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我每次做這道，陶先生一定吃兩大盤😌
蕎麥麵沙拉
佐
炒牛蒡香菇紅蘿蔔
清蒸花椰菜寶寶 （baby broccoli)
淋醬：
橄欖油、麻油、醬油、糙米糖漿、米醋、乾辣椒片（撒在披薩上的那種）
醬我會煮熱喔，不然蕎麥麵煮完要沖冷水，整個冰冰的我不喜歡。
Soba salad with baby broccoli and stir fry shredded burdock and carrots. And soy sauce, olive oil, sesame oil, rice vinegar, brown rice syrup and chilli flakes dressing.
甘辛い照り焼きソースを絡めた牛肉とブロッコリーはご飯と相性ぴったり！
外は香ばしく焼き上げてカリカリ食感が楽しめます♪
ぜひ作って見てくださいね！
牛肉とブロッコリーの焼きおにぎり
12個分
材料：
白ごはん 4合分
■ソース
しょうゆ 120ml
はちみつ 85g
しょうが（みじん切り） 小さじ1/2
にんにく（みじん切り） 1片分
■具
サラダ油 大さじ1＋大さじ2
牛もも肉（角切りステーキ） 225g
塩 小さじ1/2
コショウ 小さじ1/2
玉ねぎ（みじん切り） 小1/2個
ブロッコリー（粗みじん切り） 150g
コーンスターチ 大さじ1
水 大さじ1
白ごま 大さじ1/2
しょうゆ 120ml
青ねぎ（小口切り） 盛り付け用
作り方：
1. 白ごはんを4合炊く。
2. ソースを作る。カップにしょうゆ、はちみつ、しょうが、にんにくを入れ、よく混ぜる。
3. 具を作る。フライパンにサラダ油大さじ1を入れ、中火で熱す。牛肉、塩、コショウ を加え、焼き色がつくまで炒める。一度フライパンから牛もも肉を取り出す。
4. フライパンに玉ねぎとブロッコリーを入れ、玉ねぎが半透明になるまで炒めたら(2)を加える。
5. 小皿にコーンスターチと水を入れて混ぜ合わせ、 (4)に回しかける。ブロッコリーが柔らかくなってソースにとろみがつくまで、2-3分煮る。
6. (3)をフライパンに戻し入れ、白ごまを振りかける。混ぜたら火から下ろす。
7. 直径13cm程のボウルにラップを敷き、大さじ2の白ごはんをボウルの内側に押しつける。
8. 真ん中に(6)を大さじ1/3入れ、ごはんをかぶせる。ラップをボウルから剥がし、おにぎりを三角形に整形する。残りのごはんと具材で繰り返す。
9. フライパンにサラダ油大さじ2を入れ、中火で熱す。おにぎり2-3個をフライパンに入れ、焼き色がつくまで両面1-2分ずつ焼く。
10. 刷毛でしょうゆを全面に塗り、さらに焼く。
11. 青ねぎを振りかけたら、完成！
===
Beef and Broccoli Rice Balls
for 12 servings
Ingredients:
■RICE
3 cups japanese short grain rice(600 g)
3 cups water(720 mL)
■STIR FRY SAUCE
1/2 cup soy sauce(120 mL)
1/4 cup honey(85 g)
1/2 teaspoon ginger, minced
1 clove garlic, minced
■FILLING
1 tablespoon vegetable oil
1/2 lb boneless round steak(225 g), diced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 small yellow onion, finely chopped
1 cup broccoli(150 g), finely chopped
1 tablespoon cornstarch
1 tablespoon water
1/2 tablespoon sesame seeds
2 tablespoons vegetable oil
1/2 cup soy sauce(120 mL)
scallion, thinly sliced, for garnish
Preparation:
1. Make the rice: Wash the rice in a medium bowl of water, draining and refilling until the water is clear. Pour the washed rice into a large pot and add 3 cups (720 ml) of fresh water. Let soak for 30 minutes.
2. Place the rice on the stove over medium-high heat and bring to a boil. Cover, reduce the heat to low, and simmer for 12 minutes, or until all of the water is absorbed by the rice. Turn off the heat and let the rice rest with the lid on for 10 minutes, then fluff the rice and set aside until ready to use.
3. Make the stir fry sauce: In a liquid measuring cup or medium bowl, combine the soy sauce, honey, ginger, and garlic. Whisk to combine.
4. Make the filling: Heat the vegetable oil in a medium pan over medium heat. Add the beef, salt, and pepper and cook until the meat is browned and cooked all the way through, 3-4 minutes. Remove the beef from the pan.
5. Add the onion and broccoli to the same pan. Cook for 2-3 minutes, until slightly tender. Add the stir fry sauce. Combine the cornstarch and water in a small bowl and stir until cornstarch dissolves. Pour into the pan. Cook for 2-3 minutes more, or until the sauce is thick and the broccoli is tender.
6. Return the beef to the pan, add the sesame seeds, and stir until thoroughly combined. Remove the pan from the heat.
7. Line a 5-inch (13 cm) diameter bowl with plastic wrap. Scoop two tablespoons of rice into the bowl and use the back of a spoon (or your fingers) to flatten in an even layer against the inside of the bowl.
8. Add a ½ tablespoon of filling and top it off with a little more rice. Use the plastic wrap to mold the rice around the filling. Unwrap and use your hands to shape the rice into a triangle. Repeat with the remaining rice and filling.
9. In a medium pan, heat the vegetable oil over medium-high heat. Add 2-3 rice triangles to the pan and fry on each side for 1-2 minutes, or until the rice is crispy and starting to turn golden brown.
10. Brush soy sauce on all sides of the triangles and fry each side for another 1-2 minutes, or until dark golden brown. Repeat with the remaining triangles.
11. Sprinkle the rice triangles with scallions, then serve.
12. Enjoy!
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I came across a fried rice called “Not A Fried Rice” when dining at a Shanghainese restaurant one time. I was so intrigued by its name and wondered where the rice had gone in this “fried rice”. The magic revealed when it was served on table. The rice was replaced with cauliflower that was chopped very finely. The texture was like the real fried rice, but without the heaviness that ordinary fried rice would have and the drowsiness that came after when you had eaten too much carbs. I love the fact that by eating this “fried rice”, you can actually increase fibre intake a lot. Cauliflower is a very healthy food, which is under the category of cruciferous vegetables. Other vegetables in this category include broccoli, kale, arugula, cabbage etc. They all have anti-inflammatory and anti-cancer function.
We love to add fresh fruit to fried rice to bring more stimulations to our taste buds. I chose to add red pitaya this time. Not only because it can make the fried rice turn into a dazzling purple colour, but it also contains a very strong antioxidant called betalains that can slow down skin ageing!!
Red Pitaya “Fried Rice”
Recipe for 2 portions
Heura plant-based chicken (diced) half box
Cauliflower (finely chopped) half pc
Rice 1 bowl
Fresh corn kernels half pc
String beans (diced) half bowl
Red pitaya (diced) half pc
Minced ginger 2 tsp
Minced garlic 2 tsp
Salt to taste
Soy sauce to tase
1. Heat oil in a pan, pan-fry plant-based chicken until both sides turn golden brown. Set aside.
2. Slightly stir-fry corn and string beans until soften. Set aside.
3. Add cauliflower to pan, season with a little bit of salt. Stir-fry cauliflower until it becomes dry and crumbly.
4. Add a little oil, stir-fry garlic and ginger until aromatic.
5. Add rice and stir-fry it to loosen up. Once the rice turns a bit golden brown on the outside, add cauliflower, plant-based chicken, corn and string beans. Season with soy sauce.
6. Add red pitaya and turn off the heat. Mix all the ingredients well and serve.
Written by Celia Lau
曾經一次出街食飯的時候吃過一個名為「不是炒飯」的炒飯，最初真的很好奇究竟是用甚麼來炒這毎飯。上枱後發現原來是用椰菜花切碎扮成飯！吃的時候感覺很神奇，口感真的很像炒飯！但吃這個椰菜花炒飯卻沒有一般炒飯飽飽滯滯的感覺，亦不用怕因為吃得太多澱粉質而引致的「飯氣攻心」睡魔急call，同時纖維攝取量亦大大提升。當然椰菜花亦是非常健康的食物，它屬於十字花科蔬菜，同類的蔬菜包括西蘭花、羽衣甘藍、火箭菜、椰菜等，它們都具有抗炎和抗癌的功效。
炒飯很多是都會加入水果，令炒飯酸酸甜甜更開胃。今次選了紅肉的火龍果，煮好後整個炒飯會變成迷人的紫紅色，真是很靚！除了外貌吸引之外，最重要是紅肉火龍果含有的超強抗氧化物甜菜紅素，它可以減慢肌膚老化，愛美的你一定不能錯過。
火龍果美顏炒飯
二人份量
Heura 植物雞（切粒）半盒
椰菜花（切微粒）半個
飯 1碗
新鮮粟米粒（半條）
四季豆（切粒）半碗
紅肉火龍果 （切粒）半個
薑蓉 2茶匙
蒜蓉 2茶匙
鹽 適量
豉油 適量
1. 熱鑊下油，將植物雞煎至兩面金黃色，盛起備用。
2. 把粟米和四季豆下鑊略炒至軟身後盛起。
3. 椰菜花碎下鑊炒，加少許鹽調味，炒致乾身後盛起。
4. 下少許油，爆香薑蓉和蒜蓉。
5. 加入白飯炒散後，待飯面轉微微金黃色後，把椰菜花、植物雞、粟米和四季豆回鑊炒勻，加入豉油調味。
6. 最後下紅肉火龍果，熄火後炒勻，讓飯粒和椰菜粒沾上火龍果汁後便可上碟。
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ BARLEY is one of the world's oldest superfoods, which is loaded with all the essential nutrients and we all should be adding into our diet!
Use barley just like rice, oats or other grains. Make stir-fry barley rice, risotto, barley soup or stew or toss into salads!
Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
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BARLEY PORRIDGE (serves 1)
1) ¼ cup Pearl Barley – 176Cals
2) ¾ cup Water
3) 1/2 cup any Milk – 60Cals
4) 1 tsp. Chia Seeds – 22Cals
5) 1 tbsp. Apricot Seeds - 76Cals
6) 1 Banana, sliced – 105Cals
7) 1 tsp. Honey - 21Cals
Per Serving: 460Cals
Steps:
1) In a small pot, combine pearl barley with water and bring to a boil.
2) Lower the heat and simmer until water has been absorbed and barley is completely soft, for about 20 - 30 minutes.
3) Then stir in the milk, and allow is to simmer very quickly until you get your desired consistency. Remove from heat.
4) Top it up with banana, apricot seeds and chia seeds. You can choose to drizzle it with a little bit of honey.
BARLEY BEET SALAD (serves 2)
1) 1 ½ cup Cooked Barley – 289Cals
2) 2 cups Baby Spinach – 20Cals
3) ½ cup Purple Cabbage – 11Cals
4) 2 Beetroot, cooked and sliced – 70Cals
5) ¼ cup Fresh Mint leaves – 4Cals
6) 2 tbsps. Feta Cheese, crumbled – 47Cals
7) 1 tbsp. Dried Cranberries – 22Cals
8) 1 tbsp. Apricot Seeds – 76Cals
Dressing, combine:
1) ½ tbsp. Olive Oil – 60Cals
2) 2 tbsps. Lemon Juice – 8Cals
3) 1 tsp. Honey – 21Cals
Per Serving: 314Cals
Steps:
All you have to do is to assemble all the ingredients together. Drizzle with the lemon honey dressing and serve.
STIR-FRIED BARLEY "RICE" (serves 2)
1) 1½ cups cooked barley – 289Cals
2) 1 medium Carrot, diced – 25Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ½ Red Bell Pepper, diced – 9Cals
5) 1 ½ cups Cabbage, shredded – 33Cals
6) 1 Zucchini, diced – 33Cals
7) ½ head broccoli, cut into florets – 85Cals
8) 2 cloves Garlic, crushed – 8Cals
9) 1 tbsp. Olive Oil -120Cals
10) 2 tbsps. Soy Sauce – 18Cals
11) Salt and Pepper to taste
Per serving – 314Cals
Steps:
1) Heat oil over medium-high heat.
2) Add in all the vegetables - garlic, mushrooms, carrots, zucchinis, red bell pepper, broccoli and cabbage. Stir fry for about 3-4 minutes until vegetables are tender but still crunchy.
3) Then stir in the barley, soy sauce and salt and pepper and toss thoroughly until all ingredients are well combined.
4) Garnish with spring onions and serve.
BARLEY & BEEF STEW (serves 2)
1) ½ cup Pearl Barley – 350Cals
2) 300g Beef Ribs – 360Cals
3) 1 Carrot, chopped – 20Cals
4) 1 cup Celery, chopped – 14Cals
5) 1 cup Mushroom, sliced – 16Cals
6) 1 small Onion, chopped – 25Cals
7) ½ tbsp. Unsalted Butter – 51Cals
9) 2 cups water
10) ½ tsp. Dried Basil Leave
11) Salt and pepper to taste
Per Serving – 418Cals
Steps:
1) In a pot, melt butter over medium-high heat.
2) Add in the beef pieces to sear. Season with salt and pepper. Set aside.
3) In the same pot, sauté the onions until fragrant and slightly brown, just for about 5-6 minutes.
4) Stir in the mushrooms and cook very quickly until slightly tender, for about 2-3 minutes.
5) Then stir the beef back into the pot. Add 2 cups of water, sprinkle with basil leaves and allow beef to gently simmer under low heat until very tender, for about 1 hour. Don’t forget to stir occasionally.
6) Once the beef is tender, add in the remaining ingredients - barley, celery and carrots. Continue cooking all the ingredients until they are tender for another 40 - 50 minutes. Serve warm.
7) If you like your beef falling off the bone, then cook for another additional hour.
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