with all the trimmings. It's going to be delicious, nutritious, and gorgeous, but to help me do it. Look.

搭配佐料後，會變得美味、營養以及豪華，但為了要來幫我完成，你看，

We've got the boys from Lean Machines. Oh yes!

今天我們有兩位Lean Machines的男孩到訪，超讚！

We're all about health and fitness. Work outs. Healthy alternatives.

我們是著重在健康和健身的頻道，提供運動以及健康食品的資訊。

We just like to have fun and get healthy along the way.

我們喜歡一邊玩樂一邊保持身體健康。

Everyone loves a chili

每個人都喜歡辣椒，

It's easy to do. It's super economical.

非常容易料理，也非常經濟實用。

There's going to be four of your five veg a day in this dish.

這道菜將會有你一天中所需的五蔬菜中的四份。

We're going to use turkey and chicken sort of left over roast dinners.

使用火雞和一些晚餐剩下的烤雞。

There's so many ways to use it. Just have a go.

有很多東西都可以添加，只要你大膽嘗試。

I'm excited to cook with you boys.

我好興奮可以跟你們一起煮飯。

We're really excited.

我們也是。

The beginning of this story guys. The Italians call it a soffritto. I'm kinda using different vegetables here.

在開始料理之前，義大利人稱之為洋蔥燴菜。但我今天要使用不同種類的蔬果。

You can put a couple of tablespoons of olive oil in there.

你可以放幾匙的橄欖油，

And the idea is for sort of 10-15 minutes just slowly sweat it off and

重要的步驟是讓這些材料燜煮10~15分鐘，讓它們釋放精華，

what happens there is that natural flavour

這就是最天然的味道。

just goes absolutely mental.

由內層去散發。

If you rush it you don't get that depth of flavour to your curries and stews and stuff like that.

如果太快的話，味道無法滲透到你的咖哩或燉湯之類的料理。

I'm already in awe of your cutting skills. I would have lost about 4 fingers by now.

我開始景仰你的刀工，如果是我來切的話可能4隻手指頭不見了。

So look on that veggie base we've got leeks, peppers, carrots

看看鍋裡的蔬菜，我們放了韭菜、甜椒、紅蘿蔔

erm, we got red onions here.

恩，我們還有紅洋蔥在這裡。

John are you alright to sort of shred all the meat off that chicken?

John你可以將這些雞肉撕成雞肉絲嗎？

Did you know there's more nutrition in chicken legs than breast? That's why it's darker because

你知道雞腿和雞胸有很多的營養嗎？這也就是為什麼它很黑，

they don't fly very much chickens

因為雞不怎麼飛。

Right, and they do more work I guess?

對，但我猜牠們做很多事情？

I guess so. They walk around a bit more.

我想也是，牠們常常到處走動。

Okay, so I can turn up the temperature a bit more now

現在我可以將火關小一點。

Do you like a bit of spice boys? I do.

你們喜歡辣一點嗎？喜歡

So I'm just going to take the seeds out of this. What do you guys

我現在要將辣椒籽拿出來。你們都怎麼做

do and what is your sorta mantra as far as food goes?

或者你們對食物有什麼樣的建議？

Alongside the physical stuff that you guys do.

一邊搭配你們在做的物理運動。

For us it's all about getting the best quality foods that you can. Like

對我們來說，盡量攝取質量好的食物。

a lot of people in the fitness industry are crazy about what supplements can I take to

很多在健身工廠的人很瘋狂的追尋，哪些補給品可以讓肌肉變大？

get bigger? What supplements can I take to get leaner?

哪些可以讓我更精實？

Supplements literally are a supplement to your diet and if you're getting enough of the right foods in the first

補給品字面上的意思是食物上的補給，但如果你攝取足夠營養的食物時，

place you're not going to need the supplements to be honest.

說實話，你根本不需要這些補給品。

So we try to get tonnes of green veg in don't we, Leon?

所以我們盡量攝取很多的綠色蔬菜，是吧Leon?

We kinda live high fat, high protein. Keep our carbs to vegetable sauces a lot of the time and then just re-feed

我們吃高熱量高蛋白食物，很多次都是從蔬菜醬汁攝取碳水化合物，但當我們覺得

when we're feeling a little bit flat.

開始變胖，我們便重新飲食計畫。

Erm, just cos it kinda keeps you away from all the processed stuff.

恩..有點像避免食用加工食品。

The lovely thing about this dish is you can go to your fridge and react to what's kind of leftover. Bits

這道菜最棒的地方是，你可以根據冰箱內有什麼剩菜或零零碎碎的食物

and pieces.

來烹飪。

So one level teaspoon of cumin, and one heaped teaspoon of smoked paprika.

加入一平匙的茴香，一大匙的匈牙利紅椒粉，

And a little season of salt and pepper just to get that basic seasoning happening.

少許的鹽巴和胡椒可以讓這些調味加分，

Once you stir it in that's going to be amazing.

一旦你開始攪拌，味道一定很美味。

At this stage in the game we're going to add some coriander stalks.

這個時候，我們加入一些香菜莖葉，

Going to go in with any bits and pieces.

放進零碎的食物。

John if you could just put some water in that. And also

John，幫我加一點水在裡面。

get into all these thighs. See this in here

再來把這些腿肉，也就是這邊一小塊的肉

all these little bits

放進我們的料理中。

So chicken's gone in and the turkey's gone in as well.

現在雞肉和火雞肉都已經下進鍋裡了，

That'll just break up whilst it's in there.

接下來就是等待。

I mean guys protein is really important.

我必須要說，蛋白質真的很重要。

Protein's main job in your body is to repair the cells in your body. Your hair, your nails, your muscles.

它在我們身體的主要工作是，修復體內細胞：你的頭髮、指甲、肌肉

So when you're working out and you put your body under stress you make little tears

當你在運動時，會給予身體一些壓力像小小的拉扯

or microfibre tears in your muscles.

或肌肉上微纖維的撕裂。

And basically protein helps you recover.

基本上蛋白質幫助你恢復這些傷害。

Hence why people get bigger and stronger when they go to the gym cos they get stronger than originally.

因此，為什麼去健身房會讓人更強大強壯，因為他們比原本的自己還要強韌。

Kinda get in here. If you get in here

回頭看我們的食物，當你靠近，

and if I tip my mic here can you hear that?

或我將我的麥克風靠近，你有聽到什麼嗎？

That's caramelization. That's frying. That's developing flavours.

那是焦糖，食物正在煎煮並產生味道，

That's all that sort of dried left over meat that didn't look so attractive

原本乾柴的剩肉看起來不怎麼吸引人，

it's kinda coming back to life now.

現在似乎活過來了。

If you just give that a good old scrape up

如果你將這些殘留在盤子上的醬汁刮起來，

Erm, I know it looks unappealing, erm and a bit boring, but the flavour in here

恩..我知道這不好看，也很無趣，但味道都在這裡面，

is at least double like those stock cubes that you can buy.

至少是你買雞湯塊的兩倍。

And that goes straight in. So now we've stopped that frying process

把這些倒進去，現在我們不用再煎煮了，

We're into stewing territory now.

開始進入燉煮的步驟。

It does smell really good.

聞起來真香。

So, two tins of tomatoes go in and I'll just add some water to those tins

倒入兩罐的番茄罐頭，再加點水到罐頭裡，

just one tin of water.

只需要一罐就好。

And then last but not least, boys.

最後重要的一點是，

Probably in Britain the most underrated source of protein. Butterbeans. I love.

很多英國人低估了利馬豆的蛋白質含量，但我很愛。

There you go. Look at that. It's almost like a sort of

全部加進去，你們看，這好像是

natural sort of gravy aroma. Okay, so we can cook that on the hob for like an hour. Just let it simmer

某種天然的肉汁香氣。現在讓食物在爐灶上烹煮一小時，讓它慢慢燉煮，

and blip away beautifully.

並美麗的釋放。

Or pop it in the oven at 180 degrees Celsius or 350 Fahrenheit.

或者是放進烤箱裡，溫度調至攝氏180度或華氏350度，

Until it's gorgeous and thick and lovely.

等到食物變得完美、濃郁動人。

Lets let it cook.

一起等待吧！

Boys, take a weapon and have a little taste of that.

夥伴們，拿隻湯匙品嘗看看吧。

Don't ask me twice.

不需要問我第二次。

That's lovely. Is that alright?

很美味，你說是吧？

Naughty, like that!

超讚的，我喜歡！

These light herbs are always best added in at the last minute. I'm going

這些香草在最後一刻加進去是最棒的，我今天

to use coriander. It could be mint, it could be parsley, it could be basil.

是用香菜，也可以是薄荷、荷蘭芹或羅勒。

Gonna rattle that in. I'm going to use a little vinegar.

為了要讓食物更出色，我要放一點醋進去，

Balsamic vinegar's great

巴薩米可醋最讚

erm, this is just

恩，這只是

white wine vinegar.

白醋，

Just a little cap like

大概一個蓋子的量

a teaspoon.

或一茶匙，

Just gives it that sort of t-t-tang.

添加一點氣味。

So let me make a plate up boys.

讓我開始裝盤吧。

I'm going to use some brown rice.

我這邊使用糙米，

From a nutrition point of view er, we got lovely lean proteins

從營養層面來看，我們有精益蛋白質，

we got four of your veg a day,

有一天所需的蔬果量，

er, we got salsa which is just alive with lovely raw veggies.

有生鮮蔬菜上使用的莎莎醬，

Guacamole.

鱷梨

Yoghurt. You got the whole er, the brown rice. So it's

優格。你甚至有，恩，糙米飯，

it's kind of, it's almost

這簡直就是

a perfect meal.

完美的餐點

In my opinion. So,

至少我是這麼想。所以

look really pleased with that. It's been

這看起來很美味，當然

an absolute pleasure cooking with you guys.

這也是我的榮幸可以和你們一起烹飪

Thank you, it's been good.

謝謝，過程很順利。

I'm glad. They were kind enough to do a smoothie recipe

我很高興。在我們的姊妹頻道，也就是Drinks Tube

over on our sister channel which is Drinks Tube.

有一部製作冰沙的影片

So go and check that out. Hit the link over there.

可以點擊下面的連結趕快過去觀看，

Er, also and check out their channel.

還有收看他們的頻道，

The great thing about these boys is that it's more of a holistic approach

他們最棒的地方就是影片走向整體分析，

it's not just pumping iron all the time. It's really, really good. So hit

而不是一直健身，真的非常非常棒，

the link down there. Check out their channel and give it a follow.

所以點擊這邊的連結，查看並追蹤他們的頻道。

And you know what, you're going to learn something amazing from it.

而且你知道嗎，你會從中學到很多很棒的東西。

Good luck. check it out. Boys, thank you very much. Thank you. Thanks man.

祝你好運，趕快去收看。男孩們，非常感謝你們。

It's been an absolute pleasure. Awesome. Erm, until next time!

真的很榮幸。超讚。恩，我們下次見！

Absolutely man!

當然！

Lets eat. Thanks guy. Thank you.

我們開動吧！謝謝你們，感謝。