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  • Today on "Learn 2 Love," I wanna help you appreciate one of my all-time favorite glorious green vegetables, broccoli.

    在今天的「學會愛上」節目中,我想教你們料理我最喜歡的可愛綠色蔬菜之一:花椰菜。

  • Love it or hate it, the nutritional value of broccoli cannot be denied.

    不論你喜歡或討厭,我們無法否認花椰菜著有一定的營養價值。

  • It's full of vitamin C and calcium, and it'll keep you regular, if you know what I mean.

    它不但富含維他命 C 與鈣質,還能幫助你保持順暢,如果你知道我在說什麼的話。

  • Today I wanna show you how to learn to love broccoli by making it three delicious ways.

    今天我要教你們三種花椰菜的美味料理方法。

  • I'm going to show you my oven-roasted broccoli, an incredible broccoli slaw and finally, a broccoli stir fry that you are absolutely going to adore.

    我會教你們做爐烤花椰菜、美味可口的花椰菜沙拉,最後是你一定會愛上的清炒花椰菜。

  • So let's get started by preparing our broccoli.

    那麼我們就開始準備我們的花椰菜吧。

  • So I've got a beautiful head of broccoli here, and we're gonna start by removing the florets and putting them aside.

    我這邊有一株漂亮的花椰菜,我們要先把最上面花蕾的部分切除並放到一邊。

  • A lot of people throw broccoli stalks away, and that is a huge mistake because there are a ton of nutrients in the stalk.

    很多人會把莖的部分丟掉,而這可是天大的錯誤,因為其實莖的部分有著豐富的營養。

  • I peel them, cut off the woody end and then grate them to use in all sorts of recipes, like the broccoli slaw I'm going to show you in a minute.

    把莖的外皮削掉、切掉尾端後磨碎後就可以加在各種料理之中,像是等等我要教你們做的花椰菜沙拉就會用上。

  • But first, let's get started with some super simple, but super flavorful, oven-roasted broccoli.

    但首先,我們先從非常簡單但也非常美味的爐烤花椰菜開始吧。

  • So I've got my broccoli florets standing by, and in a small bowl I'm going to combine some olive oil with some minced garlic.

    我已經把花蕾放在旁邊備用,然後在一個小碗裡放入一些橄欖油和蒜末。

  • I'm going to dress my florets with the olive oil mixture and stir it until it's well coated.

    我要把蒜末橄欖油淋在花蕾上當醬汁,然後均勻攪拌直到所有的花蕾都沾到橄欖油。

  • Then I'm going to pour it onto a baking sheet and put it into the oven at 425 degrees for between 10 and 15 minutes.

    接下來把它們倒在烤盤上並放入烤箱,溫度調到華氏 425 度 (約為攝氏 218.33 度) 烤個 10 到 15 分鐘。

  • When they're ready, they're nice and tender, but they've got some crispy bits on the outside, which make them extra delicious.

    烤好以後,花椰菜看起來可口軟嫩,但外層有些許焦脆,讓它們更加美味。

  • We're gonna finish these off with some lemon zest, some lemon juice and some freshly grated Parmesan cheese.

    最後我們要在上面加上一點碎檸檬皮、一些檸檬汁和現磨的帕馬森乳酪。

  • Broccoli will never be the same again.

    花椰菜整個改頭換面。

  • Now let's talk about my amazing broccoli slaw.

    現在我們來看看我的神奇花椰菜沙拉吧。

  • It's all the goodness of traditional coleslaw, but with the added benefits of broccoli.

    這道料理集中了所有傳統生菜沙拉的精髓,但附加上了花椰菜的獨特風味。

  • So we're gonna get started with our dressing, and this is really, really simple.

    首先我們要從沙拉醬開始做起,而這真的非常非常簡單。

  • Instead of mayo in this dressing, I'm using Greek yogurt.

    我不用美乃滋,而是改用希臘優格。

  • You could use mayo, if you prefer.

    如果你比較喜歡美乃滋的話,你也可以用美乃滋。

  • So to my plain Greek yogurt, I am going to add some apple cider vinegar, some honey, and some salt and pepper.

    我在原味希臘優格裡加入一些蘋果醋、一些蜂蜜和一些鹽巴及胡椒。

  • It's really as simple as that.

    真的就這麼簡單。

  • I'm going to whisk this all together and then set it aside while I assemble my slaw.

    把這些攪拌均勻,然後在製作沙拉時先把醬汁放在旁邊備用。

  • So for my slaw, I'm going to be combining some shredded broccoli stalk.

    接下來是沙拉的主體部分,我要用切成絲的花椰菜莖。

  • I've drained a little bit of the water because I do find it's got some high water content.

    我已經倒掉一些水了,因為我發現花椰菜莖含水量有點豐富。

  • I'm going to top it with some shredded red cabbage and some shredded carrot.

    然後我要在上面加上紫高麗菜絲和一些胡蘿蔔絲。

  • Now, you could also add some shredded apple to this.

    你也可以加一些蘋果絲。

  • It gives it a nice sweet bite that I love.

    這樣吃起來會有一種我很喜歡的甜味。

  • If you are adding the apple, though, I definitely recommend adding it just before you mix your salad because otherwise, it will brown and ruin the entire aesthetic of this gorgeous salad.

    如果你要加蘋果絲的話,我非常建議你在要混合沙拉之前再放進蘋果絲,否則蘋果絲會氧化變色,這樣整份沙拉的外觀就不是那麼好看了。

  • I'm going to add my dressing.

    接下來加入做好的醬汁。

  • We're going to toss this all together, and there you go.

    攪拌均勻之後,你看看。

  • You've got an amazing broccoli slaw that is not only super delicious, but also extra nutritious.

    你就有美味的花椰菜沙拉了!不僅超級美味,也很有營養。

  • What could be better than that?

    還有什麼比這更好的?

  • Now let's get started on our broccoli stir fry.

    現在我們開始來做清炒花椰菜吧。

  • You know, the great part about this recipe is that it's very versatile.

    你知道,這份料理最大的優點就是它很萬用。

  • You could add some chicken or some beef, some grilled shrimp would be amazing with it, or even some tofu.

    你可以加一些雞肉或牛肉,烤過的蝦也很適合,或甚至能加入豆腐。

  • But today I'm keeping it just veg.

    但今天我只要用蔬菜。

  • So I've got some chopped bell pepper and some chopped broccoli standing by.

    我已經切好一些甜椒和一些花椰菜在這邊備用了。

  • And I'm going to start by heating some oil in a nonstick frying pan.

    首先在不沾鍋中熱油。

  • Once the oil is heated, I'm going to add my peppers and then my broccoli.

    等到油熱了,就加入甜椒,然後加入花椰菜。

  • I basically wanna give them a little bit of a head start before I start layering in my flavors.

    基本上我會在調味前先讓它們煮熟一點。

  • So I'm going to cook this mixture for two or three minutes, or until the broccoli starts to turn bright green.

    所以我會先讓甜椒跟花椰菜煮個 2、3 分鐘,或煮到花椰菜開始變成亮綠色。

  • Then I am going to add a whole lot of flavor.

    接著我要加入很多的風味進去。

  • What I'm gonna do is create a little well in the middle of my broccoli mixture, and to that I am going to add some garlic, some grated ginger and some chopped red chilies.

    在花椰菜跟甜椒中間清出一個圓形的空位,然後在這個圓形空位中放入一些蒜末、磨碎的薑還有切碎的辣椒。

  • Now, if you don't like the heat, it's totally fine, you can leave the chilies out.

    如果不喜歡吃辣的話,可以不加辣椒沒關係。

  • But I think this flavor combination is one of my all-time favorites.

    但我覺得這個調味組合是我最愛的。

  • I'm going to toss everything together well and then cook this for another 30 seconds or so, or until everything becomes really fragrant.

    然後把全部食材炒勻再煮個 30 秒左右,或煮到香味開始出來。

  • While that's cooking, I'm going to combine a little bit of vegetable broth, some soy sauce and a tablespoon or so of honey.

    於此同時,我在旁邊將些許醬油加入蔬菜高湯中,再加入約一茶匙的蜂蜜。

  • I'm going to whisk it together and then pour it over all of my veggies.

    攪拌均勻後把這碗醬汁倒在蔬菜中間。

  • We're gonna let this cook for another two or three minutes, and it is ready to serve over a beautiful bed of rice.

    再煮個 2、3 分鐘後,這道菜就準備好能鋪在美麗的白飯上了。

  • I'm going to finish it with some crushed cashews and some green onion.

    最後我要在上面加上一些碎腰果跟青蔥。

  • And baby, that's dinner.

    寶貝,晚餐好了。

  • I hope this video has inspired you to get a little more creative with your cruciferous vegetables.

    我希望這部影片能啟發你對花椰菜發揮更多自己的創意。

  • And if you give any of these tasty recipes a try, be sure to tweet or Instagram me a photo because you know I love seeing what you're coming up with in your very own kitchens.

    如果你試了任何一份食譜,記得把照片分享到我的推特或 IG 上,因為你知道我很愛看你們在自己廚房做了什麼美食。

  • And if you haven't already, be sure to subscribe to The Domestic Geek because there's lots more deliciousness where this came from.

    如果你還沒訂閱我的頻道,記得訂閱 The Domestic Geek 因為這邊還有更多美味食譜正等待著你。

Today on "Learn 2 Love," I wanna help you appreciate one of my all-time favorite glorious green vegetables, broccoli.

在今天的「學會愛上」節目中,我想教你們料理我最喜歡的可愛綠色蔬菜之一:花椰菜。

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B2 中高級 中文 花椰菜 沙拉 料理 花蕾 醬汁 蔬菜

3 種創意料理方式 讓你愛上花椰菜! (#Learn2Love | Broccoli 3 Delicious Ways)

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    Silvia W. 發佈於 2021 年 09 月 14 日
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