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A fast food favourite, but not as you know it.
一個快餐的最愛,但不是你所知道的那樣。
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My Tofu Burger!
我的豆腐漢堡!
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Stacked with cheese, pickles and homemade sauce, on a bed of crunchy rainbow salad.
疊加奶酪、醃菜和自制醬料,在脆脆的彩虹沙拉床上。
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Tofu is great value
豆腐很值錢
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Really high in calcium, protein, and low in fat.
真的是高鈣、高蛋白、低脂肪。
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You wanna remove
你想去掉
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about 4 tablespoons
約4湯匙
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of liquid.
的液體。
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Losing some of the water content ensures lovely, crispy edges when the tofu cooks.
損失部分水分,保證了豆腐煮熟後可愛的脆邊。
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Add about 75g of wholemeal breadcrumbs and crack in an egg.
加入約75克全麥麵包屑,打入一個雞蛋。
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We're gonna use flavouring
我們要用調料了
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from an old friend.
老朋友送的。
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You'll either love it or hate it.
你'要麼愛它,要麼恨它。
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So I want 2 teaspoons of marmite.
所以我要兩茶匙的橘子醬。
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And that's the great thing about tofu, it's a great carrier of flavour.
而這就是豆腐的好處,它是味道的絕佳載體。
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You know, the marmite gives it a lovely savouriness which I like,
你知道,橘子醬讓它有一種可愛的鹹味,我喜歡。
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but at the same time you can swap marmite out and put pesto in.
但同時你也可以把橘子醬換掉,放進香蒜醬。
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You could use harissa instead.
你可以用Harissa代替。
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Miso.
味噌。
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Have fun with it, make it your own.
玩得開心,讓它成為你自己的東西。
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This recipe is a good base.
這個配方是一個很好的基礎。
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Once it's evenly mixed,
一旦混合均勻。
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shape into 4 patties,
成4個餅的形狀。
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and it's time to cook them.
和它'的時間來煮他們。
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I've got an amazing tip that's gonna add loads of warm herbal flavour and more crunchy texture to my burgers.
我有一個驚人的提示,'會增加負載的溫暖的草藥味道和更多的脆皮紋理,我的漢堡。
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Rosemary, when it gets fried in oil,
迷迭香,當它被油炸。
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incredible things happen.
難以置信的事情發生了。
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it's kind of turned into like...
它的那種變成像... ...
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little crisps.
小脆片。
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Lay your patties on top of the rosemary.
把你的餅放在迷迭香上。
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And now it's time to knock up a vitamin packed, homemade ketchup...
現在,它'的時間敲了一個維生素包裝,自制番茄醬... ...
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with no sugar.
不加糖。
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We need about 8 lovely, ripe tomatoes.
我們需要8個可愛的、成熟的西紅柿。
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Fresh is cool. Of course you can do this with tinned tomatoes if you want.
新鮮的就好。當然如果你願意的話,你可以用罐頭番茄來做。
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But fresh, ripe tomatoes are gonna give you that kind of sunshine vibe.
但新鮮成熟的西紅柿會給你帶來那種陽光的氣息。
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Chop up the tomatoes, add to the pan, and then season with salt and pepper.
將西紅柿切碎,放入鍋中,然後用鹽和胡椒粉調味。
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Definitely I like a little bit of spice, so a tiny bit of chili sauce, or some dried flakes of chili here.
我肯定喜歡一點辣味,所以在這裡加一點辣椒醬,或者一些幹辣椒片。
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And then what other things make that kind of ketchup work?
那還有什麼東西能讓這種番茄醬發揮作用呢?
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Acidity, that kind of [clicks tongue] that sort of piquance.
酸度,那種[點擊舌頭]那種刺激感。
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So red or white wine vinegar, about...a tablespoon.
所以紅醋或白酒醋,大約......一湯匙。
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So we're not gonna add sugar, because I think you can get a lovely result.
所以我們'不打算加糖,因為我認為你可以得到一個可愛的結果。
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A fresh result with the natural sugars that are in these tomatoes right now.
用現在這些西紅柿中的天然糖分,達到新鮮的效果。
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That's why they got to be ripe.
這就是為什麼他們要成熟的原因。
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Tear in some fresh basil.
撕入一些新鮮的羅勒。
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And you can see this is getting thick already.
你可以看到,這已經是越來越厚了。
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So what we will do, is
所以我們要做的是
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as it's cooking,
因為它'的烹飪。
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we'll just use a potato masher
我們就用洋芋搗碎機吧。
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to break the sauce.
來打破醬。
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But look at how quickly that's happening!
但看看這一切發生的速度有多快吧'!
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Flip your burgers, cooking them for 3 minutes on each side.
翻轉您的漢堡,每面煮3分鐘。
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So look at these, I mean they're looking really good.
所以,看看這些,我的意思是他們'看起來真的很不錯。
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Great colour, crispy, soft, and sort of nice in the middle.
色澤好,酥脆,柔軟,中間有點好。
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Kind of quite excited about that.
還挺興奮的。
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Next, classic burger territory.
接下來,就是經典的漢堡領域。
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Cheese.
芝士。
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To add calcium, but also, I want to keep it light on calories.
為了增加鈣質,但同時,我也想保持輕熱量。
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50 grams is all we need.
50克就夠了
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So, to complete this meal, we want to do a hybrid of a slaw cum salad cum kind of shred vibe going on.
所以,為了完成這頓飯,我們想做一個混合型的沙拉兼沙拉兼那種絲的氛圍去。
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Eating a wide range of colours will provide a spectrum of super food nutrients.
吃各種顏色的食物,可以提供一系列的超級食物營養。
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So I'm using all sorts of crunchy veg.
所以我'用各種脆皮蔬菜。
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Sliced.
切片。
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Chopped.
斬。
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Ribboned.
帶狀的。
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And for some real retro fun,
而對於一些真正的復古樂趣。
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crinkle-cut.
皺紋切割。
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Reminds me of an 80's perm.
讓我想起了80'的燙髮。
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I don't know why.
我不知道為什麼。
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And once we've done that, let's just get in there,
而一旦我們'做了,讓'就在那裡。
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mix it up,
混合起來。
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and kinda let it...just all look gorgeous.
還挺讓它......只是都看起來很美。
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Let's just create a massive bed
讓我們創造一個巨大的床。
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of goodness and colour.
的美好和色彩。
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Next, a dressing for my salad.
接下來,是我的沙拉的調料。
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Plain light yogurt.
普通的清淡酸奶。
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Good for your digestion.
對你的消化系統有好處。
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A handful of basil,
一把羅勒。
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dijon mustard,
說芥末。
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and a splash of white wine vinegar.
和一抹白酒醋。
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You want that twang in there.
你想在那裡的扭曲。
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Some salt, just a little bit.
一些鹽,只是一點點。
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And chili. About half a chili.
還有辣椒。大約半個辣椒。
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Just to give it a little rumble of spice.
只是為了給它一點轟隆隆的辣味。
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Whizz it up until smooth,
攪拌至光滑。
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and drizzle it all over your rainbow salad.
然後把它灑在你的彩虹沙拉上。
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Time to build your brilliant burgers.
是時候打造你的輝煌漢堡了。
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I'm using wholemeal buns.
我用的是全麥麵包。
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On average, double the fibre of white.
平均是白色纖維的兩倍。
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Covered in that tangy, tomato sauce,
覆蓋在那香濃的番茄醬中。
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with your cheesy tofu patty resting on top.
芝士豆腐餅放在上面。
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And no burger is complete
沒有一個漢堡是完整的
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without pickles.
沒有泡菜。
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Just two, or three.
只是兩個,或者三個。
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And then, the lid.
然後,蓋子。
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So look, there you go.
所以,你看,你去那裡。
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Really healthy, totally balanced.
真的很健康,完全平衡。
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We've got all of those elements.
我們'已經具備了所有這些要素。
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We've got carbohydrates, protein, fruit, veg, and dairy.
我們'有碳水化合物,蛋白質,水果,蔬菜和乳製品。
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Tomato sauce is delicious.
番茄醬很好吃。
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Texture in there, it's soft on the inside, crispy on the outside.
質感在那裡,它'裡面軟,外面脆。
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That, my friend, with the salad, unbelievable.
我的朋友,這和沙拉一起,令人難以置信。
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Something a little bit different.
有點不同的東西。
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Really delicious.
真的很好吃。
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And quite messy.
而且很亂。
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I like it.
我喜歡它。