Name: 傑米奧利佛的超級食物 -豆腐漢堡 (Super Food Tofu Burger | Jamie Oliver)
Uploaded: 2017-03-16T03:50:26.000Z
Duration: 4 min 56 s

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。

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。

Really high in calcium, protein, and low in fat.

真的是高鈣、高蛋白、低脂肪。

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。

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。

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。

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。

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。

玩得開心，讓它成為你自己的東西。

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。

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... ...

我們需要8個可愛的、成熟的西紅柿。

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。

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。

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。

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。

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？

Acidity, that kind of [clicks tongue] that sort of piquance.

酸度，那種[點擊舌頭]那種刺激感。

So red or white wine vinegar, about...a tablespoon.

所以紅醋或白酒醋，大約......一湯匙。

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。

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。

這就是為什麼他們要成熟的原因。

And you can see this is getting thick already.

你可以看到，這已經是越來越厚了。

But look at how quickly that's happening!

但看看這一切發生的速度有多快吧'!

Flip your burgers, cooking them for 3 minutes on each side.

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。

Great colour, crispy, soft, and sort of nice in the middle.

色澤好，酥脆，柔軟，中間有點好。

接下來，就是經典的漢堡領域。

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。

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。

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。

And once we've done that, let's just get in there,

而一旦我們'做了，讓'就在那裡。

and kinda let it...just all look gorgeous.

還挺讓它......只是都看起來很美。

Just to give it a little rumble of spice.

只是為了給它一點轟隆隆的辣味。

and drizzle it all over your rainbow salad.

然後把它灑在你的彩虹沙拉上。

with your cheesy tofu patty resting on top.

我們'已經具備了所有這些要素。

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。

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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傑米奧利佛的超級食物 -豆腐漢堡 (Super Food Tofu Burger | Jamie Oliver)

sort

flip

gorgeous

spectrum