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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。

  • My Tofu Burger!

    我的豆腐漢堡!

  • 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。

  • Tofu is great value

    豆腐很值錢

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

    真的是高鈣、高蛋白、低脂肪。

  • You wanna remove

    你想去掉

  • about 4 tablespoons

    約4湯匙

  • of liquid.

    的液體。

  • 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。

  • We're gonna use flavouring

    我們要用調料了

  • from an old friend.

    老朋友送的。

  • You'll either love it or hate it.

    你'要麼愛它,要麼恨它。

  • So I want 2 teaspoons of marmite.

    所以我要兩茶匙的橘子醬。

  • 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。

  • You could use harissa instead.

    你可以用Harissa代替。

  • Miso.

    味噌。

  • Have fun with it, make it your own.

    玩得開心,讓它成為你自己的東西。

  • This recipe is a good base.

    這個配方是一個很好的基礎。

  • Once it's evenly mixed,

    一旦混合均勻。

  • shape into 4 patties,

    成4個餅的形狀。

  • and it's time to cook them.

    和它'的時間來煮他們。

  • 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。

  • Rosemary, when it gets fried in oil,

    迷迭香,當它被油炸。

  • incredible things happen.

    難以置信的事情發生了。

  • it's kind of turned into like...

    它的那種變成像... ...

  • little crisps.

    小脆片。

  • Lay your patties on top of the rosemary.

    把你的餅放在迷迭香上。

  • 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... ...

  • with no sugar.

    不加糖。

  • We need about 8 lovely, ripe tomatoes.

    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。

  • That's why they got to be ripe.

    這就是為什麼他們要成熟的原因。

  • Tear in some fresh basil.

    撕入一些新鮮的羅勒。

  • And you can see this is getting thick already.

    你可以看到,這已經是越來越厚了。

  • So what we will do, is

    所以我們要做的是

  • as it's cooking,

    因為它'的烹飪。

  • we'll just use a potato masher

    我們就用洋芋搗碎機吧。

  • to break the sauce.

    來打破醬。

  • 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.

    翻轉您的漢堡,每面煮3分鐘。

  • 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。

  • Kind of quite excited about that.

    還挺興奮的。

  • Next, classic burger territory.

    接下來,就是經典的漢堡領域。

  • Cheese.

    芝士。

  • 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。

  • 50 grams is all we need.

    50克就夠了

  • 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。

  • So I'm using all sorts of crunchy veg.

    所以我'用各種脆皮蔬菜。

  • Sliced.

    切片。

  • Chopped.

    斬。

  • Ribboned.

    帶狀的。

  • And for some real retro fun,

    而對於一些真正的復古樂趣。

  • crinkle-cut.

    皺紋切割。

  • Reminds me of an 80's perm.

    讓我想起了80'的燙髮。

  • I don't know why.

    我不知道為什麼。

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

    而一旦我們'做了,讓'就在那裡。

  • mix it up,

    混合起來。

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

    還挺讓它......只是都看起來很美。

  • Let's just create a massive bed

    讓我們創造一個巨大的床。

  • of goodness and colour.

    的美好和色彩。

  • Next, a dressing for my salad.

    接下來,是我的沙拉的調料。

  • Plain light yogurt.

    普通的清淡酸奶。

  • Good for your digestion.

    對你的消化系統有好處。

  • A handful of basil,

    一把羅勒。

  • dijon mustard,

    說芥末。

  • and a splash of white wine vinegar.

    和一抹白酒醋。

  • You want that twang in there.

    你想在那裡的扭曲。

  • Some salt, just a little bit.

    一些鹽,只是一點點。

  • And chili. About half a chili.

    還有辣椒。大約半個辣椒。

  • Just to give it a little rumble of spice.

    只是為了給它一點轟隆隆的辣味。

  • Whizz it up until smooth,

    攪拌至光滑。

  • and drizzle it all over your rainbow salad.

    然後把它灑在你的彩虹沙拉上。

  • Time to build your brilliant burgers.

    是時候打造你的輝煌漢堡了。

  • I'm using wholemeal buns.

    我用的是全麥麵包。

  • On average, double the fibre of white.

    平均是白色纖維的兩倍。

  • Covered in that tangy, tomato sauce,

    覆蓋在那香濃的番茄醬中。

  • with your cheesy tofu patty resting on top.

    芝士豆腐餅放在上面。

  • And no burger is complete

    沒有一個漢堡是完整的

  • without pickles.

    沒有泡菜。

  • Just two, or three.

    只是兩個,或者三個。

  • And then, the lid.

    然後,蓋子。

  • So look, there you go.

    所以,你看,你去那裡。

  • Really healthy, totally balanced.

    真的很健康,完全平衡。

  • We've got all of those elements.

    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。

  • Tomato sauce is delicious.

    番茄醬很好吃。

  • 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。

  • That, my friend, with the salad, unbelievable.

    我的朋友,這和沙拉一起,令人難以置信。

  • Something a little bit different.

    有點不同的東西。

  • Really delicious.

    真的很好吃。

  • And quite messy.

    而且很亂。

  • I like it.

    我喜歡它。

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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