Meals on a Loveseat

Meals on a Loveseat
最新食譜「美味在一起」現已於各大書店及amazon.com有售 "Meals on a Loveseat" is on sale at HK bookstores and at amazon.com now

Tuesday, April 21, 2015

COOK - "無水蒸" 蔬菜鍋 Steamed Veggies in Cast Iron Pot

近年很多人都愛買鑄鐵鍋,更有為之瘋狂的,因為不但外表美觀,其功用亦多元化。不過很多時我自己都將它當作普通煲用,沒將它最優勝的功能完全發揮。鑄鐵鍋的優勝之處是傳熱快,鎖水能力高,令食材的水份不易流失,可保原汁原味,營養仍留於食物內。

於是我就做了這個蔬菜鍋,將鑄鐵鍋好好利用。




做這個鍋,我用了20cm的鑄鐵鍋及以下材料 (2人份):
蒜頭 3瓣 (拍散)
洋蔥 1/2個 (切半)
新薯 4粒 (切半或1/4,約一口大小)
小紅蘿蔔 1條 (去皮,切一口大小)
苣蒻 9粒一口大小
意大利青瓜 (zucchini) 3/4大條 (連皮切不規則一口狀)
串茄  1串
沙律芥蘭葉 少許

調味:
海鹽 適量
煎炒用橄欖油 適量
鮮磨黑胡椒 適量
初搾橄欖油 適量

1. 新薯切好後灑上海鹽包著表面 (蒸時不容易散開)
2. 在鍋內加入煎炒用橄欖油,爆香蒜頭,加入新薯和小紅蘿蔔,使表面都沾上油份,就可以開始順序放入其他材料了
3. 比較少水份及難熟的放在底部 (如已加入的新薯和小紅蘿蔔),接著放洋蔥,苣蒻和意大利青瓜,串茄放在最頂部。(不用下芥蘭葉,因為是沙律菜,1分鐘便熟)
4. 蓋上鍋蓋,先開中大火5-8分鐘,之後轉細火15分鍾,最後加入芥蘭葉焗1-2分鐘。
5. 重點是中途不要攪動,讓蔬菜自己的水份蒸發再利用鑄鐵鍋重重的鍋蓋將水份滴下,循環自煮,那精華便全在煲內。
6. 最後加少許海鹽和鮮磨黑胡椒調味,再繞一圈初搾橄欖油便成。亦可加上香草如迷迭香或百里香,但我喜歡原味多一點,不想香草搶去各種蔬菜的風頭。

原煲上又美又可保溫。洋蔥超甜,zucchini 和 tomato 多汁鮮味。
做這個沒有固定密碼,因為每種蔬菜的快熟程度不同,如不放薯仔,時間可短一點,一般如露荀,broccoli,豆類,Okra等等,總時間10-13分鐘已可以。
大前題是水份比較少及難熟的蔬菜放在底部,多汁的放面,另外中途不要攪動!

希望你喜歡這個健康鮮甜美味的菜式! 


Steamed Veggies in Cast Iron Pot (used 20cm pot, serves 2)

3 cloves Garlic (crushed)
1/2 Onion (halved)
4 New Potatoes (halved or 1/4, mouthful pieces) 
1 Small Carrot (peeled, mouthful pieces) 
9 Konjac (mouthful pieces) 
3/4 Big Zucchini (with skin and cut into mouthful pieces) 
1 branch of Cherry Tomatoes 
A small bunch of Kale

Seasoning:
Sea Salt
Olive Oil for sautee
Ground Pepper
Extra Virgin Olive OIl

1. Season the sliced new potatoes with salt, so that they won't break easily when steaming
2. In the cast iron pot, add oil to sautée the garlic, then new potatoes and carrots. 
3. Then add the vegetables according to their amount of moist. Those with less moist like potatoes and carrots will be put at the bottom, then onion, konjac and zucchini. Place tomatoes at the very top. (Leave the kale till the end, as it can be ready by steaming for 1 minute or so) 
4. Cover, and cook for 5-8 minutes over medium-high heat, then turn to low heat for 15 minutes. Add kale at the end and cover to let the steam cook it for 1-2 minutes.
5. The key is to NOT stirring during the whole process. Let the cast iron pot do the work, using its uniqueness of retaining moisture and allow the juices of the veggies to vaporize within the pot. 
6. Add sea salt and ground pepper and drizzle with some extra virgin olive oil and serve in the pot. You can add a sprig of rosemary or thyme to add flavor and aroma, but I prefer it straight to taste the sweetness of the veggies.

Since the doneness of each vegetable is different, if you do not put potatoes in it, but asparagus, broccoli, beans, okra...etc, the total time can be limited to 10-13 minutes. The key is to put vegetables with less moist at the bottom and those with more juice at the top, and do not stir during the process. 

Hope you enjoy this Green dish! 



在東京吃過類似的 Something I had a few years ago back in Tokyo



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