超级英雄炒饭
Fragrant Superhero Fried Rice
材料
¼杯(50克)Bioglan椰子油
2棵青葱,切片
6瓣 蒜头,切片
1个大型法国红葱头,切片
1片2厘米厚新鲜生姜,压碎
150克豆干,切块
1条大型胡萝卜,磨碎
250克嫩孢子甘蓝,切去尾端,切成4块
1杯(220克)煮好的糙米
100克豆芽
2大匙酱青(另准备适量)
1大匙蚝油
3滴麻油
¼杯(40克)Bioglan奇亚籽(另准备1大匙装饰料)
黑胡椒适量
切片新鲜辣椒,可选
新鲜芫荽叶
新鲜蒜苗
不含:乳制品、坚果
做法
- 用中高火在炒锅内加热1大匙椰子油,把青葱、蒜头、红葱头和生姜翻炒2分钟至青葱变黄,盛出待用。
- 在炒锅内再加热剩余的椰子油,润锅后加入豆干翻炒2分钟至金黄色,盛出待用。
- 把炒好的青葱等回锅,加入胡萝卜和孢子甘蓝翻炒3分钟,然后加入糙米饭和豆芽翻炒2分钟。米饭若粘锅,可加入3大匙清水。
- 拌入酱青、蚝油、麻油、亚麻籽和炒好的豆干,加入黑胡椒和辣椒翻炒2分钟,可适量增减调味。
- 撒上另外准备的适量亚麻籽、芫荽叶和蒜苗,如需要可搭配酱青享用。
Ingredients
¼ cup (50g) Bioglan
Coconut Oil
2 spring onions, sliced
6 cloves garlic, sliced
1 large French shallot, sliced
2cm piece fresh ginger, grated
150g extra firm tofu (bean curd), diced
1 large carrot, grated
250g baby brussels sprouts, trimmed and cut into quarters
1 cup (220g) cooked brown rice
1 large handful (100g) bean sprouts
2 tablespoons light soy sauce, plus extra, to serve
1 tablespoon oyster sauce
3 drops sesame oil
¼ cup (40g) Bioglan Chia Seeds, plus 1 tablespoon
for sprinkling
black pepper, to taste
sliced fresh chilli, to taste, optional
fresh coriander leaves, to serve
fresh garlic chives, to serve
free from : dairy, nuts
Method
- Heat 1 tablespoon of the coconut oil in a wok over medium–
high heat. Stir-fry spring onion, garlic, shallot and ginger for 2 minutes or until spring onion has browned. Remove from
wok and set aside. - Melt remaining coconut oil in wok and swirl to coat surface. Stir-fry tofu for 2 minutes or until brown. Remove from wok and set aside.
- Return spring onion mixture to wok along with carrot and brussels sprouts. Stir-fry for 3 minutes. Add brown rice and bean sprouts, tossing to mix well, and stir-fry for 2 minutes.
If the rice is sticking to the wok, add up to 3 tablespoons of water to release it. - Fold soy sauce, oyster sauce, sesame oil, chia seeds and the browned tofu through rice mixture. Add black pepper and
chilli (if using), and stir-fry for 2 minutes. Taste and adjust flavour by adding more sauces or seasonings if needed. - Sprinkle the rice with extra chia seeds, coriander leaves and garlic chives. Serve with additional soy sauce, if desired.