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双语美食,节后健康美食,每逢佳节不长肉!


双语美食,节后健康美食,每逢佳节不长肉!

双语美食,节后健康美食,每逢佳节不长肉!

双语美食,节后健康美食,每逢佳节不长肉!

双语美食,节后健康美食,每逢佳节不长肉!

双语美食,节后健康美食,每逢佳节不长肉!

双语美食,节后健康美食,每逢佳节不长肉!

双语美食,节后健康美食,每逢佳节不长肉!

Spicy meatballs with chilli black beans

黑豆辣肉丸



Ingredients

配料



1 red onion, halved and sliced

1个紫洋葱,切两半后切成片



2 garlic cloves, sliced

2头大蒜,切薄片



1 large yellow pepper, quartereddeseeded and diced

1个大黄椒,切成四块,去籽再切成丁



1 tsp ground cumin

1茶匙孜然粉



2-3 tsp chipotle 双语美食,节后健康美食,每逢佳节不长肉! chilli paste

2-3茶匙墨西哥辣椒酱



300ml reduced-salt chicken stock

300ml少盐的鸡肉高汤



400g can cherry tomatoes

400g罐装樱桃番茄



400g can black beans or red kidney beans, drained

400g罐装黑豆或红四季豆,晾干



1 avocado, stoned, peeled and chopped

1个牛油果,去核去皮,切块



juice ½ lime

半个青柠榨汁



For the meatballs

肉丸配料



500g pack turkey breast mince

500g带包装的火鸡鸡胸肉馅



50g porridge oats

50g燕麦粥



2 spring onions, finely chopped

2根大葱,剁碎



1 tsp ground cumin

1茶匙孜然粉



1 tsp coriander

1茶匙香菜



small bunch coriander, chopped, stalks and leaves kept separate

1小把香菜,切碎,把梗和叶子分开



1 tsp rapeseed oil

1茶匙菜籽油



Method

做法



1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.

先做肉丸。肉馅倒入碗里,加入燕麦粥、大葱、调料和香菜梗,然后把所有配料放一起轻轻揉捏,直至配料完全混合。捏出12个乒乓球大小的肉丸。把不粘锅里的油加热,放入肉丸煎炸,多翻动几次,炸至金黄,然后捞出来。



2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

洋葱和大蒜倒入锅内,加入辣椒,旺火炒至变软,边加入孜然粉和辣椒酱边翻炒,倒入其他备用材料。把肉丸放回锅里翻炒,盖上盖子,低温加热10分钟。边炒边放入番茄和黑豆,不盖盖子再炒几分钟。把牛油果块放进青柠汁里,肉丸上放上牛油果和香菜叶做装饰。


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