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美味,營養一鍋煮 - 芝士芥蘭雜烤

(2009-01-27 17:15:59) 下一個
CHRIS在吃這個問題上是個極度簡化主義者。能簡則簡,能用一鍋煮就搞定的晚餐為什麽要分步進行?這樣也好,省得我麻煩。加上最近我和他的工作都有點讓我們忙得暈頭轉向,我也開始貫徹一切從簡的革命方針。

那就做個簡單,美味,營養的芝士芥蘭雜烤吧。誰說“COMFORT FOOD”就不能又好吃又營養呢?這款烤菜,特別適合帶中餐。第二天,雖然扮相一般,但口味不減。試試吧!

When it comes to food, Chris is the ultra-minimalist. Why going for a 3-course, when a big steaming pot of beef chili is so comforting? God’s ultimate creation is the peanut butter sandwiches, especially those made with 3 pieces of sour-dough bread with 1 layer of peanut butter and 1 layer of jelly.

His simple vision comes with many advantages, especially when recently both of us have been crazy busy and dealing with nutty jobs. And, the best thing is that Chris never complains about the food I make, and is bravely open to try just about everything I put on his plate, including those crazy hard-core Chinese stuff.

If we can remove peanut-butter sandwich from the gourmet food category temporarily, just for the sake of argument, nothing comes easier and tastier than a basic, down-to-earth broccoli casserole. The vegetables tasted tender and flavorful. The whole wheat bread added extra chewiness and texture of the dish. It’s perfect for taking leftovers as lunch the next day. And, who said comfortable food cannot be delicious and healthy at the same time? I added some lean ground-turkey in the recipe to give it an extra kick with protein. And this recipes has loads of fiber in it, as it include broccoli, cauliflowers, carrots and whole wheat bread.

Ingredients for the Source

1) 1/2 cup light mayonnaise
2) 1/2 cup plain non-fat yogurt
3) 1 1/4 cup light shredded sharp cheddar cheese
4) 1 can of clam chowder soup
5) 2 large eggs
6) 1 tsp fresh ground black pepper

Make the Source
In a bowl combine the above ingredients together.


Dry Ingredients
1) 4OZ whole wheat bread (2 days old)
2) 1 12OZ bag of broccoli
3) 1 12OZ bag of cauliflower
3) 4oz diced carrots

Cook all the veggies in boiling water for 3-4 min till crispy tender. And put them in a icy cold water to keep them green. Set aside.

Cook Turkey
1) Get 0.8lb ground fat free turkey
2) Simply marinated the turkey with some salt, poultry seasoning, sage, black pepper and 1-2 tbs of olive oil.
3) Set aside while cooking the veggie
4) Pan fry the turkey with some garlic (optional); take it out and set it aside

Assemble and Bake
1) Preheat oven to 350 degrees F.
2) In a separate bowl combine the veggies with bread cubes (See the pictures above)
3) Put Turkey meat on top of the veggie mix
4) Spread the wet mixture and vegetables to evenly coat. (See the picture on the left)
5) Place in an 8 by 8-inch baking dish that has been sprayed with non-stick cooking spray
6) Bake for 45 minutes covered.
7) Then remove cover and bake for additional 15 minutes to brown. Cool for 15 minutes before serving.

更多好看好玩的食物, 遊記和照片,請看 http://thecoconuthead.blogspot.com/
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