蕃茄滑蛋蝦仁飯

Stir Fried Eggs with Prawns and Tomato on Rice

ch12_article2_p7.jpg

 

材料:(四人分量)

米 兩杯
水 兩杯
中蝦 20隻(冷凍蝦或新鮮蝦均可,去腸)
雞蛋 4隻
蕃茄 2 個
番荽 數株

Ingredients:(4 person portion)

Rice 2 cups
Water 2 cups
Medium size prawn 20 pieces (frozen or fresh; both deveined)
Egg 4  pieces
Tomato 2 pieces
Parsley few pieces

 

蝦調味料:

油 1湯匙
生粉 1茶匙
醬油 1茶匙


黑胡椒

Seasoning for prawns:

Oil 1 tbsp
Corn starch 1 tsp
Soy sauce 1 tsp
Salt
Sugar
Black pepper

 

雞蛋調味料:

鹽、糖和黑胡椒

Seasoning for eggs:

Salt, sugar and black pepper

 

蕃茄調味料:

糖 1/2 茶匙
檸檬汁 1茶匙

Seasoning for tomatoes:

Sugar 1/2 tsp
Lemon juice 1 tsp

 

做法:

  1. 用調味料醃蝦至少30分鐘。
  2. 雞蛋打散,加入調味料,放在一旁備用。
  3. 將番荽葉撕成小塊,放在一旁備用。將蕃茄切成小塊。
  4. 米洗淨,加水煮熟。
  5. 將鑊加熱至中火,約1分鐘後倒入蕃茄,加入½茶匙糖攪拌45秒,然後加入檸檬汁,再炒15秒。 將稍微煮熟的蕃茄倒入乾淨的碗中,放在一旁備用。
  6. 於鑊中加入½ 湯匙油,燒熱,將蝦炒熟。
  7. 於鑊中加入 1 湯匙油,燒熱,將雞蛋倒入鑊中,來回推動讓雞蛋凝固。
  8. 趁雞蛋還是稍稀的時候,轉小火,倒入蝦,撒上番荽葉,把蛋液和蝦一起拌勻。 當雞蛋混合物仍然柔軟但不流淌時,將鑊從火上移開。
  9. 將雞蛋倒在白飯上,然後用蕃茄裝飾。

Method:

  1. Marinate the prawns with seasoning for at least 30 minutes.
  2. Beat eggs and add seasoning. Set aside.
  3. Tear the parsley leaves into smaller pieces. Set aside. Cut up the tomatoes into small pieces.
  4. Wash rice, add water and cook.
  5. Heat up a pan to medium heat for 1 minute, then pour in tomatoes.  Add ½ tsp of sugar and toss for 45 seconds, Then add one squeeze of lemon juice and toss for another 15 seconds. Pour the slightly cooked tomatoes into a clean bowl and set aside.
  6. Heat a pan on medium heat with ½ tablespoon of oil and stir fry prawns until cooked.
  7. Heat a fry pan over medium heat with 1 tbsp of oil and pour in the egg mixture.  Let the egg set slightly and then push the spatula back and forth to make a few folds.
  8. Whilst the egg is still runny, set to low heat and pour in the prawns. Sprinkle the parsley evenly and fold the egg mixture with prawns. Remove pan from heat when the egg mixture is still soft but not runny.
  9. Pour the egg over the rice and garnish with the tomatoes.

 

ch12_article2_p1.jpg

ch12_article2_p2.jpg

 ch12_article2_p3.jpg

 ch12_article2_p4.jpg

 ch12_article2_p5.jpg

 ch12_article2_p6.jpg

營養分析:(每食用分量)

能量:415卡路里
蛋白質:17.7克
碳水化合物:53克
脂肪:13.8克
膳食纖維:1克

Nutrition analysis:(per serving)

Energy:415 kcal
Protein:17.7 g
Carbohydrates:53 g
Fat:13.8 g
Dietary fibre:1 g

 

烹飪心得:

  • 小心不要把雞蛋煮過老。最好在雞蛋仍然稍微流淌的時候將鑊從火上移開,因為鑊裡的熱量會繼續煮熟雞蛋。
  • 可以用葱代替番荽。

Cooking tips

  • Be careful not to overcook the eggs. Best to remove the pan from the fire when the eggs are still slightly runny as the heat from the pan will continue to cook the eggs.
  • Can use spring onion to replace parsley.

 

營養學角度分析:

  1. 蕃茄中的抗氧化劑蕃茄紅素屬脂溶性,烹煮時配合適量食油,有助吸收。
  2. 滑蛋及蝦除有豐富蛋白質外,亦含鐵、鈣、磷、鎂及硒等多種微量營養素。
  3. 此道菜式質地軟滑,適合口腔潰傷或有吞嚥困難人士進食。

中醫食療角度分析:

  1. 蝦: 味甘,性温。具有補腎壯陽的功效。皮膚過敏或患有瘡瘍者忌用。蝦屬「發物」,癌症病人不宜多吃。
  2. 雞蛋: 蛋白味甘,性涼; 蛋黃味甘,性平。入心、 腎經。具有滋陰潤燥,養心安神的功效。
  3. 蕃茄: 味甘、 酸,性微寒。入肝、脾、胃經。具有生津止渴的功效。
  4. 大米:味甘,性温。具有温中益氣,養胃和脾,除濕止泄的功效。