對(duì)亞健康SAY NO,米蓮娜和您分享英國(guó)5aday營(yíng)養(yǎng)菜譜

參照英國(guó)NHS對(duì) 5-A-DAY營(yíng)養(yǎng)要求研發(fā)

美味又健康，

動(dòng)手為您的家人健康加油！

……

西班牙式肉丸&白鳳豆燉鍋

Spanish meatball & butter bean stew

米蓮娜茶吧 ?- ?健康餐 Menu

這一鍋滿載地中海風(fēng)味的豐盛菜餚，有豬肉，紅蘿蔔，洋蔥，大豆，胡椒，番茄和甜紅辣椒，配搭本店特烤麵包片和養(yǎng)生花茶–富含您身體每天所需的5種健康元素。

This hearty one-pot is full of Mediterranean flavour, with pork, red onion, peppers and smoked paprika - an impressive 5 of your 5 a day.

營(yíng)養(yǎng)成分

準(zhǔn)備時(shí)間:15 分鐘 ，煮菜:35 分鐘

供應(yīng)： 4人份

·350g瘦豬肉泥

·2茶勺橄欖油

·1個(gè)大紅洋蔥，切成片

·2個(gè)甜椒，切成片

·3粒蒜，壓碎

·1大茶勺甜紅椒粉

·2罐400克裝切碎西紅柿

·400g棉豆/利馬豆

·2茶勺金色糖

·少量香芹，切開

Ingredients

·350g lean pork mince

·2 tsp olive oil

·1 large red onion, chopped

·2 pepers, sliced, any colour will do

·3 garlic cloves, crushed

·1 tbsp sweet smoked paprika

·2 x 400g cans chopped tomatoes

·400g can butter beans, drained

·2 tsp golden caster sugar

·small bunch parsley, chopped

方法：

在豬肉泥中加入意大利香草，用手把香草和肉均勻混合，然後捏成小肉丸。將大鍋內(nèi)的橄欖油加熱后加入肉丸再煮5分鐘，等肉丸呈現(xiàn)金褐色時(shí)把肉丸推至鍋內(nèi)一邊后放入洋蔥和甜椒，偶爾翻動(dòng)幾次，煮5分鐘直至素菜軟下來(lái)再加入蒜和甜椒粉，不停翻動(dòng)鍋內(nèi)所有食材1分鐘后加入番茄，蓋上蓋子燜10分鐘。

打開蓋子加入豆子，糖和一些意大利香草后再蓋上鍋?zhàn)訝F10分鐘。打開蓋，在出餐前攪拌入西洋芹菜。如果喜歡可以加入硬皮麵包作伴汁食用。

Method

1.Season the pork, working the seasoning in with your hands, then shape into small meatballs. Heat the oil in a large pan, add the meatballs and cook for 5 mins, until golden brown all over. Push to one side of the pan and add the onion and peppers. Cook for a further 5 mins, stirring now and then, until the veg has softened, then stir in the garlic and paprika. Stir everything around in the pan for 1 min, then add the tomatoes. Cover with a lid and simmer for 10 mins.

2.Uncover, stir in the beans, the sugar and some seasoning, then simmer for a further 10 mins, uncovered. Just before serving, stir in the parsley. Serve with crusty bread for dunking, if you like.

一道菜，富含您每天所需的5種營(yíng)養(yǎng)成分，健康原來(lái)可以這麼簡(jiǎn)單！何不親手把健康帶給您的最愛(ài)，為他們的健康加油吧！