MARCO CHENG | 鄭展朝
20. UK/HK. Foodie, pianist and teacher.
英國/香港. 食物和鋼琴愛好者, 英文教師.
Stir-fried Kale with Ginger and Fish Curd | 薑汁炒芥蘭配魚腐
Kale is easy to buy in Hong Kong but not in the UK; you might get chopped ones instead.in your local supermarket. Fish curd is available all around China, but only in Chinatown in the UK (or other countries). Replacements are available, so don't be surprised if you can still whip up something delicious and healthy. For more photos on how to cook this dish, see photos below 'Utensils'.
在香港, 芥蘭和魚腐在街市很容易買到. 如果你身處不在香港或是中國, 買到芥蘭和魚腐的機會是比較低的. 買不到的話, 可以用其他材料來代替.
Ingredients | 材料
Utensils | 廚具
Serves 3 (三位用) Time required: 20 minutes (二十分鐘)
277 calories per serving
300g of kale
50g of fish curd
1 bell pepper (red/yellow)
3 cloves of garlic, chopped finely (or premade chopped garlic)
Ginger, chopped finely (or premade chopped ginger)
Cooking oil
芥蘭 300克
魚腐 50克
紅燈椒 1個
蒜頭 3粒, 切成粒 (可以用已切好的蒜頭)
薑片, 切成粒 (可以用已切好的薑片)
食物油
A wok (中鍋)
A spatula (鍋鏟)
A saucepan (平底鍋)
 Blanch kales for roughly 3 minutes until they turn darker. |
|---|
 Some fish curd, bell peppers, chopped garlic and ginger. |
 Frying up the chopped garlic and ginger first |
 Add kale and fry for another minute, then the fish curd, then the bell peppers. |
Procedures | 步驟
1. Blanch the kale for 3-5 minutes in a saucepan, then drain and soak in cold water. Next, blanch the fish curd for 5 minutes until they have slightly soften - then remove from water.
用滾水把芥蘭灼水大概3-5分鐘, 然後把芥蘭浸在冷水裡. 之後, 把魚腐灼水大概5分鐘, 等到開始軟了就拿出來.
2. Finely chop the garlic and ginger, and slice the bell peppers. After that heat up the wok with cooking oil.
把蒜頭和薑片切成粒, 紅燈椒切成片. 然後加熱中鍋和放一點食物油.
3. Add in the kale first, stir for approximately a minute. Then add in the fish curd and bell peppers, and stir for another three minutes. Serve after all is cooked into perfection.
中鍋熱了後, 就放進芥蘭炒大概1分鐘. 然後再放魚腐和紅燈椒, 繼續炒3分鐘. 炒完好就完成了.
Tips | 提示
1. After blanching the vegetables, always remember to put the vegetables in a bowl of cold water - vegetables still tend to continue cooking itself after blanching, placing it in cold water will stop further cooking and remain green.
灼完了蔬菜之後, 記得要把蔬菜放在一碗冷水裡. 剛灼好的蔬菜會繼續煮熟, 放在冷水裡會把蔬菜保持到新鮮的顏色.
2. If you cannot find any kale or fish curd, alternatively you can use bok choy or brocolli for vegetables, sliced beef as replacement for fish curd, or just plain vegetables with ginger if you're vegetarian.
如果超市裡面找不到芥蘭或魚腐, 蔬菜方面你可以用白菜或西蘭花, 用牛肉片來代替魚腐. 如果你是素食者, 可以只用薑汁炒芥蘭.
3. To make this stir-fry healthier, you can use olive oil.
如果要健康一點, 可以用橄欖油.