Monday, October 3, 2016

地瓜鸡肉饭 Sweet Potatoes Chicken Rice


Sweet potatoes are an excellent source of beta-carotene, vitamin C and a list of many other health supporting properties. Even my three fur babies consume it daily in replacement of other forms of starch. 
地瓜除了富有萝卜素与维生素C之外,还包含了许多有益健康的营养份量。就连家中的三只宝贝爱犬都是以地瓜来取代淀粉。

Besides baking, sweet potatoes are also widely used in cooking with wonderful results. This is one simple recipe I randomly devise and it turns out very well. 
除了用于烘焙上,地瓜也广泛使用于做饭而得到良好的效果。今天这道地瓜鸡肉饭也是随意制做而成的。


地瓜鸡肉饭
Sweet Potatoes Chicken Rice

Ingredients 材料
(A)
2 Cups Long Grain Rice 白米
2 Cups Brown Rice 健康糙米
250g Chicken Breast 鸡胸肉
300g Sweet Potatoes 地瓜
130g Red Paprika 红辣椒
70g Green Peas 青豆

(B)
1 Tsp Light Soy Sauce 酱清
1 Tsp Worcestershire Sauce 伍斯特酱
1/2 Tbsp Oyster Sauce 蚝油
1 Tbsp White Wine 白葡萄酒
Pepper 胡椒粉少许

(C)
2 Tbsp Cooking Oil 食油
1 Tbsp Sesame Oil 芝麻油
1 Tsp Garlic 蒜米 (minced搅碎)
1 Tbsp Oyster Sauce 蚝油
1 Tsp Chicken Stock 鸡精素
1 Tsp Sea Salt 海盐
1 Tbsp White Wine 白葡萄酒
1 Tbsp Light Soy Sauce 酱清
1 Tbsp Dark Soy Sauce 黑酱油
Pepper 胡椒粉少许
4 Cups Water 清水


Method 制做方法


Combine both rice (A) together and soak for 4 hours. Drain. Set aside.
把材料A的两种米粮混合,泡浸四小时后沥干。搁置备用。

Cut chicken into cubes. Season with (B) until mixed. Referigerate until ready to use.
鸡肉切丁,混入所有材料B的酱料调味。冷藏待用。

Wash sweet potatoes and paprika (A). Dice and set aside.
材料A的地瓜和红辣椒洗净,切丁后搁置备用。


Heat up cooking oil and sesame oil in wok. Saute garlic on low heat until fragrant.
烧热炒锅,把材料C里的两种食油加热,又加蒜米以小火爆香。

Add sweet potatoes (A) and stir fry for a minute. Add oyster sauce and continue stir frying for 2 mins until mixed.
把地瓜A倒入炒锅继续翻炒1分钟,再加蚝油翻炒两分钟至炒匀。

Add green peas (A) and chicken. Continue stir frying for 2 minutes until the chicken is slightly cook. Add salt and chicken stock (C). Continue stir frying for a minute before adding the soaked rice (A). Add 1 cup of water (C) and continue to stir fry the mixture for 2 minutes.
再把材料A的青豆和鸡肉块倒入炒锅,拌炒两分钟至鸡肉半熟。加盐和鸡精素C继续拌炒一分钟后便拌入泡浸A的两种米粮。再加一杯清水C,继续拌炒两分钟。


Add light soy sauce and dark soy sauce. Keep Stir frying for another 2 minutes until the water slightly dries up. Add paprika cubes (A), white wine (C) and pepper (C) and continue stir frying for a minute to combine.
接着加入酱清及黑酱油,再拌炒两分钟让水份吸收。加红辣椒丁A,白葡萄酒C和胡椒粉C炒匀。

Transfer mixture into rice cooker. Mix the remaining water into the rice mixture and allow the rice cooker to boil the rice until ready.
把拌炒好的一切材料转送入电饭锅,将剩余的3杯清水倒入,让电饭锅把米饭及配料一起煮熟即可。



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