抱子甘蓝是一种健康又方便的蔬菜。很多人对抱子甘蓝没什么好感,因为如果只用水煮或蒸的方式烹饪,抱子甘蓝的确没什么味道。但是如果将这种蔬菜放进烤箱烤,食物的味道和口感就会大不一样。如果你赶时间,可以把抱子甘蓝对半切开后再烤。如果你想食物的味道更丰富,可以烹饪前撒些意大利香醋。
素材
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1包冰冻的抱子甘蓝
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1/4杯或1/2杯橄榄油
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1到3茶匙盐
步骤
部分
1
部分 1 的 3:
将抱子甘蓝、油和调味料混合
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1
预热烤箱。将烤箱预热至200℃,同时准备抱子甘蓝。[1]
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2
在烤盘里洒橄榄油。将抱子甘蓝从冰箱冷冻室里拿出来之前,你就可以开始加热抹过油的烤盘了。先在大号烤盘表面倒些橄榄油,薄薄地抹匀。接下来把烤盘放进正在预热的烤箱里,让烤盘的温度升高。[2]
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3
把冰冻的抱子甘蓝倒入搅拌碗中。从冰箱冷冻室里拿出抱子甘蓝,打开包装袋。准备一个大碗,将抱子甘蓝倒进去。[3]
- 如果包装袋撕不开,你就找一把家用剪刀将袋子口剪开。
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4
将橄榄油淋在抱子甘蓝上。冷冻蔬菜必须裹满油才能彻底烤熟。油可以多倒些,1/4到1/2杯就差不多。[4]
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5
往淋过油的抱子甘蓝上加盐。食材淋上油以后,再撒1到3茶匙盐。你平时吃得比较咸就多放些盐,不喜欢太咸就少放些盐。[5]
- 放哪种盐全看你的喜好。一般常用的盐包括犹太盐或者粗海盐。
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6
将抱子甘蓝、油和盐混合均匀。拿起碗上下颠一颠,让抱子甘蓝均匀地裹上油和盐。注意盐不能结成一块块的,而要均匀地裹在食材上。[6]
部分
2
部分 2 的 3:
烤抱子甘蓝
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1
将抱子甘蓝在烤盘上摆开。先将裹着油和盐的抱子甘蓝倒入抹了油的烤盘里。接着用手指把食材一粒粒分开。每颗抱子甘蓝之间的距离要相同,并且不能相互接触,也不能上下重叠。[7]
- 因为烤盘一直放在烤箱里,所以拿的时候记得使用隔热垫。千万别把手烫伤了!
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2
把抱子甘蓝烤40到45分钟。小心地把烤盘放回烤箱,将食材烤40到45分钟。打开烤箱灯,时不时地检查食材的状态。当抱子甘蓝烤成金黄色,边缘变得有些焦脆时,就可以关掉烤箱了。[8]
- 如果抱子甘蓝的边缘开始变黑,说明食材就要被烤糊了。
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3
将抱子甘蓝拿出来立即享用。抱子甘蓝熟透以后,把它们倒在碗或者盘子里作为配菜。你也可以把它们当成一种健康的零食。吃饱后,将剩下的烤抱子甘蓝放进密封保鲜盒,然后再放进冰箱里。一般来说,放个3、4天都没问题。[9]
- 如果你想让孩子也吃些抱子甘蓝,最好让他们蘸着牧场沙拉酱一起吃。
- 吃头几口的时候当心别烫到嘴巴。
部分
3
部分 3 的 3:
改变食谱
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1
用椰子油替代橄榄油。如果你不喜欢橄榄油,或者手头没有橄榄油,就用其它等量的油代替,比如椰子油。换一种油不会改变抱子甘蓝烤好以后的味道,而且和橄榄油一样,椰子油也能防止食材和烤盘粘连。[10]
- 椰子油可能会略微改变抱子甘蓝的味道 。用椰子油烤出来的抱子甘蓝可能带有少许的椰子味,吃起来会更甜。[11]
- 你还可以使用红花籽油、葵花籽油、花生油或芝麻油。[12]
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2
为了将烘烤的时间减半,把抱子甘蓝对半切开。如果你赶时间,就把抱子甘蓝切成两半后再和橄榄油和盐混合。烘烤的时间也要由原来的40到45分钟缩短为20到23分钟。[13]
- 烤箱预热温度不变,仍然是200℃。
- 用锋利的刀切开抱子甘蓝。还没化冻的抱子甘蓝有些硬,不太不好切,但只要刀够锋利,你还是能将它们切开。
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3
在橄榄油里添加意大利香醋。如果你想烤好的抱子甘蓝味道更丰富,就将具有浓烈甜味的意大利香醋和橄榄油混合,然后再淋到冰冻抱子甘蓝上。意大利香醋和橄榄油的用量分别为3汤匙和1/2杯。先将混合好的油醋淋在抱子甘蓝上,撒上盐。[14]
小提示
- 一般的大型超市都有售卖冰冻的抱子甘蓝。
- 如果你更喜欢新鲜天然的食材,就去生鲜超市或者本地的菜市场购买抱子甘蓝。如果一不小心买太多,就把吃不完的抱子甘蓝冻起来。