Lemony prawn amp; pea risotto 柠檬虾豌豆烩饭 -

2016年08月20日16:14 编辑:传奇养生网

Lemony prawn & pea risotto 柠檬虾豌豆烩饭

·         Cook 25 mins;Prep 10 mins

Nutrition per serving

442 kcalories, protein 21.0g, carbohydrate 69.0g, fat 10.0g, saturated fat 2.0g, fibre 5.0g, salt 4.4g

 

Ingredients食材:

Serves 4四人份

·         400 g bag raw prawns, in their shells, defrosted if frozen 400克生对虾(解冻)

·   &幼儿癫痫病的治疗方法nbsp;     olive oil橄榄油

·         1 red chilli, deseeded, half sliced and half finely chopped红辣椒一只,一半切薄片一半切细碎

·         1½ l fish stock鱼汤(高汤)

·         1 onion, chopped  洋葱一只,切碎

·         300 g risotto rice (we used arborio) 300克米

·         1 small glass white wine一小杯白葡萄酒

·         200 g frozen peas 200克青豆

·     &n黑龙江治羊癫疯的医院哪家好bsp;   zest and juice 1 lemon柠檬调味汁和柠檬一只

 

Method做法:

1.   Peel the prawns, keeping the heads and shells. Heat 1 tbsp olive oil in a large saucepan and fry the prawn shells and heads with the sliced chilli until they have toasted and changed colour. Pour in the stock and bring to the boil, then turn down to a simmer.

剥虾,保留头部和壳。取平底深锅一只,倒入一勺橄榄油,等油锅热放下对虾加入薄片的红辣椒一起翻炒,等虾壳变硬变色倒入鱼汤,先大火煮,然后转小火焖。

2.   Bring the stock to the boil and keep on a low simmer. In a separate pan, melt half the butter over a medium heat. Stir in the onio北京的癫痫医院哪家靠谱ns and sweat gently for 8-10 mins until soft but not coloured, stirring occasionally. Stir the rice into the onions until completely coated in the butter, then stir continuously until the rice is shiny and the edges of the grain start to look transparent.

等鱼汤煮开,再转小火炖。再取一平底锅,化板块黄油,放入洋葱搅拌,微榨8到10分钟,等其变软,但不要使其发黑,保持不断搅拌。倒入米和洋葱均匀充分地混合在黄油中。然后不断搅拌,观察米粒发亮,米粒的边缘变得透明。

3.   Pour in the wine and simmer until totally evaporated. Add the stock, a ladleful at a time, stirring with each addition until absorbed. Stir through the prawns and peas. Continue adding stock a ladleful at a time and stirring the rice 癫疯病一般在几岁开始发over a low heat for 25-30 mins, until the rice is cooked al dente (with a slightly firm, starchy bite in the middle). The risotto should be creamy and slightly soupy. When you draw a wooden spoon through it, there should be a wake that holds for a few moments but not longer. Cook until the prawns change colour. Stir through the chopped chilli, lemon juice and remaining olive oil. Let the risotto rest for a few mins, then serve, topped with the lemon zest.

米饭中倒入白葡萄酒,用小火炖直到收干。再加入鱼汤,加一勺就不断搅拌直至蒸干,用小火25到30分钟,直到米粒变稠(米粒变硬)。米饭应该成奶油色并由汤汁感。可以用木勺插入米饭,当木勺能够稍微站立几秒而不倒说明米饭已好。另一边把青豆倒入对虾中搅拌,等虾变成红色,洒柠檬汁混合搅拌。所有的混合在一起,装盘,淋上柠檬汁。

完成