CH: 茄豆蝦仁伴西蘭花 (Ketchup bean and shrimps with broccoli)

茄汁豆減價時我買左唔少呀, 但返到屋企又覺得無乜用呀, 細個可能會就咁食, 但人大左, 覺得茄汁豆個汁又唔夠酸, d 豆就咁食好單調, 好悶呀, 不過豆係好有營養, 間唔中食下, 都唔錯呀

我煮茄汁豆喜歡加其他材料啦, 今次煮哩個菜色, 就加左蝦同蕃茄, 賣相同味道真係正左好多

西蘭花可以落, 可以唔落, 落就好味d 同健康d啦, 不過記得到淋汁料前, 要倒左係碟內多餘既水呀

蝦仁我都係用熟蝦(真係懶人之恩物呀), 如果大家用新鮮洗蝦, 記得要去殼, 挑腸, 洗淨抹乾, 再用調味料醃一醃, 再用蒜頭爆熟佢先呀

正所謂: 茄豆蝦仁西蘭花, 健康好味頂瓜瓜

繼續玩排碟呀, 哈哈

烹調時間: 40分鐘左右

材料 Ingredients:
1- 西蘭花1大摘, 花和身分開, 花身切粒 (1 broccoli, diced)
2- 急凍熟蝦仁10粒左右, 解凍 (10 small cooked shrimps)
3- 中型洋蔥1個, 去衣, 切絲 (1 medium onion, peeled, sliced)
4- 茄汁豆一罐 (1 cane of tomato bean)
5- 蕃茄1個, 切粒(非必要) (1 tomato, diced, optional)
6- 青蔥1條, 切粒(裝飾用) (1 green onion, diced, optional)
7- 蒜蓉2湯匙 (2 tbsp chopped garlic)

汁 Sauce:
1- 茄汁2湯匙 (2 tbsp ketchup)
2- 糖1湯匙 (1 tbsp sugar)
3- 蠔油1茶匙 (1 tsp oyster sauce)
4- o急汁2茶匙 (2 tsp L&P sauce)

做法 Methods:
1- 蝦先用少許麻油, 鹽, 胡椒粉, 生粉醃15分鐘
2- 西蘭花用熱水加點油和鹽煮熟, 隔水, 用少許鹽撈勻, 花用來圍碟, 花身放於中間
3- 快火落油起鑊, 先爆香蒜蓉, 再炒熟蝦仁, 盛起備用
4- 快火落油起鑊, 爆香洋蔥, 加少許鹽炒至軟身, 加蕃茄略炒, 再加回蝦仁, 加茄汁豆及汁料煮至滾起熄火, 淋上西蘭花圈中, 灑上蔥花即成

1- Marinade the shrimps with some sesame oil, salt, pepper, corn starch for 15 mins
2- Cook the broccoli in boiled water with some oil and salt.  Drain it and mix with some salt.  Put the flower around the dish and the body parts in the center.
3- Heat the pan with oil in high heat.  Stir-fry the garlic until brown, add the shrimps and stir fry for 1-2 min.  Put it aside
4- Heat the pan with oil in high heat.  Stir-fry the onion with some salt until soft.  Add the tomata and shrimps.  Pour the tomato bean and let it boil.  Pour it over the broccoli.  Add some green onion to decorate. 

貼士:

1- 西蘭花排碟後, 記得先倒去多餘水分
2- 西蘭花唔好煮太耐, 否則會好易黃
3- 蝦仁撈入生粉有助煎封, 防止煮時縮水