5款节后健康美食，每逢佳节不长肉！

Spicy meatballs with chilli black beans

黑豆辣肉丸

Ingredients

配料

1 red onion, halved and sliced

1个紫洋葱，切两半后切成片

2 garlic cloves, sliced

2头大蒜，切薄片

1 large yellow pepper, quartered, deseeded and diced

1个大黄椒，切成四块，去籽再切成丁

1 tsp ground cumin

1茶匙孜然粉

2-3 tsp chipotle chilli paste

2-3茶匙墨西哥辣椒酱

300ml reduced-salt chicken stock

300ml少盐的鸡肉高汤

400g can cherry tomatoes

400g罐装樱桃番茄

400g can black beans or red kidney beans, drained

400g罐装黑豆或红四季豆，晾干

1 avocado, stoned, peeled and chopped

1个牛油果，去核去皮，切块

juice ½ lime

半个青柠榨汁

For the meatballs

肉丸配料

500g pack turkey breast mince

500g带包装的火鸡鸡胸肉馅

50g porridge oats

50g燕麦粥

2 spring onions, finely chopped

2根大葱，剁碎

1 tsp ground cumin

1茶匙孜然粉

1 tsp coriander

1茶匙香菜

small bunch coriander, chopped, stalks and leaves kept separate

1小把香菜，切碎，把梗和叶子分开

1 tsp rapeseed oil

1茶匙菜籽油

Method

做法

1. First make the meatballs. Tip the mince into a bowl, add the oats, spring onions, spices and the coriander stalks, then lightly knead the ingredients together until well mixed. Shape into 12 ping-pong- sized balls. Heat the oil in a non-stick frying pan, add the meatballs and cook, turning them frequently, until golden. Remove from the pan.

先做肉丸。肉馅倒入碗里，加入燕麦粥、大葱、调料和香菜梗，然后把所有配料放一起轻轻揉捏，直至配料完全混合。捏出12个乒乓球大小的肉丸。把不粘锅里的油加热，放入肉丸煎炸，多翻动几次，炸至金黄，然后捞出来。

2. Tip the onion and garlic into the pan with the pepper and stir-fry until softened. Stir in the cumin and chilli paste, then pour in the stock. Return the meatballs to the pan and cook, covered, over a low heat for 10 mins. Stir in the tomatoes and beans, and cook, uncovered, for a few mins more. Toss the avocado chunks in the lime juice and serve the meatballs topped with the avocado and coriander leaves.

洋葱和大蒜倒入锅内，加入辣椒，旺火炒至变软，边加入孜然粉和辣椒酱边翻炒，倒入其他备用材料。把肉丸放回锅里翻炒，盖上盖子，低温加热10分钟。边炒边放入番茄和黑豆，不盖盖子再炒几分钟。把牛油果块放进青柠汁里，肉丸上放上牛油果和香菜叶做装饰。

Mediterranean fish gratins

地中海鱼烤乳酪丝

Ingredients

配料

3 tbsp olive oil

3汤匙橄榄油

1 large onion, thinly sliced

1个大洋葱，切薄片

1 fennel bulb (about 250g/9oz), trimmed and thinly sliced

1个球茎茴香（约250g/9盎司），切掉边，切薄片

3 large garlic cloves, finely sliced

3瓣大蒜，切薄片

1 heaped tsp coriander seeds, lightly crushed

满满1茶匙香菜籽，轻轻碾碎

150ml white wine

150ml白葡萄酒

2 x 400g cans chopped tomatoes with herbs

2罐400g的碎番茄和香草

2 tbsp tomato purée

2汤匙番茄酱

good pinch of saffron

1小捏藏红花

1 bay leaf

1片月桂叶

1 tbsp fresh lemon juice

1汤匙鲜柠檬汁

1 small bunch flat-leaf parsley, leaves roughly chopped

1小把平叶欧芹，简单把叶切碎

900g mixed skinless fish fillets, cut into chunks

900g混合去皮鱼排，切块

350g raw peeled king prawn

350g去皮生大对虾

75g finely grated Parmesan

75g碎帕尔玛干酪

50g panko or coarse dried breadcrumbs

50g面包屑或粗干面包屑

green salad, to serve

蔬菜沙拉，备用

Method

做法

1. Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.

把大的不粘炖锅或炒锅里的油加热，将洋葱、茴香、大蒜和香菜籽轻炒15分钟，过几分钟翻动一次，直到蔬菜变软，颜色变浅。把酒倒进锅里，加入番茄、番茄酱、藏红花和月桂叶。加入调料，文火慢炖，大约炖15分钟，偶尔搅拌一下，直到汤变浓。

2. Heat oven to 220C/200C fan/gas. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.

把风扇型烤箱/煤气烤箱加热到220摄氏度/200摄氏度，把柠檬汁和大部分欧芹放入番茄汤中搅拌，把生鱼片和对虾放在上面充分搅拌。盖好盖子，中火慢炖4-5分钟或炖至鱼肉熟透，炖鱼时要搅拌几次，注意不要把鱼肉弄碎。

3.Ladle the hot tomato and fish mixture into 6 individual pie dishes – they will each need to hold around 350ml. Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling. Serve with green salad, if you like.

把热的番茄鱼汤用勺子舀出来放入6个单独的馅饼碟中，每碟大约放350ml。把奶酪、面包屑、剩下的欧芹，再加点儿黑胡椒粉搅拌好淋在汤上，放在烤盘上烤20分钟或烤至金黄冒泡。如果喜欢的话可以搭配蔬菜沙拉一起吃。

Citrus & ginger steamed fish with stir-fry veg

柑橘姜蒸鱼配炒时蔬

Ingredients

配料

zest and juice 1 orange

1个橙子榨汁，把皮碾碎

1 tbsp reduced-salt soy sauce

1汤匙不太咸的酱油

2 tsp white wine vinegar or rice vinegar

1茶匙白葡萄酒醋或米醋

300g pack of 2 white fish fillets or loins

300g罐装的2块鲑鱼肉片或鱼脊肉

1 tbsp very finely shredded ginger

1汤匙切碎的姜

2 tsp sesame oil

2茶匙香油

10 spring onions, halved and sliced lengthways

10根大葱，切两半再切成细长片

2 garlic cloves, thinly sliced

2瓣大蒜，切薄片

1 red pepper, deseeded and sliced

1个红辣椒，去籽切片

140g beansprouts

140g豆芽

1-2 tsp sesame seeds, toaste

1-2茶匙芝麻，烤好

Method

做法

1. Mix together the orange zest and juice, soy and vinegar. Line the top of a steamer with baking parchment and heat water in the base. Top the fish with a little of the ginger, add to the steamer and spoon over 2 tbsp of the dressing. Cover and steam for 5-6 mins until the fish flakes easily.

把橙子皮末、橙汁、酱油和醋混合，蒸锅上铺好烘焙纸，底层放热水，鱼肉上放一点儿姜，放到蒸笼上，淋上2汤匙调料。盖好盖子蒸5-6分钟，蒸至鱼肉容易脱落。

2. Meanwhile, heat the oil in a non-stick wok and stir-fry the spring onions, garlic, pepper and remaining ginger for 2 mins. Add the beansprouts and cook for 2 mins more. Pour any juices from the fish into the veg. Stir through the dressing, then divide between bowls, top with the fish and scatter over the sesame seeds.

同时把不粘锅里的油加热，把大葱、蒜、辣椒和剩下的姜爆炒两分钟，放入豆芽再炒2分钟，把鱼汤倒到蔬菜上，加入调料搅拌，然后分别倒入几个碗里，放上鱼肉，再撒上芝麻。

Moroccan chicken with sweet potato mash

摩洛哥鸡肉配土豆泥

Ingredients

配料

1kg sweet potatoes, cubed

1kg甜薯，切块

2 tsp ras-el-hanout, or a mix of ground cinnamon and cumin

2茶匙香料或肉桂粉和孜然混合物

4 skinless, boneless chicken breasts

4块去皮无骨鸡胸肉

2 tbsp olive oil

2汤匙橄榄油

1 onion, thinly sliced

1个洋葱，切薄片

1 fat garlic clove, crushed

1大瓣蒜，捣碎

200ml chicken stock

200ml鸡汤

2 tsp clear honey

2茶匙蜂蜜

juice ½ lemon

半个柠檬榨汁

handful green olives, pitted or whole

几个绿橄榄，去核的或整个的

20g pack coriander, leaves chopped

20g包装的香菜去掉叶子

Method

做法

1.Boil the potatoes in salted water for 15 mins or until tender. Mix the ras el hanout with seasoning, then sprinkle all over the chicken. Heat 1 tbsp oil in large frying pan, then brown the chicken for 3 mins on each side until golden.

甜薯放入盐水中煮15分钟，或煮至甜薯变软。把香料和调料混合后撒在鸡肉上。在大煎锅里放入1汤匙油加热，鸡肉煎3分钟直到两面都变成金黄色。

2.Lift the chicken out of the pan. Add the onion and garlic and cook for 5 mins until softened. Add the stock, honey, lemon juice and olives, return the chicken to the pan, then simmer for 10 mins until the sauce is syrupy and the chicken cooked.

把鸡肉从锅里拿出来，加入洋葱和大蒜炒5分钟使之变软。加入鸡汤、蜂蜜、柠檬汁和橄榄，把鸡肉再放回锅里，炖10分钟直到汤变稠、鸡肉煮熟。

3.Mash the potatoes with 1 tbsp oil and season. Thickly slice each chicken breast and stir the coriander through the sauce. Serve the chicken and sauce over mash.

甜薯捣成泥，加入1汤匙油和调料，每块鸡胸肉都切成厚片，把香菜放入汤中搅拌，鸡肉和汤汁都倒在土豆泥上。

Super-veg pasta

蔬菜意面

Ingredients

配料

2 red pepper, quartered and deseeded

2个红辣椒，每个切四瓣，去籽

2 tbsp olive oil

2汤匙橄榄油

1 fennel bulb, roughly chopped

1个球茎茴香，简单切碎

1 onion, roughly chopped

1个洋葱，简单切碎

1 large carrot, roughly chopped

1个大胡萝卜，简单切碎

2 garlic clove, crushed

2瓣大蒜，捣碎

¼ tsp crushed chillies

¼茶匙辣椒面

1 tsp fennel seeds

1茶匙茴香籽

2 tbsp tomato purée

2汤匙番茄酱

400g can chopped tomatoes

400g罐装番茄丁

600ml vegetable stock

600ml蔬菜汤

1 tsp caster sugar

1茶匙白砂糖

small handful basil, leaves shredded

1小把罗勒，叶子切碎

500g bag fresh egg pasta, cooked

500g袋装新鲜的鸡蛋意面，煮熟

Method

做法

1. Heat the grill and pop the peppers, skin-side up, underneath for 10 mins or until beginning to char. Transfer to a bowl, cover and set aside. When cool enough to handle, peel off the skin and cut the flesh into strips.

把烤架加热，辣椒皮朝上放下面烤10分钟或烤至辣椒变焦。拿出来放碗里，盖好盖子放一边。放凉能用手拿的时候，把皮剥掉，把辣椒切成条。

2. Heat the oil in a large saucepan and cook the fennel, onion and carrot for 8-10 mins until softened. Stir in the garlic, crushed chillies, fennel seeds and tomato purée, cook for 2 mins, then add the canned tomatoes, stock and sugar. Simmer, uncovered, for 15 mins or until the vegetables are completely soft.

把大炖锅里的油加热，放入茴香、洋葱和胡萝卜炒8-10分钟，炒至菜变软。加入大蒜、辣椒面、茴香籽和番茄酱再炒2分钟，然后加入罐装番茄、汤和糖。不盖盖子炖15分钟或炖至蔬菜完全变软即可。

3.Take out a couple of spoonfuls of the sauce, then blend the rest in the saucepan until almost smooth with a stick blender. Simmer for 5 mins to thicken, then stir in the reserved sauce, shredded basil and peppers. Serve with the pasta.

舀出几匙汤，然后用手持搅拌棒把锅里剩余的汤搅拌均匀，炖5分钟使汤变稠，然后边搅拌边放入备用的酱汤、碎罗勒叶和辣椒。搭配意面一起吃。