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Hi guys , hope you're well.
哈喽大家好，希望大家一切安好
Ok, I'm going to do a nice little dish,
今天我要做一道美食
this is a classic Oliver household mid-week dinner or lunch
这是一道经典的奥利弗家庭式周三午餐或晚餐
Chicken Lollipops
鸡肉“棒棒糖”
with charred asparagus, mint and pea, couscous
搭配芦笋、薄荷、豌豆和库司
and a beautiful sun-dried tomato sauce, it's really quick
还有干西红柿酱，做起来非常快
it's really nutritious, it's from my brand new book Super Food Family Classics
非常营养，食谱来自我的新书《超级美食家庭精选》
And it's a really lovely dish, I think you're going to love it
这道菜非常漂亮，你肯定会喜欢的
I'm going to do it all in one pan,
所有工序我都会用一个锅来完成，
quality non stick large pan
一个优质不粘锅
Put that on a high heat
开大火
With the asparagus, let it naturally snap
这些芦笋，直接折断
there's nothing wrong with this, it's just a bit stringy and chewy OK
这样做没错的，这样做出来的芦笋脆嫩爽口，好吗
There's no fat, theres no olive oil
没放脂油，也没放橄榄油
With asparagus if you dry grill it
如果你这样干煸芦笋
or dry toast it a non stick frying pan like this
或是像这样在一个不沾的平底锅里烤的话
you get really amazing nutty asparagus flavours
就能得到超赞的芦笋口感
that you would never get through steaming or boiling
而那种口感是你蒸或者煮无法得到的
So, couscous, this is wholewheat couscous,
库司，这个是全麦库司
so your'e absolutely having loads more fibre
里面的纤维多得多
These are fresh peas, you could use frozen as well
这些是新鲜豌豆，也可以用冷藏过的
A pinch of salt goes in, you can put some pepper in as well
一撮盐，还可以放点儿胡椒
I'm also going to use lemon,
我还会放柠檬
get yourself a nice little fine grater like this OK
准备一个这种小孔的擦菜板好吗
It's just the yellow part of the zest going in
只要柠檬皮
and that's the oily fragrant delicious part
柠檬皮才是又香又好吃的部分
So we've got very simple but lovely flavours happening there,
现在简单但美妙的味道已经有了
I've boiled a kettle
我烧了一壶水
and I'm simply going to cover that
直接把水倒进去没过豌豆
couscous is already cooked, you just need to re-hydrate it
芦笋已经好了，只需要让它重新发泡一下
and it takes like 5/6 minutes
差不多5-6分钟就可以了
I'm going to put my plates on top,
用盘子盖上
pea's and couscous essentially are done.
豌豆和芦笋基本上已经准备好了
Were using lovely free-range chicken breast
我们用放养的鸡的鸡胸
you'll notice there's a thin side and a thick side
注意到没，这个鸡胸有厚边也有薄边
Were just equaling out the thickness as well as tenderising it
我们把它敲成一样厚，同时也让肉质变得更嫩
and it means that it's all going to cook at an even rate
这也就意味着它们熟的速度是一样的
So just 3 or 4 scewers,
只要3-4根签签就可以了
you want them to be cut down so they fit inside your pan ok
把它们切成小块，以便锅里能放得下
I want to create little lollipops
我想做的是小棒棒糖
So I'm just going to wash my hands, these asparagus are pretty much done
我洗个手，这些芦笋已经熟得比较透了
They're still kind of, they've got life in them but we've sort of made them a little bit softer
它们还是有点儿，还有点儿生，但是现在已经软多了
I'm going to start to cook the chicken,
现在准备煎鸡肉
I'm going to season that with a little salt and pepper
撒点儿胡椒粉调味
And a drizzle of oil. So the asparagus here goes onto the plate,
几滴油，锅里的芦笋直接倒进盘子里
so you can tell they're hot and steamy and gorgeous,
看得出来，芦笋热乎乎的，还冒着气儿，漂亮
the chicken is in the pan,
鸡肉已经下锅了
what were getting there is really nice crisp finish
现在已经煎成漂亮的金色了
I'll turn this other chicken over
这个也翻个面儿
If you apply something flat like this,
如果你像这样盖个平平的盖子
then lets say like a little pestle and mortar
结下来放个研钵或臼
it's quite a nice little tip and I'll tell you why,
算是个小窍门吧，我来告诉你为什么
it really compresses the meat.
这个东西把肉压得很紧实
So you have perfect contact with surface area
和锅底完全接触
and it helps to cook it quicker, and gives you a crispier crust
能够让鸡肉熟的更快，外面的肉也会更酥脆
I'm going to pick through some mint to chop right,
我来摘一些薄荷切碎好吧
so this is to chop for my couscous
这个是为了库司切的
so the tips, I'm putting to one side, I'm just going to sprinkle those on top.
薄荷尖儿，放一边儿，一会儿把这些薄荷撒在最上面就可以了
Chai flowers, look how beautiful they are,
漂亮的花
and they have the most beautiful subtle, onion flavour,
它们是最漂亮，最美妙的带有洋葱味的花
whatever herbs you got available you can kind of run with it
无论你有什么香草，都可以放
I'll chop through that
切碎
There's our chicken lollipops,
这就是我们的鸡肉“棒棒糖”
notice that you've got the kind of seared colour on the outside,
注意外面那层焦黄的颜色
I'm going to put that on top of the asparagus. Why?
我要把鸡肉串放在芦笋上，为什么
Because it's going to rest now right
因为鸡肉现在要放一放，好吗
Chuff up all of this,
把它们拌匀
look hot and steamy,
看看，热乎乎的
we're going to lift all those flavours with these wonderful, wonderful herbs ok
现在我们用香草来给这些味道升个级
mix that up, I want a little bit of tartness
搅拌，我想让酸味更浓一点
happening here, squeeze the juice in this bad boy
看好了，把柠檬汁儿挤进去
That's about a quarter of a lemon,
这个是四分之一个柠檬
I've put that through the couscous just to give it an edge
把柠檬汁和到库司里调味
I want to show you how to make a quick sauce
我想给大家展示一下怎么样快速地做酱汁
a couple of tablespoons, beautiful organic yoghurt
两三勺有机酸奶
I'm going to use some sun-dried tomato paste, one teaspoon
我要放点儿干番茄酱，一勺
give or take
不一定很精准
I'm going to put some lemon juice in here guys,
往里面挤一些柠檬汁
let's call it a quarter and just a little pinch of salt for seasoning
我们就挤四分之一个吧，一小撮盐调味
and you've got a really simple delicious sauce
现在简单美味的酱就做好啦
Let's plate up, so were going in with the couscous first,
现在我们装盘，现房库司
I'm then going to go in with the asparagus here
接下来放芦笋
and then lets go and have a little look at our chicken over here
接下来，看一眼我们的鸡肉，放这儿
This is a nice clean board
这个板是干净的
And what I'm going to do is get my chopper,
我要做的就是拿起刀
and just put it in between the scewers
把鸡肉串切成小半
The kids just love that,
孩子们肯定会喜欢的
look, lets have a little look, juiciness, not overcooked
看，我们来看一眼，肉汁很丰富，没有烤焦
loads of character, and we've got a little wedge of lemon
很好，现在放一小瓣柠檬
sun-dried tomato sauce
番茄酱
Herbs, and the only thing I forgot was my nuts,
香草，还忘了我的坚果
and I'm always forgetting my nuts
我经常忘掉我的坚果
So, you have to use your imagination in this one,
这里你需要发挥你的想象力
they are much nicer when they're toasted,
坚果烘了之后更好吃
but I'm going to sprinkle these over my lovely dish
但我准备就这样放在我的美餐上面了
Boom, Chicken Lollipops, Super Food styli.
砰！鸡肉“棒棒糖” 有型的超级美食
Check out my new book Super Food Family Classics, beautiful, really really delcious cooking
大家记得去看我的新书《超级美食家庭精选》，漂亮，超级超级美味的一餐
