對亞健康SAY NO,米蓮娜和您分享英國5aday營養菜譜
參照英國NHS對 5-A-DAY營養要求研發
美味又健康，
動手為您的家人健康加油！
……
西班牙式肉丸&白鳳豆燉鍋
Spanish meatball & butter bean stew
米蓮娜茶吧 - 健康餐 Menu
這一鍋滿載地中海風味的豐盛菜餚，有豬肉，紅蘿蔔，洋葱，大豆，胡椒，番茄和甜紅辣椒，配搭本店特烤麵包片和養生花茶–富含您身體每天所需的5種健康元素。
This hearty one-pot is full of Mediterranean flavour, with pork, red onion, peppers and smoked paprika - an impressive 5 of your 5 a day.
營養成分
準備時間:15 分鐘 ，煮菜:35 分鐘
供應： 4人份
·350g瘦豬肉泥
·2茶勺橄欖油
·1個大紅洋葱，切成片
·2個甜椒，切成片
·3粒蒜，壓碎
·1大茶勺甜紅椒粉
·2罐400克裝切碎西紅柿
·400g棉豆/利馬豆
·2茶勺金色糖
·少量香芹，切開
Ingredients
·350g lean pork mince
·2 tsp olive oil
·1 large red onion, chopped
·2 pepers, sliced, any colour will do
·3 garlic cloves, crushed
·1 tbsp sweet smoked paprika
·2 x 400g cans chopped tomatoes
·400g can butter beans, drained
·2 tsp golden caster sugar
·small bunch parsley, chopped
方法：
在豬肉泥中加入意大利香草，用手把香草和肉均匀混合，然後捏成小肉丸。將大鍋内的橄欖油加熱后加入肉丸再煮5分鐘，等肉丸呈現金褐色時把肉丸推至鍋内一邊后放入洋葱和甜椒，偶爾翻動幾次，煮5分鐘直至素菜軟下來再加入蒜和甜椒粉，不停翻動鍋内所有食材1分鐘后加入番茄，蓋上蓋子燜10分鐘。
打開蓋子加入豆子，糖和一些意大利香草后再蓋上鍋子燜10分鐘。打開蓋，在出餐前攪拌入西洋芹菜。如果喜歡可以加入硬皮麵包作伴汁食用。
Method
1.Season the pork, working the seasoning in with your hands, then shape into small meatballs. Heat the oil in a large pan, add the meatballs and cook for 5 mins, until golden brown all over. Push to one side of the pan and add the onion and peppers. Cook for a further 5 mins, stirring now and then, until the veg has softened, then stir in the garlic and paprika. Stir everything around in the pan for 1 min, then add the tomatoes. Cover with a lid and simmer for 10 mins.
2.Uncover, stir in the beans, the sugar and some seasoning, then simmer for a further 10 mins, uncovered. Just before serving, stir in the parsley. Serve with crusty bread for dunking, if you like.
一道菜，富含您每天所需的5種營養成分，健康原來可以這麽簡單！何不親手把健康帶給您的最愛，為他們的健康加油吧！