厨艺课第十二课 玉米面包和Salsa 黑豆煲（素食）
主讲人：玛格丽特·兰吉尔 BScRD 注册营养师
课程视频 / Video
Cornbread
Serves 12
Ingredients:
- 1⁄2 cup 125 ml Butter, melted
- 1 cup 250 ml Flour
- 1 cup 250 ml Cornmeal
- 1 tbsp 15 ml Sugar
- 2 tsp 10 ml Baking powder
- 1/2 tsp 2.5 ml Baking soda
- 1/2 tsp 2.5 ml Salt
- 1 1⁄2 cup 375 ml Buttermilk (or 1 cup milk + 1 tbsp lemon juice)
- 2 Eggs
Instructions:
- Preheat the oven to 200C | 400F and position a rack in the middle. Lightly oil a 9-inch square baking dish place dish into the oven to heat up.
- In a large bowl, whisk together the flour, cornmeal, sugar, baking powder, baking soda and salt.Make a well in the centre and add the buttermilk and eggs. Mix together to combine,then add in the slightly cooled melted butter. Mix again until 'just' combined (don't over mix).
- Carefully remove dish from the oven with oven mitts and pour the batter into the dish.
- Bake until the cornbread begins to brown on top and a toothpick inserted in the centre comes out clean (about 20 minutes). Allow to cool for about 10 minutes before slicing and serving.
Tip: For a spicy cornbread, add diced jalapeno to the batter before baking.
玉米面包
供12 人食用
原料：
- 1⁄2 杯125 毫升黄油融化
- 1 杯250 毫升面粉
- 1 杯250 毫升玉米面
- 1 汤匙15 毫升糖
- 2 茶匙10 毫升泡打粉
- 1/2 茶匙2.5 毫升小苏打
- 1/2 茶匙2.5 毫升盐
- 1 1⁄2 杯375 毫升酪乳（或1 杯牛奶+ 1 汤匙柠檬汁）
- 2 个蛋
做法：
- 1.将烤箱预热至200°C | 400F 并将烤架放在中间。在9 英寸见方烤盘内涂上薄薄一层油，将盘放入烤箱加热。
- 2.在一个大碗中混合面粉，玉米面，糖，发酵粉，小苏打和盐。在中心挖个洞，加入酪乳和鸡蛋。混合在一起，然后添加稍微冷却
的融化黄油。再次混合直到“刚好”，不要过度混合。
- 3.小心地用烤箱手套从烤箱中取出烤盘，然后将面糊倒入烤盘中。
- 4.烘烤直到玉米面包的顶部开始变成褐色，并在中间插入一根牙签，牙签上没有黏连（约20 分钟）。冷却约10 分钟，切片、上
桌。
提示：想要辛辣的玉米面包，可在烘烤前在面糊中加入墨西哥胡椒丁。
Rice, Salsa and Black Bean Casserole
Serves 8
Ingredients:
- 1 cup 250 ml Rice, basmati, uncooked
- ½ cup 125 ml Vegetable broth
- 1 cup 250 ml Water
- 2 tsp 10 ml Canola oil
- ½ cup 125 ml Onion, chopped
- 3 cloves Garlic, minced
- 2 tsp 10 ml Cumin
- 2 tsp 10 ml Chili powder
- 1½ cups 375 ml Tomatoes, canned, diced, no salt added 2 cups
- 500 ml Black beans, canned, drained, rinsed 1 cup 250 ml Salsa
- 1 cups 250 ml Corn, frozen
- ¼ tsp 1 ml Pepper
Directions:
- Pre-heat oven to 400° F.
- Cook rice in vegetable broth and water.
- Heat oil in a small frying pan on medium-high heat. Sauté onion for 2-3 minutes. Add garlic and cumin and cook for another minute.
- Add rice and stir to combine. Place in a large casserole dish.
- Add all other ingredients to casserole dish and stir until mixed.
- Cover with tinfoil and bake in oven until it reaches 165˚F (74˚C), about 30 minutes.
Nutrition Information per Serving:
- Calories 213
- Fat 2 grams
- Carbohydrate 43 grams
- Fibre 6 grams
- Protein 8 grams
- Sodium 404 milligrams
Tip: Choose medium or hot salsa to give extra heat. Cook this casserole the night before so it is ready to re-heat for a quick meal or serve the casserole from the pot rather than baking the casserole in the oven.
米饭，Salsa 黑豆煲
可供8 人食用
原料：
- 1 杯250 毫升未煮熟的印度香米
- ½杯125 毫升蔬菜汤
- 1 杯250 毫升水
- 2 茶匙10 毫升菜籽油
- ½杯125 毫升切碎的洋葱
- 3 瓣大蒜，切碎
- 2 茶匙10 毫升小茴香
- 2 茶匙10 毫升辣椒粉
- 1½杯375 毫升西红柿罐头，切成丁，无盐，
- 不加盐2 杯500 毫升黑豆罐头，沥干，漂洗，
- 1 杯250 毫升莎莎酱
- 1 杯250 毫升冷冻玉米
- ¼茶匙1 毫升胡椒粉
做法：
- 1.将烤箱预热至400°F。
- 2.在蔬菜汤和水中煮米。
- 3.用中高温在小煎锅中加热油。炒洋葱2-3 分钟。加入大蒜和小茴香，再煮一分钟。
- 4.加米饭搅拌均匀。放入大砂锅中。
- 5.将所有其他成分添加到砂锅中，搅拌直至混合。
- 6.用锡箔纸盖上并在烤箱中烘烤，直到达到165°F（74°C），约30分钟。
每份营养信息：
- 卡路里213
- 脂肪2 克
- 碳水化合物43 克
- 纤维6 克
- 蛋白质8 克
- 钠404 毫克
提示：选择中等或热的莎莎酱可以增加热量。在前一天晚上煮这个砂锅，以便准备将其直接加热以作便餐或用其他器皿装盘上桌，而
不是在烤箱中烘烤砂锅。
