肉丸咖哩伴藏紅花飯 《 印式美食》 Kofta Curry and Saffron Rice 《 Indian Cooking》

當天氣轉冷的時候，我最愛為家人煮一鍋鍋熱香撲鼻的好東西。

那管是中式煲仔菜、西式砂鍋菜，或是印度式咖喱；都可以擔保大受歡迎！

When the weather gets colder, I love serving a pot of hot and scrumptious smelling stewed food for my family.

Be there the Chinese stew, English casserole, or the Indian curry; you can guarantee that they will go down a treat!

特別是以前冬天放學，兩個傢伙又冷又餓；回家後甚麼也想抓進口去。我便趕他們去洗手換衣服，再回到廚房來時，一大鍋燙熱的燉肉菜煲已放在桌上，讓他們隨意去盛滿一碟。

Especially when my children used to come home from school in winter so cold and hungry, that they couldn’t wait to grab anything in sight to put in their mouth; I would just send them off to wash their hands and get changed.  By the time they came back into the kitchen again, the pot of hot stew would already be on the table, and they could just help themselves to as much as they like.

無論是中式、西式或印式的燉肉煲都很容易做。你甚至可以之前一晚煮好，放涼後置冰箱內。第二天要吃時才翻熱也可以。

Stews, Casseroles and Curries are so easy to prepare.  You can even cook them the night before, put in the fridge when is cooled and heat them up again the next day to serve. 

它們不但美味，且飽含豐富營養價值。我以後會再多介紹不同的好味營養一品鍋與大家分享。

They’re not only delicious, but are packed with bags of healthy goodness as well.  I will share with you more of these type of one-pot-wonder stews in the future.

現在先說回我們這個肉丸咖喱伴藏紅花飯好了。

Let’s get back to our Kofta Curry with Saffron rice for today first.

我今次也是從纖體世界叢書的美食世界食譜中取靈感，然後加上我自己的處理方法烹煮的。家人都愛吃得很。

I again took inspiration from the recipes in Slimming World’s world of flavours cook book, and adapted it to cook it my own way. My family loved it. 

Kofta 是中東或南亞洲食品，是一種主要是肉做成的丸子或肉餅。如果用印度方法煮出來的，最好伴以藏紅花飯。假如你沒有時間，用白飯也一樣可以。

Kofta is a Middle Eastern or South Asian meatball or meatloaf. When it’s cooked in Indian-style curry, is best to serve it with saffron rice. But if you’re in a hurry, plain boiled rice will do just fine.

藏紅花又名番紅花，價錢不便宜。但為了要煮出這道金黃美味的香飯，也是值得。紅花線是來自藏紅花中間的幼小花莖。( 今次我所用的原來已過了期，味道是保存但顏色化不出來，所以煲出來的飯沒有金黄色。你們買或用時要當心了。)

Saffon is very expensive but well worth buying for this golden, delicately scented rice dish.  The golden-red saffron threads are the stigma of the saffron crocus. ( The saffron I used this time has expired the sell-by date and I didn’t check, that’s why they’ve lost their colour and the rice didn’t turn golden-yellow, so make sure you check before you buy or use).   

肉丸咖哩伴藏紅花飯

(4 人份)

  

Kofta Curry and Saffron Rice

( Serves 4 ) 

藏紅花飯材料    Saffron Rice  ingredients

藏紅花飯

材料：

• 藏紅花線半茶匙 (超市有售)
• 洋葱 1 隻去皮切小粒
• 印度香米 225g / 8oz
• 丁香 8 粒
• 小豆寇 4 粒
• 沙薑粉 1 茶匙
• 鹽 1 茶匙
• 黑椒末 1 茶匙
• 沸水 600ml / 1 pint
• 有機菜精塊 2 粒
• 葡萄乾  15g / ½ oz
• 橄欖油 2 湯匙

做法：

1. 把藏紅花線放小碗內，加沸水 1 湯匙，浸 20 分鐘。
2. 把 2 粒菜精用那 1 pint 沸水溶化成上湯備用。燒紅鑄鐵鍋或厚底煲，加油，下洋葱炒至金黄，加入鹽、所有香料和葡萄乾。將洗好瀝乾的米倒進鍋去，加進藏紅花和浸著的水；注上湯至米面上 1吋左右。
3. 拌勻，加蓋煲滾後轉小火，蓋著煮 15 - 20 分鐘，至飯煲好。其間開蓋把飯翻拌查看，如有需要可酌量加進上湯或水。

Saffron Rice

Ingredients:

• ½ teaspoon saffron threads ( you can buy them from supermarkets)
• 1 onion peeled and diced
• 225g/8oz dried Basmati rice
• 8 cloves
• 4 cardamom pods
• 1 teaspoon turmeric
• 1 teaspoon salt
• 1 teaspoon ground black peppercorns
• 600ml/1 pint boiling water
• 2 organic vegetable stock cube
• 15g / ½ oz sultanas
• 2 tablespoon olive oil

Method:

1. Put the saffron threads in a bowl and add 1 tablespoon of boiling water. Leave to soak for 20 minutes.
2. Dissolved the 2 stock cube in the 1 pint boiling water to make the stock. Heat the olive oil in a heavy-based pan, add onions to fry till golden brown, put in salt, all the spices and sultanas.  Drained the washed rice and add into pan, with the saffron and its soaking liquid;  pour the stock over the rice to an inch above.
3. Stir well, covered and bring to the boil, lower the heat and simmer gently for about 15 - 20 minutes, until the rice is cooked and has absorbed the liquid. Check the rice from time to time; stirring and adding more stock or water if necessary.

肉丸咖哩

( 4 人份 )

肉丸：

• 全瘦免治牛肉 450g / 1lb
• 洋葱 1 個，切細粒
• 蒜頭 2 粒剁蓉
• 孜然粉 1 茶匙
• 薑粉 1  茶匙
• 黄薑粉 1  茶匙
• 辣椒粉 1  茶匙
• 莞茜剁碎 2 湯匙
• 鹽 1  茶匙
• 糖 1  茶匙
• 玉米粉 corn flour 2 湯匙
• 蛋 1 隻打勻

咖喱醬汁：

• 洋葱 1 個去皮切碎粒
• 蒜頭 3 粒剁蓉
• 上湯 600ml / 1 pint  ( 我用 2 粒有機菜精，倒進 1 pint 沸水拌勻做上湯)
• 生薑剁碎 1 湯匙
• 丁香 4 粒
• 小豆寇 4 粒
• 肉桂粉 1 茶匙
• 孜然粉 1 茶匙
• 莞茜籽粉 1 茶匙
• 黄薑粉 1 茶匙
• 鹽 1 茶匙
• 糖 1 茶匙
• 番茄 6 個 切小角
• 無脂天然優格 5 湯匙
• 橄欖油 ½ 湯匙  

做法：

1. 燒紅鍋下油，爆香洋葱。大碗中把牛肉、洋葱、鹽、糖和香料、碎莞茜同搓勻，分成 16 等份，每份搓成一個肉丸。置陰涼地方備用。
2. 繼而做咖哩。鍋燒紅，下油加洋葱，炒至金黃。倒入一半的上湯，加進所有香料和鹽、糖，拌勻煮 2 - 3分鐘。下番茄和優格用小火煮滾。倒進餘下的上湯，拌勻蓋著繼續用慢火煮至沸起。
3. 下肉丸，加蓋用小火慢煮 25 分鐘至熟透。不時翻轉攪動以免黏底。如有需要，汁液太乾或太少時可多加上湯或水。洒上切段的莞茜上桌。

肉丸材料   Kofta ingredients

咖哩汁材料  Curry sauce ingredients

Kofta Curry

(Serves 4)

For the meatballs

• 450g/1lb extra lean minced beef
• 1 onion, peeled and finely chopped
• 2 garlic cloves, peeled and crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground ginger
• 1 teaspoon turmeric
• 1 teaspoon chilli powder
• 2 tablespoon chopped coriander
• 1 teaspoon salt
• 1 teaspoon sugar
• 2 tablespoon corn flour
• 1 egg, beaten

For the sauce

• onion, peeled and finely chopped
• 3 garlic cloves, peeled and crushed
• 600ml / 1 pint stock (I used 2 organic stock cubes + 1 pint boiling water to make up the stock)
• 1 tablespoon chopped root ginger
• 4 cloves
• 4 cardamom pods
• 1 teaspoon cinnamon
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander seeds
• 1 teaspoon turmeric
• 1 teaspoon salt
• 2 teaspoon sugar
• 6 tomatoes, chopped
• 5 tablespoon fat free natural yogurt
• ½ tablespoon olive oil

Method：

1. Brown the onion with the oil. Put the minced beef in a bowl with the onion, garlic, spices, salt, sugar and chopped coriander then mix in the egg.  Divide into 16 equal portions and shape into small balls. Set aside in a cool place.
2. To make the sauce. Heat pan and add oil, add the onions to stir fry till golden brown. Pour in half of the stock, stir in the spices and cook gently for 2 -3 minutes. Add the tomatoes and yogurt and stir in gently over a low heat.  Add the remaining stock, stir and covered to heat through until it reaches simmering point.
3. Add the meatballs, cover and simmer gently for about 25 minutes until cooked through.  Stir occasionally to prevent the sauce sticking.  If necessary, add more stock or water as the sauce will reduce considerably.  Sprinkle with chopped coriander and serve with Saffron rice, if wished.  

煮好的肉丸咖喱最好用青瓜沙律佐伴。因我家中當時沒有，只好炒些白菜充當。

When the curry is done, it makes a great meal to serve with cucumber salad. I didn't have any at the time, so I quickly stir-fried some pak choi to go with it. 

一頓美味的肉丸咖哩伴藏紅花飯，要做起來一點也不困難呢！

Such a delicious Kofta curry with saffron rice , not difficult to make at all!