味噌牛油香煎南瓜 | Pan-fried Miso Butter Pumpkin

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味噌牛油香煎南瓜 x 快靚正

2021年 | 有次我跟朋友提起，我對煮食似乎感到力不從心。一方面，疫情使我惰性較大。另一方面，要找到適合我伴侶食用的食譜亦不容易。由於他有食物敏感，所以必須進食含低「FODMAP」*的食物。

這位朋友聽出我的懊惱，就介紹了一樣懶人煮食的好幫手——味噌牛油——用來配搭各式各樣的蔬菜。我想，一試無妨，誰不知這道菜竟成為了我最喜歡的其中一道日常菜式。

我伴侶對此讚不絕口。他經常要為食物費煞心思，但這食譜卻令他耳目一新——簡單得來，快捷又美味。

正因如此，這個食譜也很適合那些日程排得滿滿，但仍想食得好的忙碌一族。這道菜絕對有保證！

*FODMAPs是一組會令某些人腸部症狀加劇的碳水化合物。

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份量： 4

所需時間：45 分鐘

材料：

小型南瓜 1 個（大概1.25kg；去皮、去核、切成1寸方塊）
純素牛油 3 湯匙（42g）
白味噌 3 湯匙（45g）
糖 1 茶匙
芝麻 1 湯匙

步驟：

1. 把南瓜塊放在一個大碗裡。

2. 在煎鍋熱溶牛油。加入味噌和糖，攪拌均勻。

3. 將味噌牛油倒入碗，用鑊鏟攪勻，直至所有南瓜塊都塗上味噌牛油。

4. 用中火燒熱一個大煎鍋，鋪上一層南瓜，煎約5分鐘。把南瓜翻過來，再煎5分鐘。如有必要可分兩批煎。

5. 南瓜上碟，灑上芝麻即成。

食譜來源：https://www.rotinrice.com/pan-fried-miso-butter-pumpkin/

你做過這道菜嗎？在下面留言，分享你的回憶吧！

Pan-fried Miso Butter Pumpkin x Nutritiously Minimalist

2021 | I was chatting with a friend of mine about how I felt uninspired with cooking. Part of it was the inertia from the still-ongoing pandemic. Part of it was also just how difficult it was to find recipes that suited a low-FODMAP* diet - something my partner has had to follow strictly due to his allergies.

Hearing my frustrations, my friend introduced me to one of his lazy foods - miso butter - with all sorts of vegetables. I gave it a try. Little did I know this simple dish would become one of my favourite go-to dinners.

My partner was blown away. For someone who’s always had to give food a lot of time, thought, and planning, this recipe comes as a refreshing change as it’s easy, quick and tasty. 

This also makes it the perfect contender for people who have a busy working or social schedule but still want to eat well. It is very difficult for this dish to go wrong!

*FODMAPs are a group of carbs that aggravate gut symptoms for some people.

Serves: 4

Total cooking time: 45 minutes

Ingredients:

1 small sugar pumpkin (about 1.25kg), peeled, seeded and cut into 1-inch cubes
3 tbsp vegan butter (42g)
3 tbsp shiro miso (45g)
1 tsp sugar
1 tbsp sesame seeds

Steps:

1.  Place pumpkin cubes in a large bowl.

2. Melt butter in a small pan. Blend in miso and sugar until incorporated.

3. Pour miso butter over pumpkin and mix with a spatula. Pumpkin cubes should be well coated with miso butter.

4. Heat a large non-stick fry pan over medium heat. Place a layer of pumpkin in the pan and fry for about 5 minutes. Flip the cubes over and continue to fry for another 5 minutes. Fry in two batches if necessary.

5. Transfer pan fried pumpkin to a dish and sprinkle with toasted sesame seeds. Serve immediately.

Recipe source: https://www.rotinrice.com/pan-fried-miso-butter-pumpkin/

Did you make this dish? Share your memory about it in the comment box below!