鱷梨醬烤牛扒 Roast Rib Eye Beef with Avocado and Breadcrumb

28 Dec

                                          鱷梨烤牛扒  Roast Rib Eye Beef with Avocado and Breadcrumb  

鱷梨醬烤牛扒

牛肉是紅肉,含豐富蛋白質、鐵質及維生素,是一種富含營養的肉類,對成長中的青少年尤為重要,但長者宜注重均衡飲食,紅肉祗宜適量攝取。 無論中外菜系,牛肉都是不可或缺及廣為採用的食材,在肉食店或超市出售的牛肉,分割成很多不同的部份,而不同的菜式則應選擇適合所須之部位,方能達至最佳烹調效果。今次介紹的一款是選取肉眼扒(Rib Eye)、鱷梨 (牛油果)及香草烹調而成的菜式,製成後切件上桌供食。

準備時間: 10 分鐘 

烹調時間: 4-5 分鐘

材料    

肉眼扒 (Rib Eye) 2 塊 約 450g          

海鹽、胡椒碎、油各適量        

日式芥茉醬 (Wasabi )  2 茶匙

香草麵包糠:   

鮮白麵包糠 85g      

蒜蓉 1 茶匙      

牛油 25g    

意大利香芹(切碎) 2湯匙  (Italian flat-leaf parsley)      

鱷梨醬:         

鱷梨 1 個      

蒜蓉 1 茶匙

蛋黃醬 (Mayonnaise) 1.5 湯匙         

海鹽`胡椒粉各適量

做法:

  1. 牛油連同麵包、香草、蒜茸, 用打拌機打碎成麵包糠。(可做多些存放於冰柜方便隨時取用)。
  2. 鱷梨去皮及核後將果肉切成 1.5 cm丁方小粒,洒上少許鹽,以微波爐加熱,蒸約 40-60 秒至轉色,壓成漿狀及加入其他調味,拌勻備用。
  3. 牛扒下鑊煎前,洒下鹽及胡椒碎各適量,再掃上少許油份。
  4. 預熱焗爐 200 度。
  5. 燒鑊至熱,下油少許將牛肉放入,煎至兩面略呈焦黃色。
  6. 將牛扒從煎鑊取出,塗上日式芥茉醬及鱷梨醬,再按壓上香草麵包糠。
  7. 放入預熱之焗爐中間格,焗約 4-5 分鐘或至肉熟度合適而麵包糠面呈金黃色,即可切件供食。

註:

  1. 香草麵包糠須留意不要包含太多水份,以免難以焗至香脆。
  2. 將鱷梨稍為加熱,可防止鱷梨氧化。
  3. 入爐時間須視乎喜愛牛肉之生熟度而定。

Preparation: 10 minutes

Cooking: 4-5 minutes

Ingredients:    

Rib Eye (about 2 x 220g each)

sea salt , pepper, olive oil

2 tsp  wasabi

Parsley breadcrumbs:   

85g  fresh breadcrumbs

1 tsp  finely chopped, garlic

25g  butter

2 Tbsp  chopped,  italian flat-leaf parsley

Avocado puree:         

1  avocado

1 tsp  finely chopped garlic

1.5 Tbsp  Mayonnaise

sea salt, pepper

Method:

  1. To make the parsley breadcrumb, put fresh breadcrumb, butter, parsley, garlic in a processor and whiz until chopped.
  2. Avocado peeled, cored and diced, add pinch of sea salt and pepper, cover with microwave wrap. cook about 40-60 seconds in Microwave until change color, puree and mix with mayonnaise and garlic, then set aside.
  3. Preheat the oven to 200°C.
  4. Season rib eye with salt and pepper,  Heat oil in saucepan add rib eye and cook for 1-2 minutes each side.
  5. Remove from heat, add the wasabi, avocado puree and parsley breadcrumb on top of the rib eye.
  6. Place the rib eye in an oven-proof dish, with parsley breadcrumb side up. Place in preheated oven and bake for 4-5 minutes until breadcrumb turns golden brown for medium rare, or until cooked as desire.

Note:

  1. Parsley should be sufficiently dry before mixing with the breadcrumb.
  2. Avocado Slightly cooked will prevent 0xidation.
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One Response to “鱷梨醬烤牛扒 Roast Rib Eye Beef with Avocado and Breadcrumb”

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