中餐速成（2008）

almost like scramble it.
我这里有一些泰国香米
- Now, I've got here some jasmine rice. - Yep.
我用的米叫做泰国香米
I'm using a variety of rice called Jasmine,
我喜欢它的坚果香味
because I like the nutty flavour,
但只要是长粒米饭都能用
but any long-grain cooked rice will do.
然后我们把它们搅拌均匀
Then we just give that a good mix,
现在把番茄都放进去
and now with the tomatoes, all in.
然后把葱放进去
In with some spring onions at this stage.
又是好看的颜色
Nice colour again.
对 非常漂亮
Yeah,lovely colour.
而且也非常健康
And all very healthy.
现在我要放一点儿生抽进去
And in now I think with a little bit of light soy sauce.
请把那瓶烤芝麻油递给我
If you pass me the toasted sesame oil,
这是我做炒饭的秘诀
this is my secret of cooking a good fried rice.
我喜欢秘诀
Ah,I like secrets.
它有很棒的香味 会让整道菜香气扑鼻
Gives it great fragrance and aroma, just lifts the whole dish.
然后再加一点儿白胡椒粉
Maybe a little bit of ground white pepper as well.
在上菜前你还有些活儿要干
A little bit of work for you before we serve up.
我想让你帮我做些美味的沙拉
I want you to make me a delicious salad.
我们有一些红椒 黄椒
We've got a selection of red pepper, yellow peppers,
甜豌豆 胡萝卜和葱都有
sugar snaps, carrots, spring onions, all in,
还有一些切好的菠萝
and some chopped up pineapple.
太好了
Perfect.
先放一些切好的青菜
And to start with, some chopped pak choi.
就好像是每天要吃七种蔬果
This is like a seven a day.
别再说每天要吃五种蔬果
Forget five a day.
我正要说呢
I was going to say!
这样一天就把一周的营养吃全了
This is my week all in one day.
你会变得非常健康而且非常强壮
You want to be super healthy and super strong.
我的教练会爱死你的
My coach will love you.
为了完成沙拉 我要加些沙拉酱
Now to finish the salad, I've got here some dressing.
倒一些菠萝汁
So in here there's some pineapple juice,
一些青柠汁 增加酸甜的味道
some lime juice, flavours of the sweet and sour.
很好
Lovely.
再加点酱油和油 好好搅拌一下
And some soy and some oil,and just give that a good mix.
我要盛一点炒饭出来
I'm going to serve up a bit of the rice.
加上点儿美味的酱汁
Some of this delicious sauce.
要知道 英国的体育发展就靠你了
You know, the success of British sport rests on your shoulders now.
别有压力
No pressure.
我现在紧张了
I'm nervous now.
真的吗
Are you?
有信心吗
Confident?
我很有信心
I am confident.
我认为味道说明一切
I think the taste will deliver.
在健康方面肯定没问题
The health aspect for sure.
我得说这是我吃过的最好吃的蛋炒饭
That's the best egg fried rice I've ever tasted, I have to say.
还有肉里所含的优质蛋白质
All this fabulous protein in the pork.
这道菜什么都有了
It's got everything.
这里有很多纤维 同时也有蛋白质
We do have a lot of carbs so it's nice it's got...
这样太好了
the protein, too.
营养均衡
Balanced.
你能尝出酱汁的味道吗
Can you taste the coating?
味道非常好
That is amazing.
我完全不需要再买♥♥外卖♥♥中餐了
Absolutely no need for takeaways, may I say.
这很美味
That is delicious.
我想尝尝这个
I want to try the sauce with this.
这只稍稍带了点酱汁
It's just lightly dressed.
再尝一点儿菠萝
Hopefull And try a bit of the pineapple as well,
这样就能同时尝到甜味和咸味了
so there's a sort of sweet and savoury element going in there.
这样吃太健康了
This is super healthy.
并且深得人心
And wins hands down.
我得承认
I have to say.
这味道太好了
The taste is amazing.
你之前还持怀疑态度吗
Were you sceptical, though?
我本就期待你能战胜外卖♥♥中餐
I was hoping you could beat a takeaway
因为外卖♥♥中餐看起来总让人没什么胃口
because a takeaway never looks overly appetising.
那我能拿金牌银牌还是铜牌
So do I win gold silver or medal?
当然是最高领奖台了
Oh, absolutely top step of the podium.
你正听着国歌♥看着国旗冉冉升起
You're listening to your national anthem and watching the flag go up.
凯瑟琳要回到训练基地
Katherine's going back to the training lake
去展示她学到的烹饪技巧了
to try out her new culinary skills.
稍后我会去看看她的队友
I'll catch up with her later to see
对我的咕噜肉菜谱评价如何
what her team-mates make of my sweet and sour pork recipe.
下一次当你走在回家的路上
Next time you are on your way home
想要买♥♥一份外卖♥♥中餐的时候
and you want to pick yourself up a Chinese takeaway,
为什么不买♥♥一些新鲜的材料自己回去做呢
why don't you pick up some fresh ingredients to cook with instead?
那样更方便健康 也更新鲜可口
I mean, it's going to be healthier, lighter, tastier, fresher, too.
而且那跟点餐外带一样快
And it's just as quick as ordering from the takeaway.
为了证实这个观点
Now to prove this point,
我要为你做一道国民最爱的菜
I want to cook you one of the nation's favourites Chinese takeaway dishes,
但是我的改良版 蚝油牛肉
my version, though - of beef in oyster sauce.
在我烹调的同时 我会告诉你五种
While I'm cooking I'll tell you about five special ingredients
大多数中国菜里都会用到的特殊调料
that are used in most dishes,
你应该把它们常备在橱柜里
that I think you should keep in your store cupboard
以便制♥造♥出正宗的中国味道
ready to create authentic Chinese flavours.
为了做蚝油牛肉我需要
For my beef in oyster sauce I need...
一块上好的牛柳或者西冷牛排
Good piece of beef fillet or sirloin steak.
我只需要把肥肉都切掉
And I just want to get the fat off.
为了让肉变得更鲜嫩 你可以这样做
And then, just to help tenderise the meat, this is all you do.
你可以用中国的菜刀
You could use a Chinese cleaver,
也可以用擀面杖
or you could use a rolling pin.
然后我只需要把牛肉切成
And then all I need is to slice the beef
比较薄的容易下嘴的肉片
into nice sort of thin, bite-sized pieces.
放进碗里然后加入生抽调味
Into a bowl and season with light soy sauce.
生抽是我的第一种厨房♥必备调料
Light soy sauce is my first store cupboard ingredient
做中餐时我们把它当盐来用
and in Chinese cooking we use it like you do salt.
老抽是用来给菜品上色的
Dark soy sauce is really used for colour.
所以我只需要放一茶匙
So I just need a teaspoon of this.
如果你很关注你的钠摄入量
Now if you're watching your sodium intake,
你可以找到许多种低钠的酱油
there's a variety of low-sodium light soy sauce that you can find.
现在我要往里面加入一汤匙半
Now I'm going to add about a tablespoon and a half
上好的耗油
of a good oyster sauce.
通常来说 蚝油是由煮沸的蚝制成的
Traditionally, oyster sauce is made from boiling oysters,
得到的是浓重而醇厚的精华
so it's really concentrated and it's evaporated and really thick,
然后再与酱油和一些香料一起烹调而成
and then it's cooked down with a bit of soy sauce and some spices.
如果你想买♥♥上好的蚝油
And if you can get a good quality oyster sauce,
尝试寻找没有增味剂或者味精的种类
try and find out without any flavour enhancers or MSG
我带来的是植物蚝油
Now I've got here a vegetarian oyster sauce
它是用蘑菇做成的
and this one is made from mushrooms.
很多外卖♥♥中餐将蚝油当做烹饪用油
A lot of Chinese takeaways would use oyster sauce like a cook-in sauce,
但它味道太浓重了
but it's too much, it's too heavy.
我更愿意把它当做调味品
I prefer to use it like a condiment
所以任何菜都只需要一两汤匙就够了
so about a tablespoon or two is enough in any dish.
然后加一些盐 黑胡椒粉和糖
Then add a pinch each of salt, ground black pepper and sugar.
我用的是细白砂糖
I'm using caster sugar,
然后把肉腌制一会儿
and leave that to marinade
这时你可以去准备跟牛肉搭配的菠菜
while you prepare some spinach to serve the beef on.
在锅里倒入一到两汤匙花生油
In with about a tablespoon, for two of groundnut oil.
这是我的第二种厨房♥必备调料
And this is my second store cupboard ingredient.
做中餐时我喜欢用无味的油
Now, for Chinese cooking I love to use a flavourless oil,
以此为基础可以制♥造♥出不同层次的味道
a neutral base, if you like, to create all the different layers of flavours.
橄榄油的味道过于浓烈
Olive oil is just too strong.
当油开始冒烟时 加入切好的蒜和辣椒
When the oil's smoking, add some chopped garlic and chilli.
蒜 姜和辣椒是中餐烹调的三味一体
Garlic, ginger, chillies - the holy trinity of Chinese cooking.
现在 为了防止蒜和辣椒烧焦
Now, to stop the garlic and chilli from burning,
只需要颠两下锅就行了
just give that a good toss,
然后加入一些洗过的菠菜叶
and then in with some washed spinach leaves.
现在我们只需要稍微翻炒一下
And all we want to do is just cook this for just a few seconds,
让菠菜叶变得软嫩
just to slightly wilt down the spinach.
把锅里的东西搅拌均匀
And give that a good mix.
然后就可以装盘了