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意面瓜船——简单健康的晚餐食谱!

Spaghetti Squash Boats - Easy Meal Prep Healthy Dinner Recipes! - Mind Over Munch

嗯 我很喜欢意大利面
Mmmm, I love spaghetti.
只是它的分量……嗯 太少了
But a serving size is… well, small.
会有谁只吃那点意面呢
Who only eats that much spaghetti?
我们在吃一份意面南瓜时
For almost the same amount of carbs and calories,
不仅能摄入几乎等量的碳水化合物和热量
we could eat an entire spaghetti squash and
还能给身体提供蔬菜的营养
get our veggies in at the same time!
非常合理的饮食 不是吗
Not too shabby, eh?
【音乐】
[Music playing]
嗨 朋友们 欢迎收看本节目 我是艾丽萨
Hey, munchies! Welcome if you are new. I am Alyssia.
今天我们会展示三种意面南瓜的做法
And today we are making spaghetti squash boats three ways.
这是一个很棒的摄入蔬菜的方式
It’s an awesome way to get in those veggies,
准备起来很容易 食物也是老少皆宜 所有人都可以吃
easy to meal-prep and it’s great for anyone
准备好一些备用意面
looking for a pasta substitute.
让我们首先确认:
Let’s get this out of the way:
吃意面或者摄入碳水化合物是完全没问题的
there is nothing wrong with pasta or carbs,
碳水化合物是很好的营养品 不是我们的敌人
carbs are great fuel, they are not the enemy,
所以不要弄错而指责我用这些原料
so don’t accuse me of saying they are.
事实是我们的身体需要这些营养
The fact is we only need so much fuel
事实是 像你从简介中看到的那样
and the truth is, as you saw from the intro,
和意面比 吃意面南瓜的话
you can get far more volume for the same calories and carbs
可以在获得等量热量和碳水化合物的同时 吃更多
when it comes to spaghetti squash versus spaghetti.
如果你想把南瓜意面换成普通的意面 也是可以的噢
If you wanna make these recipes with regular pasta, go right ahead.
好 首先我们从准备做意面南瓜的食材开始
So, first we need to start by learning how to prepare a spaghetti squash.
先把南瓜纵着切成两半
So we’ve gotta start by cutting our squash in half lengthwise.
一定记住要在南瓜上戳两个洞
Now I highly recommend poking holes in your squash
然后把它放微波炉里加热5分钟再去切
and microwaving it for about 5 minutes first before attempting to cut it.
拍第二期《心灵之飨》时
While filming the second episode ever of Mind Over Munch,
我试过切生的意面南瓜
I attempted to cut a raw spaghetti squash
结果把刀折了
and I actually broke my knife.
所以要先把嫩南瓜放微波炉加热 再放凉
So microwave that baby and let it cool to the touch,
然后用刀在南瓜上做记号
and then you gonna wanna use your knife to score the squash
划一条直线
and line up your cut.
我正用着的是一把锯齿状切瓜刀
I’m using a serrated melon knife, but
但是也不是非得用这种刀 随便一把厨师刀都行
any kind of large chef’s knife will work.
像这样把你的南瓜纵着切成两半
Cut your squash in half lengthwise like so
然后用一个大勺子把瓤子和南瓜籽挖出来
and use a large spoon to scrape out the guts and seeds.
趣味知识:你可以把南瓜籽多烤一会
Fun fact: you can absolutely bake those seeds up
就能很好地享用它的美味了
and enjoy just like you would pumpkin seeds.
把烘焙纸垫在烤盘下面
Line a baking sheet with parchment paper
再刷一些橄榄油 撒点儿盐和辣椒粉在南瓜上
and you’re gonna brush on some olive oil and sprinkle on some salt and pepper
再把南瓜翻个面 切口朝下放着
and flip them over, cut-side down.
把它们放到烤箱里
Transfer it to the oven and bake at
把温度调到400华氏摄氏度 烤大约40分钟
400 degrees Fahrenheit for about 40 minutes.
这个时间依据你们烤箱的状况和南瓜的大小灵活变动
The time will vary based on your oven and the size of your squash.
要让南瓜变得
You want it to be tender and soft inside
外焦内嫩才好
but still fairly firm outside.
现在你可以选择把南瓜储存起来 这周晚些时候再吃
Now you can either store the squash for later in the week,
或者继续跟着我做
or move on to your recipes.
所以不论你什么时候准备好要做这个料理了
So whenever you’re ready to make your recipe,
拿叉子把果肉刮出来
use a fork to scrape away the flesh
然后搅拌一下 就可以看到南瓜自然成丝 像面条的形状一样
and reveal that spaghetti texture!
真酷
So cool.
好吧 我们还是现实一点 这尝起来一点也不像意面
Let’s be real, it doesn’t really taste like spaghetti,
这是玩了一个视觉小把戏 不过它同样很美味
but it is a great visual trick and it’s still very tasty.
我们要做的第一个美食就是水牛城鸡肉味意面南瓜船
The first recipe we are making is our Buffalo chicken spaghetti squash boat.
这些是你会用到的原料
Here are the ingredients you will need.
【音乐】
[Music]
这些东西在一个工作日的晚上就能准备好
This is so easy to throw together on a weeknight.
我通常用一些做好了的含蛋白质的食物
I usually have some prepped protein,
我现在用的就是这周早些时候做好的
so I am just using this shredded chicken that I cooked
鸡肉丝
earlier in the week.
在碗里加上一些希腊乳酪
Into a large mixing bowl add Greek yogurt,
水牛城特制鸡翅酱 大蒜粉 盐 和胡椒粉
Buffalo sause, garlic powder and salt and pepper.
把他们搅在一起
Mix to combine.
然后加上一些鸡肉丝 蓝奶酪屑和葱
Then add your shredded chicken, crumble blue cheese and green onion.
再把它们搅拌一下
Again mix to combine.
把蒸熟弄碎的意面南瓜拿出来
Grab your cooked and shredded spaghetti squash halves
放在一个铺了烘焙纸的烤盘上
and place them onto a baking sheet lined with parchment paper.
用勺子像这样把水牛城鸡肉混合料舀到南瓜里
Spoon your Buffalo chicken mixture onto your squash like so
然后搅拌一下
and mix it up!
最后把一些切达干酪屑放进去
Top them off with a little shredded Cheddar cheese
把它放在350华氏摄氏度的烤炉里烤大约20分钟
and bake in an oven preheated to 350 Fahrenheit for about 20 minutes
直到奶酪融化 变成金黄色
until the cheese is nice and melty and golden brown.
要在最后几分钟里把它烤到位
Feel free to broil the last few minutes to really brown it up.
我比较喜欢放点辣椒酱
I like to top mine with a little extra hot sauce
还有自制的蓝奶酪酱到上面
and some of my homemade blue cheese dressing,
这些都在我出的电子书《垃圾食品也可以成为健康食物》里写到过
which can be found in my Un-junk Your Foods eBook.
那么冷了的意面南瓜怎么办呢
What about a cold spaghetti squash?
是 接下来我们就要做地中海风味的意面南瓜船
Yup, next step we’re gonna make my Mediterranean spaghetti squash boat.
这些是我们要用到的原料
Here are ingredients you will need.
【音乐】
[Music]
把一些鹰嘴豆 青椒 红椒
In a large mixing bowl, add chickpeas, green bell pepper, red bell pepper,
红洋葱 大蒜 卡拉马特橄榄 欧芹 盐 柠檬汁
red onion, garlic, Kalamata olives, parsley, salt, lemon juice
还有橄榄油倒在碗里 搅拌
and olive oil. Mix to combine.
同时意面瓜船很适合作为饭菜准备
This boat is also very meal-preppable,
因为我差不多每周都做这道地中海风味沙拉
because I make this Mediterranean salad almost weekly
它可以放很久都不坏
and store it for later.
我还喜欢储备自制蔬菜香蒜酱
I also love to keep my homemade vegan pesto on hand
以备不时之需
for moments like this.
这是一种很棒的传统香蒜酱低脂替代品
It’s a great vegan low-fat substitute
我有它的制作视频
for traditional pesto and I have a video for that,
待会会把链接放在下面
which I will link below.
当然你也可以就用普通的香蒜酱
You could, of course, use a regular pesto,
但是记住香蒜酱不是传统素食
but remember that pesto is not traditionally vegan
而意面瓜船则恰恰相反
and this boat is otherwise completely plant-based
它满足的是一些专门寻求素食的人的要求
for those who are looking for it.
现在 再一次 在你蒸熟弄碎的意面南瓜里
Once again, onto your cooked and shredded spaghetti squash
加上香蒜酱和地中海风味沙拉
add pesto and your Mediterranean salad.
搅拌一下
Mix it up!
这个不需要烤
No need to bake this one!
这份意面沙拉现在非常凉
This spaghetti salad is great cold
也可以吃啦
and it’s ready to eat.
如果你喜欢这些食谱和技巧
If you are enjoying the recipes and tips so far,
别忘了点击一下这个铃铛来订阅这个节目 这样每周的新节目一播出
don’t forget to subscribe and hit that bell so you’re notified of
你就会收到通知啦 点击吧 我会等你哦
new videos each week. Go ahead, I’ll wait.
好 最后一种做法其实是我最喜欢的
Ok, this last one is probably my favorite one of all obviously.
披萨意面瓜船
It is a pizza spaghetti squash boat.
这些是需要用到的原料
Here are the ingredients you will need.
【音乐】
[Music]
在你的南瓜里加上披萨酱和乳花奶酪丝
Onto your spaghetti squash you are gonna add your pasta sauce and shredded Mozzarella cheese.
然后把他们搅拌在一起
And then mix it in.
最后把乳花奶酪和帕玛森乳酪丝
Then we are gonna top it off with some more Mozzarella cheese
放点在上面
as well as some flaked Parmesan cheese.
现在该弄披萨饼的配料了
Now it’s time for our pizza toppings.
今天我们用的配料有:蘑菇 青椒 红皮洋葱 迷你意大利辣香肠和欧芹
Today I’m going with mushrooms, green bell pepper, red onion, mini pepperonis and parsley.
拿到已经预热到350华氏摄氏度的烤箱里
Bake in an oven preheated to 350 degrees Fahrenheit
大约烘烤15分钟
for about 15 minutes.
如果想让奶酪发散出香味 变成金黄色 可以烘烤一下
Broil if needed to get the cheese nice and golden brown.
尽情享用吧!
Serve and enjoy!
所有的食物只要照着食谱做都不难做成
All of these recipes are super easy to throw together,
能吃美味的蔬菜
a tasty way to get in those veggies and
还很经济划算
they are affordable.
所有食物每餐份都在2至4美元间
All of these recipes clocked in between 2 dollars and 4 dollars
我们用经济划算又补充能量的原料来做大份食物
per serving. We use affordable fuel-filled ingredients for hefty servings.
我非常喜欢吃 也希望你们会喜欢
I love it and I hope you do too.
现在要谢谢一直在身边支持这个节目的你们
Now to thank those of you who stuck around,
我脸书主页有一个福利视频
I have a bonus video on my facebook page,
链接是facebook.com/mindovermunch 里面展示了我的西兰花和奶酪意面瓜船
facebook.com/mindovermunch, showing my broccoli mac and cheese spaghetti squash boat.
现在就来看看吧 做出来非常好吃而且也很容易做
Check it out now. It is so delicious and super easy,
我确保意面南瓜上只要放5种原料
just 5 ingredients on top of that spaghetti squash I believe.
你不会失望的!
You will not be disappointed!
让我知道你们最喜欢哪种意面瓜船
Let me know which boat you are most excited to try,
在评论里可以随意分享一下你们喜欢的
and feel free to share any favorite spaghetti squash preparation methods
任何一种意面瓜船的制备方法
in the comments.
我们下周见吧
I’ll see you next week and remember
不过记住 这是一场心灵之飨
it’s all a matter of mind over munch.

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译制信息
视频概述

《心灵之飨》第二期节目,介绍了三种制作意面瓜船的方式,你喜欢哪一种呢?

听录译者

galaxiex

翻译译者

Uproar

审核员

赖皮

视频来源

https://www.youtube.com/watch?v=6yPvjLQilxY

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