Bitter Gourd Recipe

沖繩苦瓜肉丸卷

Bitter Gourd Tsukune

Berry Waffles

材料: 

沖繩苦瓜 1/5條

鹽 適量

洋蔥 1/2個

豬肉碎 200g

鹽 1束

百里香 適量

孜然粉 適量

肉豆蔻 適量

檸檬草 10條

片栗粉 適量

油 1湯匙



1/5 bitter gourd

Salt (appropriate amount)

1/2 onion

200g ground pork

1 pinch salt

Thyme (appropriate amount)

Cumin powder (appropriate amount)

Nutmeg (appropriate amount)

10 pieces lemongrass

Potato starch (appropriate amount)

1 tablespoon oil

步驟:

  1. 除掉苦瓜種子和瓤再切碎,然後加鹽輕輕搓揉苦瓜約10分鐘。洋蔥切碎備用。

  2. 在碗中加入豬肉碎和鹽,攪拌至肉開始帶有黏性。

  3. 在②的碗中加入百里香、孜然粉、肉豆蔻、已除去水份的苦瓜和洋蔥,繼續攪拌至混合物變得更黏。

  4. 將③的混合物分成10等份,撒上片栗粉後用肉團包着檸檬草。

  5. 在鑊中放油加熱,煎④的兩面至金黃色。



  1. Remove the guts of the bitter gourd and chop into small pieces, rub lightly with salt, and let stand for 10 minutes. Finely chop the onion.

  2. Add ground pork and salt in a bowl and mix well until it becomes sticky.

  3. Remove the water from the bitter gourd beforehand. Add thyme, cumin powder, nutmeg, bitter gourd, and onion to ②, and mix well until it becomes even stickier.

  4. Sprinkle potato starch over the lemongrass. Divide ③ into 10 equal portions and spread it around the lemongrass.

  5. Heat oil in a frying pan, cook ④ on both sides, and place on a plate to serve.


苦瓜是沖繩代表性的蔬菜,含有豐富的維他命C,由於這種維他命C經過加熱也不會損失,所以最適合做為炒菜的材料。苦味成分中的MOMORUDESIN具有健胃和增進食欲之效,普遍認為還可以降低血糖。 沖繩的蔬菜為了能在海風和強烈的紫外線下生存,所以具有強勁的生命力,和日本其他地區的蔬菜相比更具有抗氧化作用。

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