[:hk]香烤南瓜籽【營養小吃】Roasted Pumpkin Seeds [:en]Roasted Pumpkin Seeds [:]
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扔掉南瓜籽？好可惜啊。其實南瓜的種籽與嫩莖葉同樣富含營養。南瓜籽的有益油脂能預防高血脂及膽固醇；營養素鋅有助預防前列腺增生症；還有豐富的蛋白質、Omega 脂肪酸 3、葉酸及維生素E，適合素食人士。南瓜籽適量的加入調味料烘烤，可隨心所欲創造屬於自己的口味，飽滿大粒的去殼吃，嫩籽質感脆而且無渣，可以整粒吃。還可加入沙拉、灑在濃湯上、加在麵糰裡或裝飾或增加質感。下次記著把南瓜籽留起來哦 ~
材料
- 新鮮南瓜籽 Fresh Pumpkin Seeds 40 g
- 青檸檬 Lime 半個
- 孜然粉 Ground Cumin 1 大匙
- 紅椒粉 Paprika 1/2 小匙
- 海鹽 Sea Salt 1/4小匙
做法
1. 用湯匙將南瓜籽刮出，放在網勺上，用流水沖洗，將瓜籽和瓜瓤分開。把南瓜籽放入鹽水 ( 500 ml水＋1 小匙海鹽 ) 小火煮 10 ~ 15 分鐘，會更入味
2. 用廚房紙巾吸乾南瓜籽的水分，放在大碗中，加入調味料拌勻
3. 預熱烤箱至180ºC
4. 青檸檬去核榨汁南瓜籽加入青檸汁、孜然粉、紅椒粉及海鹽，拌勻
5. 在烤盤上鋪上不沾布或烘焙紙，把南瓜籽均勻平鋪，送進烤箱 30 分鐘，期間可取出來試味，並將黏在一起的南瓜籽分開，烘烤時間與南瓜籽大小有關，愈大粒需時愈長
焦奶油口味
奶油切丁，小火煮至溶化，再繼續加熱，過程中不用攪拌，直至底部出現黑色小點，聞到堅果的香氣，即可關火，小心將焦奶油舀出，避免舀出煮焦的黑點，與南瓜籽拌勻，送烤箱烤 40 ~ 50 分鐘
小叮嚀
- 剛烤好的南瓜籽最脆，若久放受潮，回烤10 分鐘把水份烘乾又會很脆的了
- 可選擇不同的香料，口味隨意
- 焦奶油的調味料水分較多，所以烘焙時間較長
- 紅椒粉 ( Paprika )， 也稱「紅辣椒粉」或「乾辣椒粉」，是以甜椒研磨製成的香料，用於增加菜餚的顏色和味道，味道因產地而異，食譜裡所用的紅椒粉香甜沒有辣味
[:en]
Believe it or not, the seeds you discard from your soon-to-be Halloween Pumpkin Lanterns are just a quick roast away from becoming a crunchy, flavoursome snack. They’re perfect for tossing into salads, or sprinkling over soups and savoury bakes for added texture and seasoning.
Ingredients
- 40 g Fresh Pumpkin Seeds
- Half Lime
- 1 tbsp Ground Cumin ( Feel free to experiment with other spices )
- 1/2 tsp Paprika
- 1/4 tsp Sea Salt
Preparation
1. Scrape the seeds from your pumpkin with a wide, flat spoon. Pull away the strings of flesh and rinse the seeds clean. Pumpkin seeds will have better salty favour if you boiled them in salt water ( 500 ml water＋1 tsp salt ) over low heat for 10 ~ 15 mins.
2. Dry pumpkin seeds with kitchen paper.
3. Preheat oven to 180ºC
4. Squeeze lime remove seeds. Mix all the the ingredients in a mixing bowl. Mix together so your seeds are well coated.
5. Spread them evenly over a large baking tray. Bake at 180°C for around 30 minutes, or until seeds are lightly golden brown. The bigger the seeds the longer baking time.
6. Leave to cool before you get your fingers into them. Store in an airtight container.
Brown Butter Flavour
To make brown butter (also called beurre noisette), simply start melting diced butter over medium heat. Use a pan with a light-coloured bottom so you can keep track of the colour. Swirl the pan occasionally to be sure the butter is cooking evenly. As the butter melts, it will begin to foam. The colour will progress from lemony-yellow to golden-tan to, finally, a toasty-brown. Once you smell that nutty aroma, take the pan off the heat and transfer the browned butter into a heat-proof bowl to cool. Coated pumpkin seeds, spread on baking tray and bake for 40 ~ 50 mins.
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