免炸甜菜根脆片【低卡零食】Baked Beet Chips

[:hk]

甜菜根原產於歐洲，又名「菾菜」或「紅菜頭」，是甘蔗以外的砂糖原材料，能降血壓，預防心臟病、中風、腸癌，減緩老年痴呆症。甜菜根糖度高，熱量卻很低，薄切沾黑醋和蜂蜜，烤成脆片，即成低卡、天然、健康的零食！更重要的是，烤脆的甜菜根片一點土味也沒有，代替洋芋片 ( 薯片 )，大口吃也不會有罪惡感，建議多做一點，否則別後悔不夠吃啊！

材料

• 甜菜根 / 紅菜頭 Beet Root  2 個 （每個約 250 g）
• 義大利黑醋 Balsamic Vinegar     1 小匙
• 蜂蜜 Honey                                   1 大匙
• 岩鹽 Himalayan Salt                        適量
• 油 Oil                                                  適量

做法

1. 甜菜根去葉莖，在流水下，用刷子將表面的泥土刷洗 乾淨。 去皮，用切片器切成厚薄一致的薄圓片

2. 把甜菜根放入大碗中，加入少許鹽讓甜菜根片出水 15 ~ 20 分鐘，把甜菜根片的水份倒去

3. 混合義大利黑醋與蜂蜜，均勻沾上在薄片上，再掃上一層薄油，將薄片鋪在已放不沾布的烤盤上，密鋪平面，不要重疊

4. 預熱烤箱 160ºC，將甜菜根薄片送進烤箱，以 150ºC 烤 5 分鐘，油脂發出劈劈的聲音，薄片開始收縮，表面變乾，降溫至100ºC ~ 110ºC，再烤20 ~ 25分鐘。用手捏感覺薄片變硬，便可從烤箱取出，放在架上待涼，涼透的薄片很脆，如未即食，須立即放入密封容器內保存，以防受潮變軟

小叮嚀

• 若非刀功了得，建議用切片器，否則厚薄不一致很難控制烤焗時間。每個烤箱環境和溫度有差異，必須顧爐，即時調整溫度和時間
• 甜菜根色素對光和熱特別敏感，為免薄片變色，可在薄片的烤盤上多放置一個烤盤或鋁箔紙，阻隔發熱線的光和熱，可保留紅色。若脆片受潮變軟，可放入烤箱以90ºC回烤5 ~ 10分鐘
• 小顆的甜菜根較嫩，選擇堅實帶葉子的比較新鮮也耐放，帶葉的甜菜根可以在室溫擺放3 ~ 4天，放入冰箱可以儲存約1週

[:en]

30-minutes baked beet chips infused with balsamic vinegar and honey. Salty, crispy, simple and perfect for snacking on the go. They are light and healthy, with a fresh garden flavor and fabulously crunchy texture.

Ingredients

• 2 Beet Root  ( 250 g Each )
• 1 tsp Balsamic Vinegar
• 1 tbsp Honey
• Punch of  Himalayan Salt
• Oil

Preparation

1. Remove leaves and rinse under running water. Scrub the beets well with a veggie brush and cut off the tops. Use a mandolin slicer to slice the beets paper-thin. When the beet slices are this thin, there is no need to peel them first. Hold the root end while dragging the beets across the mandolin and watch your finger tips closely.

2. Place the beet slices in a large bowl and add some salt over the top. Toss well. Let the beets sit in the salt until they release there natural juices, about 15-20 minutes, then drain off the liquid. This is what allows them to retain a better shape and colour.

3. Add balsamic vinegar and honey, toss the beets again. Lay the slices out in a single layer on the prepared baking sheets. Brush oil onto the slices.

4. Preheat oven to160ºC. Bake for 150ºC for 5 minutes, lower the oven to 100ºC ~ 110ºC and bake for 20 ~ 25 minutes until crisp, but not brown. Remove the beet chips from the oven and cool completely before storing in an air-tight container.

[:]