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This is an almighty fast food feast
这是一道全能而快捷的大餐
that saves on a few calories and tastes much better
既控制了较低的热量，还保留了非常棒的口感
Yeah, we're talking chicken, fried chicken
是的，我们就是在说鸡肉，炸鸡
I've developed a lovely little recipe
我研究出了一道有趣的食谱
where we're not frying, we're baking
我们不来炸的，我们来个烤的
but we're still getting gorgeous, juicy chicken melt in your mouth with a crispy outside
一样能吃到华丽多汁、入口即化、外酥里嫩的鸡肉
my oven fried chicken comes with three fab sides
我的烤鸡搭配了三道配菜
a rainbow slaw, sticky veges and charred corn
卷心菜沙拉、软糯的甘薯、还有烤玉米
and it all starts down here with a whole chicken
但首先我们得处理一下这只鸡
first of all we're gonna take off the legs
第一步，把鸡腿卸下来
if you've never jointed a chicken before, give it a go
如果你从来没有宰过鸡，你一定得试试
all you need is a big sharp knife
除了一把锋利的大刀你什么都不需要
and it's super simple and fun to break down
而且宰起来超级简单也超级好玩
season it with salt pepper and a good whack of Cajun spices
撒点儿盐、胡椒粉，再多一点卡真调料粉调味儿
then I'm gonna use cornmeal
再来点儿玉米粉
just a tablespoon and that's gonna give it a nice crispiness on the outside
一勺就够了，一勺就足够在鸡肉外面烤出一层酥脆的皮了
finally some olive oil and two cloves of garlic
最后再来点儿橄榄油，两瓣大蒜
and give it a good old rub
充分抓匀
and even better massage this chicken up
要是给这些鸡肉来个按摩就更好了
and let it marinate overnight for mega flavour
腌一晚上让鸡肉充分入味儿
but even just a few minutes sitting in the marinade will make all the difference
但即便只腌上那么几分钟，味道也会大大的不一样
now let's talk fries
现在我们来谈谈炸的东西
so I've got 4 sweet potatoes here
这儿有4个甘薯
all they need is a little bit of salt pepper, olive oil
只要加点儿盐、胡椒粉和橄榄油就可以了
and I'm using that magic cornmeal again
我又要用神奇的玉米粉了。
so just toss it up
给它上味儿
so we've got sweet potatoes and chicken, nice and quick
现在甘薯、鸡肉都有了，又快又好看
and after a 20 minute blast
烤上20分钟
the chicken's ready for the final bit of TLC
鸡肉已经可以进行最后的护理了
southern fried chicken is all about that crispy coating
南方的炸鸡最关键的就是那层酥脆的表皮
so I don't want to deep fry it
我没有炸太透
so I've got a recipe that I've worked up for you
所以我给你准备了一个食谱
just whiz up some stale bread with some garlic, salt, pepper, some rosemary and just a little bit of olive oil
只需把加了蒜、盐、胡椒粉、迷迭香和一点点橄榄油的陈面包打碎，
look at that, that's nice,
瞧瞧，漂亮吧
kind of fine but at the same time quite rustic as well
还行，有点儿粗
and how do I get the chicken to stick to the bread crumbs?
我该怎么把面包屑沾到鸡腿上呢？
well, I came up with a nice little old fashioned trick, just flour and water
嗯……我想到了一个古老的办法，只要面粉和水就可以了
give each piece of chicken a dunk, a shake
让每个鸡腿都洗个澡，荡一荡
and it's straight into the crumbs
然后直接放到面包屑里
our beautiful chicken goes back into the tray, back into the oven it goes
漂亮的鸡腿再次装盘，到炉子里重新烤
still at 190 degrees centigrade for another 40 minutes until golden and crispy
还是190℃，再烤40分钟，直烤到金黄酥脆。
now you can't have fried chicken without a little side of slaw
吃烤鸡必须得搭配点卷心菜沙拉
so we're talking about stuff like white cabbage
我们要用的是包菜
you could use a red cabbage if you want
喜欢的话你也可以用紫甘蓝
An onion, white or red, same price
洋葱，白的红的一个价
an apple or a pear, right
一个苹果，梨也行好吧
a carrot, just shred it
一个胡萝卜，把它们都打碎
now for the dressing, I'm swapping mayo for natural yoghurt instead
调料的话，我要把蛋黄酱换乘天然的酸奶
yes we're gonna hit it up with seasoning salt and pepper
是的，我们要放点儿盐和胡椒，给它提点儿味
a good teaspoon heaped of English mustard
一大勺芥末酱
and then vinegar, apple vinegar, white wine vinegar
然后是醋，苹果醋或是白葡萄酒醋都可以
one or two tablespoons in there and just a little drizzle of olive oil
放一到两勺，再来几滴橄榄油
and we simply just mix it up
简单地搅拌一下即可
and that is a really beautiful, low fat, delicious way to make a slaw
一道漂亮、低脂、美味的沙拉就做成了
ok to go with this we're gonna do some beautiful sweetcorn
好了，为了搭配这道菜，我们还要来几个漂亮的甜玉米
just whack it into a screaming hot griddle
只要把它放在一个加热好了的锅里，
keep turning and in about 15 minutes it'll be lovely and charred
不停地翻，大约15分钟就烤好了
delicious crispy quality chicken, morish weges and those brilliant sides
美味酥脆而上乘的鸡腿，吃了还想吃的甘薯，还有耀眼的沙拉
you're gonna love it!
你一定会喜欢这道菜的！
