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This is my Super Food take on the classic Caesar salad,
这是一道神奇的食物——凯撒沙拉
so instead of mayonnaise, I'm gonna be using really good quality organic yoghurt.
我用的不是蛋黄酱，而是优质有机酸奶。
I'm gonna get four big tablespoons, we've lost 90% of the saturated fats.
取4大汤匙，只剩下10%的饱和脂肪。
But we wanna still get that lovely Caesar salad vibe,
但我们仍然想要做出凯撒沙拉的感觉，
a teaspoon of worcestershire sauce, half a teaspoon of English mustard.
一茶匙伍斯特沙司，半茶匙英国芥末。
I just want two fillets of quality anchovies there finely sliced,
两片质量上乘的凤尾鱼片，切成片，
so we've gonna go in with a fine grater, these are really really useful for getting off that beautiful zest off the lemon.
我们要用细刨丝器，制作柠檬丝很好用
You want the juice of half a lemon, a tablespoon of good quality white wine vinegar,
取半个柠檬，挤汁，倒入一大汤匙优质白葡萄酒醋，
followed by two tablespoons of cold pressed extra virgin olive oil, then we're gonna go with a classic flavour, which is parmesan,
然后加入两汤匙冷榨特级初榨橄榄油、还有帕尔马干酪，它让整道菜味道更加纯正，
let's just mix this up, let's have a taste, simply utterly delicious, ok and in a funny way,
搅拌一下，尝一尝，非常美味，
if you did a taste test with mayonnaise and quality yoghurt, I'm telling you this is cleaner, more delicious and creamier.
如果你尝过蛋黄酱和优质酸奶，就会发现酸奶口味更正宗、更美味、奶油味更浓。
Next, veggies, slice up a whole romaine lettuce nice and finely,
接下来是蔬菜，把生菜切成细丝，
then I'm adding some chickery, which gives it a subtle bitterness that works really well with the parmesan,
然后放入一些这个，口味微苦，搭配帕尔马干酪吃非常不错，
the humble cauliflower cut it in half.
花椰菜切半。
We'll put it into a mandolin, the best thing to do is use the guard ok, keeps the fingers away just put it through
放入曼陀林，最好拿着防护把手，不要碰到手
such an everyday vegetable made beautiful simply by a piece of equipment,
仅用一件工具就能将普通的蔬菜做的如此好看，
now you want a small red onion sliced up by a mandolin,
现在用曼陀林将小红洋葱切成片，
get stuck into mixing up the salad with that gorgeous dressing.
和沙拉混合，非常精致，
So salad looking great, we've got two breasts of chicken about 120 grams, and then I wanna just pick up a little bit of rosemary.
沙拉看起来很不错，我们有两份鸡胸肉，大约120克，然后加一点迷迭香。
So just use your fist to tenderise it and flatten out the fat part of the breast,
用拳头使它变嫩，将鸡胸肉的脂肪抚平，
it's gonna make it more tender, the anchovy tin has got some seasoning in there, so I'm just gonna go one tablespoon.
肉会更软，凤尾鱼罐头里已经加了一些调味料，所以我只需要一汤匙就行。
We're using skinless chicken breast here, which reduces the fat content by about half compared to the skin being left on
我们这里用的是去皮的鸡胸肉，去皮之后脂肪含量减约至一半，
and we'll need about 4 minutes on each side, and look at that, after all these years of cooking, I still get quite excited.
每边煎4分钟左右，看看，做了这么多年的菜，我依然很激动。
We want croutons cut about a centimeter and a half thick slice of bread into cubes,
把面包块切至约1.5厘米厚，
just move them around, and let them soak up all the natural fat that's cooking out of the chicken,
不断地翻面，好让面包吸收掉鸡肉上的油脂，
doing it in a dry pan like this, you're minimising that fat, you're giving a lot of flavour,
锅里不要放油，这样，油脂会逐渐减少，肉也会更加出味，
the meat's looking great just let it rest,
肉煎的不错，让它休息一下，
it'll be much more juicy that way, and then the croutons keep toasting them until the last minute.
这样，鸡肉会更加多汁，面包块要一直煎，
You want that hot crunch with the cold salad, it works so so well, slice up the juicy chicken about a centimeter thick
嘎嘣脆的面包配上凉拌沙拉，口感超级棒，把多汁的鸡肉切至一厘米厚
and then load up your plate with the dress salad and the hot crispy croutons from the pan
沙拉装盘，将酥脆的面包块从锅里取出
one stroke of parmesan unbelievable so there you go, still delicious but it's half the calories of a regular Caesar salad,
一点的帕玛森干酪，味道至极，但是它的热量只有普通凯撒沙拉的一半!
it's just beautiful and delicious!
恩，非常美味！
