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 Chinese Version: Wendy  English Version: Lulu  Photos: Ivy

   释去了厚重的大衣，跟随自然的脚步感受苏醒后的大地越发显得繁茂。蠢蠢欲动的您有没有想投入大自然的怀抱，尽情的享受一下自然给与我们的恩赐。这一期的主题就是人们最熟悉的米饭，上海富豪东亚酒店行政主厨萨莎先生带您享受纯正的自然美味，我们特选了一道菜推荐——野米饭配臧红花和鲜贝，嫩滑的鲜贝搭配原汁原味的野米饭在这个春天给您带来自然的芳香。

地点：古北家乐福

     萨莎先生来自西餐圣地法国里昂，法国料理十分重视食材的取用，“次等的食才，做不出好菜”是法国料理的至理名言，所以在超市选材的时候萨莎先生十分的仔细。顾名思义这道菜的主料当然是野米饭，但它绝对不是我们一般家里用的传统米饭，野米饭含丰富的蛋白质、纤维素、矿物质等，营养价值极高，但卡路里只有糙米的一半。正在减肥的美眉或者特别注重饮食健康的人是不是动心了呢？

地点：上海富豪东亚酒店

   上海富豪东亚酒店邻近徐家汇购物中心，坐落在上海体育场内，独一无二的地理位置，可以完全不受天气的影响尽赏八万人体育场内的现场足球赛事、音乐盛典及其它活动。酒店内部设计宁静而惬意，每一个角落都渗透着舒适明朗的气息。在这样的环境下烹饪，萨莎先生和Heidi都很乐在其中。

野米饭配臧红花和鲜贝的原料：

   野米100克、小洋葱粒50克、鸡汤1升、橄榄油2汤匙、盐和白胡椒粉、鲜贝3只、黄油50克、白葡萄酒50克、一小碟臧红花、奶油50克、蕃茄1只、小葱少许。

野米饭配臧红花和鲜贝的制作方法:

用烧5分热平底锅放橄榄油，放入小洋葱、野米、炒三分钟左右，加入鸡汤、盐、白胡椒粉烧大约45分钟。然后用另外一只锅加入黄油煎鲜贝，快速上色，放入白葡萄酒后取出鲜贝加入藏红花、鸡汤、奶油、加味烧开，浓缩汤汁。这时煮好的饭装盘，放上鲜贝，淋上汤汁，放点蕃茄丁，葱花做装饰即可。

   米饭单纯的香气，掺杂着各式食材的诱人味道，配合鲜艳的色泽一道美轮美奂的野米饭配臧红花和鲜贝尽显人们眼前。

The earth has awakened. Spring blossoms and the lush greenery beckon you to get rid of your thick overcoat and throw yourself into the embrace of Mother Nature, to enjoy what nature has to offer. The focus of this show, rice, is familiar to all. We hope you can find nature’s taste in the Wild Rice Pilaf, Saffron and Sea Scallops presented by guest chef Mr. Sacha Hernaus, Executive Chef with Regal Shanghai East Asia Hotel.

 Venue: Carrefour, Gubei

French cuisine places heavy emphasis on ingredients, as “second-class ingredients cannot make first-class dishes”. That’s why Sacha—coming from Lyon, France, a city known for delicious food—is so careful in selecting the main material, wild rice, and other side ingredients. Ordinary rice we eat at home is no comparison to wild rice, which contains abundant proteins, dietary fiber and mineral substances. Since the quantity of heat wild rice produces is half of the amount produced by brown rice, girls on diet or those who pay attention to healthy food must be interested in it.

 Venue: Regal Shanghai East Asia Hotel

Housed in the Shanghai Stadium, Regal Shanghai East Asia Hotel is not far from Xujiahui shopping area. The strategic location allows guests to stay in the hotel and enjoy the football matches, concerts and other events hosted by the Stadium without worrying about the weather conditions. Its ambiance is quiet and inviting. An air of comfort and liveliness pervades the hotel, making both Heidi and Sacha feel quite at ease while doing their jobs.

 Ingredients:

wild rice 100gr, chopped shallots 50gr, Chicken bouillon 1 lit., olive oil 2 tablespoon, Salt and pepper, scallops 3 sea, Butter 50gr, white wine 50gr, Saffron A dash, Cream 50gr, tomato dice 1, spring onion1.

 Cooking Procegures:

In a sautéed pan, put the olive oil to heat in medium low fire, add the chopped challots, and the rice, stirred for about 3minutes, and then add the chicken bouillon, salt and pepper. Cooked in low heat for about 45mn. Set a side. In a mean time, pan fried the sea scallops with the butter, salt and pepper quickly, pour the white wine, add the saffron, reduce a little, add the cream, reduce again until thicken. Set the rice on a center plate, place the scallops on a side, pour the sauce in each scallops, garnish with the tomato diced and the spring onion.

 The simple aroma of wild rice is mixed with the inviting smells of side ingredients, combining with the brilliant color scheme to make your mouth watery. Wild Rice Pilaf, Saffron and Sea Scallops is ready to serve.

  Heidi的评论：

     从3月24日到3月28日这一周在上海外语频道播出《洋厨房》上海富豪东亚酒店的米饭特辑，酒店的行政主厨萨莎先生给大家带来了五种米的不同制作方法,分别是意大利米饭配芦笋和香菇、野米饭配臧红花和鲜贝、混合米饭炒蔬菜、椰味米饭配花生酱和西班牙饭。米是世界上最重要也是最受欢迎的谷物之一。除了basic jasmine、白饭和糙米外，还有8000多个品种。

 米饭的烹饪是很简单的，运用得也很广泛。自从这星期和厨师烧了米饭，我发现除了把米放到电饭堡里，原来米饭还有那么多的烹饪方法。我真的很喜欢在平底锅里加点油、加洋葱和大蒜，再放米饭的烹饪方式。然后加入鸡汤来代替水，就好象尝到坚果的味道，真的很美妙。

但是除了不同的米饭烹饪，我很想说一下它们的品种和营养价值。当我们在煮饭时，大多数人用的是普通的白米。我强烈建议大家开始尝试下其他品种的未加工的米，比如糙米和野生米。

 很多人没有意识到，吃白米会令他们遗失许多米所能够供应的营养。白米主要是去了表皮的精制米、精白米。这样加工后，有些营养会遗失90%。糙米对身体很有利，就算它的表皮被去除了，还是不属于精制米，所以仍然保留了许多的营养价值。而没有去皮的野生米或者其它的米更好，它们的营养价值和许多蔬菜水果差不多，或者只差它们一点点。要是去了皮，你就会遗失很多营养。

 白米比其它未加工的米的糖份要高，也就是说吃多了血糖会升高。如果食物里有很多糖份的东西，就可能会导致糖尿病和心脏病。研究发现，由于不去壳米富含和蔬菜水果差不多的营养价值，如果长期单单食用精制米就会流失很多的营养而且会导致患上某些疾病，或者引起肥胖。

 巧妙又健康地饮食，并且在食物中加入更多未加工的米，您的身体就会更健康。

Heidi’s Comments.

 From March 24 and 28, You Are The Chef (ICS) features Regal Shanghai East Asia Hotel and its executive chef Sacha Hernaus who is going to show you five difference rice delights. They are: Asparagus and Shitake Mushroom Risotto; Wild Rice Pilaf, Saffron Sea Scallops; Whole Wheat Rice, Sauteed Vegetables; Coco Rice with Peanut Sauce and Spanish Style Rice. Rice is one of the most important and popular grains in the world. Besides the basic jasmine, plain white rice and brown rice there are over 8000 other varieties.

 Cooking and using rice is simple and extremely versatile.  From cooking with the Chef this week I see that there really are so many different ways to cook rice besides putting it into a rice cooker.  I really love the idea of pan frying some oil, onion and garlic, and then adding the rice. This really brings out the nutty flavor of it and by adding chicken stock instead of water, it is just sumptuous.

 But more than the different ways of cooking and using rice, I really want to talk about the varieties and their health benefits. When cooking, most people use ordinary white rice. I would urge you to start to experiment with the vast varieties available especially wholegrain rice, like brown and wild rice.

 What most people don’t realize is by eating white rice they are missing out on so many of the health benefits that rice can provide. White rice is basically refined and polished rice that has had its husk taken off. In going through this process it can loose up to 90% of some of the nutrients.  Brown rice is much better for you, and although the husk has been taken off, it has not gone through further refinement and so maintains many of its nutrients. Better still is wild rice or any rice that still has its husk (the outside layer) because, like many vegetables and fruits, most of the nutrients are in the skin or just below. By removing it you have lost your nutrients.

 White rice has a higher Glycaemic Index (GI) than its wholegrain counterparts. This means that consuming it causes a sharp rise in blood sugars. A diet full of high GI foods has been linked to the development of diabetes and heart disease. Studies have also found that people who eat large amounts of refined cereals such as rice do so at the expense of more nutritious foods like fruits and vegetables. This increases the risk of certain diseases and is said to be linked to problems with over-weight.

 Eat healthy and smart, and start to incorporate more wholegrain rice into your diet, your body will thank you for it.