Joyee Cooks: Persian Braised Lamb Shanks

Ingredients

For the Lamb Shanks

• 4.5 lbs lamb shanks

• 12 garlic cloves (2 per shank)

• 4 medium onions, sliced

• 2–3 tablespoons vegetable oil or ghee

• 1 teaspoon ground nutmeg

• 1 teaspoon ground ginger

• 1/2 teaspoon ground cardamom

• 1 teaspoon ground black pepper

• Salt to taste

• 1/8 cup saffron water (1/2 teaspoon saffron threads steeped in 2 tbsps hot water)

For the Carrots

• 2 cups baby carrots

• 1 tablespoon fresh lime juice

• 1 tablespoon sugar

• 2 tablespoons saffron water

Instructions

1. Prepare the Lamb Shanks:

   • Rinse the lamb shanks and pat dry.

   • Using a small knife, make 2–3 small incisions in each shank and stuff each with a garlic clove. Set aside.

2. Sear the Shanks:

   • Heat the oil or ghee in a large, heavy-bottomed pot over medium-high heat.

   • Sear the lamb shanks on all sides until golden brown. Remove and set aside.

3. Prepare the Aromatics:

   • In the another pot, layered half of the sliced onions at the bottom then place lamb shanks on top.

   • Pour in water and 1/4 cup saffron water.

   • Then cover lamb shanks with the rest of sliced onions and a few garlic cloves

   • Bring to a gentle boil, then reduce the heat to low.

   • Mix ground ginger, ground nutmeg, cardamom, and black pepper with 3 tablespoons water. Drizzle over lamb shanks and sliced onions.

4. Braise the Lamb Shanks:

   • Cover and simmer for 3 - 5 hours, turning the shanks occasionally, until they are tender and the sauce is slightly thickened.

5. Cook the Carrots:

   • In a separate saucepan, combine baby carrots, lime juice, sugar, and saffron water. Add enough water to cover the carrots.

   • Bring to a boil, then reduce heat and simmer until the carrots are tender and infused with the saffron-lime flavor. Drain and set aside.

6. Assemble and Serve:

   • Once the lamb shanks are cooked, add salt to taste.

   • Then arrange them on a serving platter. Spoon some of the sauce over the shanks.

   • Place the saffron-infused baby carrots on the side as a garnish.

7. Optional Serving Suggestion:

   • Pair the lamb shanks with fragrant dill rice (sabzi polo) or plain basmati rice for a complete Persian feast.

   • 
     

Enjoy the rich, aromatic flavors of this traditional Persian dish!

材料

羊腿

• 4.5磅羊腿

• 12瓣大蒜（每隻羊腿2瓣）

• 4個中等大小的洋蔥，切片

• 2-3湯匙植物油或酥油

• 1茶匙磨碎的肉荳蔻

• 1茶匙磨碎的薑粉

• 1/2茶匙磨碎的荳蔻粉

• 1茶匙黑胡椒粉

• 適量鹽

• 1/8杯番紅花水（將1/2茶匙番紅花線泡在2湯匙熱水中）

紅蘿蔔

• 2杯迷你胡蘿蔔

• 1大匙新鮮酸橙汁

• 1大匙糖

• 2湯匙番紅花水

  
  

做法

準備羊腿

1. 清洗羊腿並用紙巾擦乾。

2. 用小刀在每隻羊腿上切2-3個小口，然後塞入大蒜瓣。放置備用。

   
   

煎羊腿

1. 把植物油或黄油倒入深煎鍋裡，用中高火加熱。

2. 把羊腿四面煎至金黃色。取出備用。

   
   

準備調味料

1. 在另一個鍋里，先在底部鋪上一半切片洋蔥，然後將羊腿放在上面。

2. 羊腿表面灑上番紅花水。

3. 在羊腿上蓋上剩餘的切片洋蔥和幾瓣大蒜。

4. 把鍋加熱至微沸，然後調至小火。

5. 將磨碎的薑粉、肉荳蔻、荳蔻粉和黑胡椒粉與3湯匙水混合，均勻淋在羊腿和洋蔥上。

   
   

燉煮羊腿

1. 蓋上鍋蓋，小火燉煮3至5小時。期間偶爾翻轉羊腿，直到羊腿變得嫩滑，醬汁略微濃稠。

   
   

煮紅蘿蔔

1. 在另一個小鍋中，把小胡蘿蔔、青柠汁、糖和番紅花水混合。加入足量的水以覆蓋胡蘿蔔。

2. 燒開後調小火，煮至胡蘿蔔變軟並吸收了番紅花和青柠的風味。瀝乾備用。

   
   

裝盤並上菜

1. 羊腿燉熟後，依口味加入適量鹽。

2. 將羊腿擺放在盤子上，並淋上一些醬汁。

3. 把胡蘿蔔擺放在旁邊作為裝飾。

   
   

可選搭配

1. 可將羊腿搭配香草蒔蘿米飯（ Sabzi Polo ）或普通的巴斯馬蒂米飯，一起享用，組成一份完整的波斯盛宴。

   
   

享受這道波斯美食和傳統風味吧！

Joyee Cooks: Healthy High Protein Fudgy Brownies （附中文食谱）

*中文食谱往下滑

Healthy High Protein Flourless Brownies Recipe

Indulge in these healthy, sugar-free, flour-free, and low-calorie red bean brownies. They are guilt-free treat, delicious and nutritious. These brownies are packed with protein and fiber from the red beans, and provide a sustained energy boost without the crash associated with traditional sugary desserts. Perfect for those watching their sugar intake or following a gluten-free diet, these brownies are a smart choice for anyone looking to satisfy their sweet tooth while maintaining a balanced and healthy lifestyle. Enjoy a rich, fudgy texture and a burst of chocolatey goodness without compromising on your health goals.

Ingredients:

• 3 cups home cooked red  beans or canned black beans *

• 1 cup oat flour

• 1/4 cup cocoa powder

• 1/4 cup Maple Syrup

• 1/4 Cup buttermilk

• 1/4 cup coconut oil

• 1 tablespoon vanilla extract

• 1 teaspoon baking powder

• 1/4 teaspoon salt

• 1/2 cup dark chocolate chips (adjust amount to your liking)

Making the Brownies:

1. Preheat your oven to 350°F (175°C).

2. Grease an 8x8-inch baking pan or line it with parchment paper.

3. In a food processor or blender, excluding the chocolate chips, combine the cooked red beans (or canned black beans) and all other ingredients together.  

4. Blend until completely smooth and creamy. Scrape down the sides as needed to ensure everything is well mixed.

5. Fold in the dark chocolate chips with a spatula.

6. Pour the batter into the prepared baking pan and spread it evenly.

7. Bake in the preheated oven for 15 – 18 minutes, or until the top is set and passes the toothpick test **

8. Let cool and cut into squares.

9. Serve and enjoy!

* Instructions for cooking the red beans:

1.       Soak the red beans in water overnight or for at least 8 hours. This will remove the bitterness from the red beans.

2.       Drain, rinse and wash the soaked red beans. Then place them in the pressure cooker.

3.       Add enough water to cover the beans and lock the lid and set the pressure cooker to high pressure or bean function, cook for 15 minutes

4.       When it’s done, set to quick release.

5.       Drain the beans and let them cool.

**  Insert a toothpick into the center and it should come out with some sticky goo along with few moist crumbs. Undercooking it slightly is the key to fudgy brownies. Don’t worry! When it cools down, It will solidify and become the gooey and fudgy brownies.  

Toothpick test in the center 牙签测试 （中间）:

Toothpick test around the edge 牙签测试 （旁边）:

健康高蛋白无面粉布朗尼食谱

这款健康、无糖、无面粉和低热量的红豆布朗尼，除了好吃还提供丰富营养。富含纤维和丰富的蛋白质。用了天然糖和少量的油。嘴馋或想控制糖分摄入的朋友们，这个健康版的布朗尼简直是完美的甜点选择。可以满足甜食的欲望亦不带有任何罪恶感。 

材料：

• 3杯自煮红豆或罐装黑豆*

• 1杯燕麦面粉

• 1/4杯可可粉

• 1/4杯枫糖浆

• 1/4杯酪乳

• 1/4杯椰子油

• 1汤匙香草精

• 1茶匙泡打粉

• 1/4茶匙盐

• 1/2杯黑巧克力豆（根据个人口味调整）

制作布朗尼：

1. 将烤箱预热至350°F（175°C）。

2. 涂抹一个8x8英寸的烤盘或铺上烘培纸。

3. 除了巧克力豆外，把·煮好的红豆（或罐装黑豆）和其他的材料加入食物处理器或搅拌机里。

4. 搅拌至完全顺滑细腻。

5. 加入黑巧克力豆，用刮刀搅拌搅拌。

6. 将面糊倒入准备好的烤盘中，均匀铺开。

7. 用刮刀拌入再撒上巧克力豆在蛋糕的表面

8. 在预热烤箱中烘烤15-18分钟，或直到顶部凝固并通过牙签测验**。

9. 待凉后切成方块。

10. 享用！

* 煮红豆步骤：

浸泡红豆过夜或至少8小时。这样可以去除红豆的苦味。

沥干，冲洗浸泡过的红豆。然后把豆子放入压力锅中。

加足够的水覆盖豆子。锁紧盖子。设置高压或豆类功能、 煮15分钟

煮熟后，手动排气。

沥干豆子并待凉。

** 牙签插入中心，应带有一些面糊和少量湿润的碎屑。面团欠点火候是制作软心布朗尼的关键。放心好叻！冷却后它会凝固变得绵密丝绒的质感。

牙签测试 （中间）:

牙签测试 （旁边）:

Joyee Cooks: Healthy Fish Congee Made With Oatmeal | 健康燕麦鱼粥

It's the perfect way to make the most out of your leftover fish while creating a delicious and hearty meal.

Ingredients:

·         2 cups water

·         1 /2 cup oatmeal (adjust as necessary)

·         Leftover steamed fish, flaked into small pieces

·         1 slice of ginger, thinly sliced (optional)

·         Salt and white pepper to taste

·         Optional toppings: sliced green onions, chopped cilantro, soy sauce, sesame oil

Instructions:

1.       In a pot over medium heat, add water and oatmeal to a pot. Cover with a lid and bring it to a boil

2.       Reduce the heat to low and stir the mixture to prevent it from sticking.  Let it simmer until it reaches your desired consistency. *

3.       Once the congee has reached your desired consistency, add the flaked leftover fish to the pot.

4.       Stir well to incorporate the fish into the congee.

5.       Turn off the heat and let it sit for an additional 5-10 minutes to heat the fish through.

6.       Season the congee with salt and white pepper to taste. Adjust the seasoning as needed.

7.       Ladle the hot congee into serving bowls.

8.       Serve the congee hot, garnished with your choice of toppings such as sliced green onions, chopped cilantro, sliced ginger, a drizzle of soy sauce, or sesame oil

9.       Enjoy your comforting bowl of Chinese Congee made with healthy oatmeal and leftover fish!

*Add water if it’s too thick. Add more oatmeal if it’s too running to your liking. Adjust as necessary.

材料：

•              2 杯水

•              1/2 杯燕麦片（根据需要调整）

•              剩余的蒸鱼，切成小块

•              一片姜，切成薄片（可选）

•              适量盐和白胡椒

•              可选配料：切碎的青葱，切碎的香菜，酱油，麻油

烹饪方法：

1.            倒入水和燕麦片到锅中，盖上锅盖。中火煮沸。

2.            把火调至小火，搅拌以防粘锅。慢煮直至理想的浓稠度。*

3.            把鱼块加入锅中。

4.            轻轻搅拌一下。 把鱼片混入粥中

5.            关火并用余温把鱼块加热。5-10分钟

6.            撒点盐和白胡椒调味。

7.            把热粥倒入碗中。

8.            加入你喜爱的配料，如切碎的青葱，香菜，姜丝，或淋上酱油或麻油。

9.            好好享受你做的健康燕麦鱼粥咯！

*如果太稠，加水。如果太稀，多加点燕麦片。以自己的喜爱调整。