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Hey, there! I want to show you a really beautiful 10-minute one-pan dinner, something that's going to massage your taste buds.
嘿，你们好！我想给大家展示一道十分钟就可以用平底锅完成的美味的晚餐，它会按摩你的味蕾。
We're bigging up the humble chicken breasts with gorgeous greens monge 2 or sugar snap peas, broccoli, pak choy, bok choy.
我们搭配蜜豆、西兰花、油菜、小白菜把不起眼的鸡胸肉做得极为美味。
We're going to use rice noodles. Okay, and I'm going to use this opportunity to big up something I'm really proud of.
我们要用米粉。好吧，我要利用这个机会极力推荐某个我引以为豪的东西。
Yes, it's a plug. It's my chili sauce. This is my ancho and cumin chili sauce.
是的，这是一条宣传。这是我的辣椒酱。这是我用安祖辣椒和莳萝调制的辣椒酱。
I've worked on this for about two years and I love it. It's so good, the color the flavor.
我已经做了两年了，我很喜欢它。它的颜色和味道都不错。
It's just hot enough but not too much. It's got deep flavors. It's tangy and it's really good in this dish.
味道不是太辣。味道很浓，非常适合这道菜。
So we've got a cold pan on a high heat. So we'll get that on.
我们用高温加热冷锅。那我们就开始吧。
So one of the ways that you can tenderize flavor and speed up the cooking of your humble chicken breasts is to take a knife.
要想让鸡胸肉变得软嫩，入味，烹饪的速度更快，其中一个方法就是用刀。
And I'm going to score this quite sort of deep about half a centimetre deep and you can do just lines if you wish or you can do criss crosses.
我要划大约半厘米深，如果你愿意，你可以画直线也可以画十字线。
And it allows you to get your dressing or your marinade or in this case the chili sauce into the chicken and give it incredible flavor.
这样可以使调料或者腌料或者这道菜要用的辣椒酱进入鸡肉里，让鸡肉更入味。
Let's get rid of the knife. Let's wash our hands properly. Just get this beautiful pak choy trim off the end here.
把刀收起来。让我们好好洗一下手。把这棵漂亮的油菜的根部切掉。
Let the little leaves fall apart. That will go in the pan.
菜叶散开。之后把它放进锅里。
It will give it a mating flavor and kind of almost steam and char the greens.
它会给它一种相配的味道，几乎是蒸和烧焦菜。
I'm going to put my mong 2 into a bowl here. Okay we've got beautiful tender stem broccoli.
我要把蜜豆放到一个碗里。好的，我们准备了漂亮的嫩茎花椰菜。
This is brilliant like every house should have some of these beautiful rice noodles. So one per person. So this is for two people.
每家都应该有一些这种漂亮的米粉。每人一把。这是两人份。
Boil your water in your kettle. Then back to the chicken.
用水壶把水烧开。然后再弄鸡肉。
What we want to do is get it pan ready. So a little olive oil just goes on top, season it with salt and pepper.
我们要做的是把锅准备好。在上面加一点橄榄油，用盐和胡椒调味。
Now what's nice about my lovely chilli sauce is you can use it as a marinade or a sauce, which is really really easy.
我的辣椒酱的好处是你可以用它来做腌料或酱汁，这非常非常简单。
Now as far as cooking this chicken's concerned, I'm going to keep it really simple.
至于烹饪鸡肉，我要把它变得非常简单。
So just move the chicken breast around the seasoning and we're going to go score side down into the pan. So in it goes.
把整个鸡胸肉都沾上调味料，我们要把鸡胸肉划线的那一面朝下放进锅里。
This will take about three minutes on each side, because we've scored it.
每一面各需要大约三分钟，因为我们已经在上面划线了。
So let that just do its thing.
先让鸡胸肉在锅里煎着。
My kettle here has boiled. So just cover all of that and we'll just leave that for three four minutes.
我这儿的水烧开了。倒开水没过米粉，泡三到四分钟。
While this is cooking, let's turn the chicken now and see what's going on.
在烹饪的同时，让我们把鸡肉翻个面，看看发生了什么。
Look at that. Then what I like to do is put this pak choy into the pan.
看看这个。然后我把油菜放进锅里。
So we don't have to cook these loads just like a minute and a half.
这样我们就不必煮它们了，花一分半钟。
Okay, I'm going to turn that heat off now. It's done. So what I like to do at this stage is drain this lovely bowl into a colander.
好了，我现在要把火关掉。完成了。现在我要做的就是把碗里的米粉倒进滤器里。
So as soon as this has drained in we go we'll have a little swig of sesame oil, you know, a little teaspoon, right?
等把水控干，我们再加一小茶匙芝麻油。
Then we'll go in. We have a nice shake of rice wine vinegar and then the same with soy sauce. So it's a very simple, very humble little dressing.
放入米酒醋和酱油。都是非常简单，非常普通的调料。
Get yourself a lime. Give it a good roll. If you have a little fine grater, just a few flecks of the zest of the lime is beautiful, really fragrant.
拿一颗酸橙。在板上用手压一压，滚一滚。用磨碎器擦少许酸橙皮，很香。
And then cut this lime in half. I'm gonna put half in here and then I'll have the other half as a wedge.
然后把酸橙切成两半。我要把一半放在这里，然后把另一半作为楔子。
And then you just toss it up like that it's that quick. Let's lay it out.
然后像这样快速地搅拌。让我们装盘。
I like using these tongs because you can just grab mainly those lovely rice noodles.
我喜欢用这些钳子，因为你可以夹住那些米粉。
Just let them drape onto the plate to one side and then we'll go on with the greens.
把它们放在盘子的一边，然后我们再放绿色蔬菜。
The noodles kind of make it feel contemporary and a bit more kind of street food like. So the chicken if you have a look it's looking really juicy.
米粉让它看起来更现代，更像街头小吃。鸡肉，如果你看一下，看起来非常多汁。
So if I get the two chicken breasts here it's always nice to give you the reassurance that it's cooked.
我这里有两块鸡胸肉，放心它已经熟了。
We can check right by just simply slicing it and you know exactly that.
我们可以简单切一下来检查它是否熟了。
That's cooked. Look, how juicy that is! So that simply goes in and around the plate like that.
鸡胸肉熟了。看，它很多汁！就像这样放进盘子里。
So there we go chicken breasts we've got the last bit of the pak choy here and then of course the whole excuse of this humble little dish is to big up the chili sauce.
鸡胸肉摆好了，放入最后一点油菜，当然，做这道小菜的目的是为了宣传辣椒酱。
You know you've got the beautiful vinegar, the tang the chili.
有美味的醋，浓郁的辣椒味。
And if you just check out the color, it's gorgeous. It's not so hot that you can't be kind of confident with it.
如果你看看它的颜色，太漂亮了。它并没有那么辣，以至于你不能对它有信心。
But it's got a nice little slow building heat. So there you go guys, beautiful pan sea chicken with gorgeous noodles and greens and my banging chili sauce.
伙计们，美味的煎鸡胸肉配上美味的米粉和绿色蔬菜，还有我的辣酱。
Enough talking. Let's have a try. Chili sauce coming my way.
不说了。让我们来尝一尝。辣酱的味道进来了。
I love it. I'm biased but I love it. So so good. Let's get some noodles. Come on!
我爱它。虽然我有偏见，但我喜欢它。太棒了。我们吃点米粉吧。来吧！
So there you go guys, a bright light delicious nutritious meal, one pound wonder minimal washing up big enough chicken and veg and of course seasoned up with my new best friend--my chili sauce.
好了，伙计们，一份美味的轻食营养餐，一磅洗干净的鸡肉和蔬菜，当然还有我的新朋友——我的辣椒酱。
Look out for it. If you see it, have a little try. Enjoy, guys, lots of love.
如果你看到了，试一试。好好享受吧，伙计们，爱你们。
