Heart Healthy Eating |
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| Dietitian's Recipes
- Lion's Head Stew |
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Ingredients
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4 servings |
Marinade
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Minced pork (lean) ... 400g.
Spring onion ............. 1 stalk, (chopped)
Ginger ....................... 2 slices, (chopped)
Oil .............................. 1 tbsp.
Tientsin cabbage ..... 300g.,
(cut into large pieces) |
Wine.................. 1tbsp.
Soy sauce ....... 1 1/2 tbsp.
Corn flour ......... 1 2/3 tbsp. |
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Seasonings
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Soy sauce ............. 1 tbsp.
Sugar ..................... 1 tsp.
Salt ......................... 1 tsp. |
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Method
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- Mix minced pork with spring onion, ginger, wine
and soy sauce.
Stir vigorously in one direction until well blended.
Mix 2 teaspoons of corn flour and 2 tablespoons of
water in a bowl. Add gradually to the pork, continue
the stirring.
- In another bowl, mix one tablespoon of corn flour
and three tablespoons of water.
- Take a tablespoon of minced pork, lightly coat
with corn flour and water to form a meat ball. Repeat
with the remainder of pork.
- Stir fry Tientsin cabbage with oil until tender.
Place half the cabbage in the bottom of the pot, layer
meat balls on top, then cover with the remaining cabbage.
Add enough water to cover meat balls.
Add seasonings. Cover the pot and simmer for 1 hour.
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Nutritional
Analysis
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Energy: 780cal.
Fat: 40g. |
Protein: 80g.
Carbohydrate: 32g. |
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Dietitian's
Tips
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- The minced pork should be lean. Pork such as tenderloin,
loin chop and loin roast contains less fat. One ounce
lean pork contains about 3 grams of fat.
- Normally the lion’s heads are made by deep
frying meatballs which contain a lot of fat.
Stewed meat balls has a clearer broth with only half
the amount of fat.
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