Heart Healthy Eating |
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| Dietitian's Recipes
- Foo Yung Chicken |
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Ingredients
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4 servings |
Marinade
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Chicken breast
........... 225g. (sliced)
Dried mushrooms....... 4pcs.
(soaked until soft and sliced)
Bamboo shoots ......... 30g. (sliced)
Peas ............................ 30g.
Ham, lean ................... 2 tsp. (shredded)
Egg whites .................. 4pcs.
Oil ................................ 1 tbsp.
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Soy sauce ......... 2 tsp.
Corn flour........... 1/2 tsp.
Sugar ................. 1/2 tsp. |
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Seasonings
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Wine ................ 1 tsp.
Salt .................. 2/3 tsp. |
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Method
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- Marinade Chicken slices. Stir fry and set aside
to cool.
- Stir fry mushrooms, bamboo shoots, peas and ham.
- Beat egg whites with salt until fluffy. Blend in
wine and chicken. Beat again.
- Heat oil in skillet over low heat. Pour in egg white
mixture. Do not stir. Tilt and rotate pan so that
the mixture spreads evenly over the pan. When egg
white sets, turn over with spatula. Cook until the
other side sets. Add mushrooms, bamboo shoots, peas
and ham. (Egg whites should be soft and tender) Serve
hot.
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Nutritional
Analysis
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Energy: 484cal.
Fat: 24g. |
Protein: 56g.
Carbohydrate: 12g. |
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Dietitian's
Tips
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- Poultry such as chicken and turkey contain less
fat than most other meats. The skin and visible fat
should be trimmed off before cooking the poultry.
- Chicken breast has the lowest fat content of all
the parts of the chicken. Chicken breast is good for
thinly slicing and stir frying over a high flame.
- Egg white only contains traces of fat and cholesterol.
It also has high quality protein.
- Bamboo shoots, peas and dried mushrooms not only
improve the texture and colour of this dish, but also
provide substantial fibre.
- This dish should be made with non-stick pan to
reduce the amount of oil for frying the egg whites.
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