Heart Healthy Eating |
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| Winning Recipes
& Comments - Open Competition
1st Runner-up |
| Chicken
with Tomato & Egg Plant Pie |
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Ingredients
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4 servings |
Garnish
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Tomato, sliced
.................. 40g.
Eggplant, sliced ................ 160g.
Minced chicken fillet ......... 200g.
Fresh mushroom,diced..... 150g.
Onion, diced ...................... 1/2pcs
Carrot, shredded .............. 1/2pcs
Walnut, crumbled .............. 50g.
Tomato paste .................... 1 1/2tbsp.
Oil ....................................... 4tsp. |
Parsley
Sliced tomato |
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Seasonings
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Salt ........................... 1/2 tsp.
Pepper ..................... Pinch
Corn flour ................ 1 tsp.
Sugar ....................... 1/2 tsp.
Soy sauce ............... 1 tsp.
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Method
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- Dice the onion, carrot, mushroom and marinade the
chicken .
- Grease a pie dish, alternately arrange the tomato
and eggplant slice in the dish.
- Fry the vegetable ingredients, add tomato paste,
minced chicken fillet. Fry until golden brown. Add
in cold water and cook for 5 mins.
- When the chicken is ready stir in the cornflour
with water. Stir and cook until boiling. Pour onto
the tomato and eggplant slices.
- The pie is ready, sprinkle the crumbled walnut
on the top.
- Garnish with tomato slices and parsley.
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Nutritional
Analysis
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Energy: 796cal.
Fat: 52g. |
Protein: 60g.
Carbohydrate: 37g. |
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Dietitian's
Tips
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- Tomato is rich in Vitamin C which can be destroyed
by high temperature
during cooking . So tomato is best eaten raw.
- Chicken has a lower fat content than other red meats
, so is a good meat choice.
But still you should avoid excessive amount.
- You can also consume beef and pork; choose lean
cuts and eat not more than
90 gm meat in each meal.
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