Heart Healthy Eating |
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| Winning Recipes
& Comments - Open Competition
2nd Runner-up |
Chicken
Cabbage Roll With Dried Mushroom |
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Ingredients
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4 servings |
Seasonings
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Large cabbage leaf ..............
8 nos.
(cut
it into haly)
Chicken meat......................... 320g.
Chinese mushroom .............. 60g.
Carrot ..................................... 70g.
(slices)
Mashed ginger ...................... 1/2 tsp.
Mashed carrot ....................... 45g.
Mashed calery ....................... 45g.
Mashed water chestnut......... 45g.
Oil ........................................... 1tsp
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Salt ...................... 1/4 tsp.
Corn flour. ........... 1 1/2 tsp.
Pepper ................ Pinch
Sesame oil ......... A few drops
Sugar .................. 1 tsp.
(for dried mushroom) |
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Sauce
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Oyster sauce.............. 2 tbsp.
Corn flour ................... 1tsp.
Sesome oil ................ 1/4 tsp. |
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Method
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- Put the cabbage into the boiling water and cook
for two minutes, and take it off. (may add 1/2 tsp
salt to the boiling water)
- Chicken meat shredded and then add the mashed ginger,
carrot, celery and water chest nut and mix well.
- Soak mushroom, add 1 tsp sugar and 6 oz water and
cook for 20 minutes. Then add the carrot slices to
cook until no more water. Use them for garnish.
- Place chicken meat inside the cabbage leaf and
make it into a roll. Steam it for 15 minutes.
- Heat 1 tsp oil in the frying-pan, then add oyster
sauce , water and sesame oil, bring to boil. Add cornflour
mixture, bring to boil and place the sauce at the
top of the cabbage rolls and chinese mushroom.
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Nutritional
Analysis
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Energy: 923cal.
Fat: 34g. |
Protein: 90g.
Carbohydrate: 58g. |
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Dietitian's
Tips
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- Here we have different varieties of vegetables .
They give us a lot of fibre and vitamins.
- Carrots is a vitamin A rich food , providing anti-oxidant
effects in the body . It can ptotect our blood vessels
and the heart.
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Hundred
Birds Return To Their Nest |
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Ingredients
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4 servings |
Marinade
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Lean meat ....................
4 taels, (160g.)
Nuts .............................. 1/2 cups (120g.)
Water chestnuts,
Mushrooms, celey ...... 1/3 cup (100g.each)
Pumpkin ...................... 1/2 number
(empty inside and steam until cooked)
Garlic ........................... 1/2 tsp (chopped)
Carrot ........................... few
(cut
and carved in flowers)
Oil ................................. 4 tsp. |
Soya sauce ............. 1 tsp.
White pepper and
sesame oil ............... a little
Corn flour ................. 1 tsp. |
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Sauce
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Broth.................. 1/3 cup
Corn flour ......... 1 tsp. |
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Method
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- Fry the water chestnuts, mushrooms and celery until
semi cooked, put on dish for use.
- Fry the garlic, lean meat and all the vegetable,
pour in the sauce, the carrot and the nuts.
- Finally, pour all in the pumpkin.
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Nutritional
Analysis
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Energy: 1229cal.
Fat: 77g. |
Protein: 65g.
Carbohydrate: 25.5g. |
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Dietitian's
Tips
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- Very often you would have used a lot of oil unawaringly
during " stir fry " of
each individual item of the dish. So watch out for
this , and use a non-stick pan to fry.
- Nuts contains a lot of fat , but also high in protein
and vitamin . When you take nuts, do not over eat.
Try not to fry , but roast it in the oven.
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