The Hong Kong Tuberculosis Chest and Heart Diseases Association

Heart Healthy Eating

Steamed Chicken Meat Balls With Brown Rice

Ingredients	4 servings	Seasonings
Minced chicken meat .... 4 taels (150g.) Pak choi ......................... 1/2 catty (320g.) Egg white........................ 1 pcs. (30ml.) Red rice .......................... 2 tbsp. Brocolli or other green leafy vegetables .. 1 whole (300g)		Salt ......................... 1/3 tsp. Sugar ..................... 1/3 tsp. Water ..................... 1 tbsp. Corn flour ............... 1 tbsp. Sesame oil ............ 1/2tsp.
		Marinade
		Salt..........................1/8 tsp. Cornflour.................1/2 tsp. Water ......................4 tbsp.

Method
Wash and soak red rice for 1 hour, drain and place them on a plate. Boil pak choi until tender and dice finely. Season minced chicken meat and mix with diced pak choi. Divide them into small portions and shape them into small balls. Coat meat balls with red rice. Steam with high heat for about 15-20 mins. Boil brocolli and use them as garnish. Cook sauce and pour it over meat balls then serve hot.
Nutritional Analysis
Energy: 520cal. Fat: 7g.	Protein: 53g. Carbohydrate: 62g.

Dietitian's Tips
Chicken breast has less fat than drumstick and chicken thigh. Brown rice provides a good source of fibre and vitamin B. Egg white not only provides good quality protein , but also makes the chicken meat more juicy.