Heart Healthy Eating |
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| Winning Recipes
& Comments - Student Competition
1st Runner-up |
| Fisherman's
Pie |
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Ingredients
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4 servings |
Seasoning
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Potatoes ..................
2 numbers (large) 240g .
Skim milk ................ 100 ml.
Banana .................... 1 piece (sliced)
Celery ...................... 1 stalk (sliced)
Tomato .................... 1number (sliced)
Onion ....................... 1/2 number (chopped)
Fish fillets ................ 250g.
Button musbrooms fresh ...... 30g.
Low fat cheese ....... 1pcs,30g.
Garlic ....................... 1/4 tsp.
Oil ............................. 2 tsp.
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Salt & pedder ...... a pinch
Sugar ................... 1/3 tsp. |
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Method
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- Boil potatoes, peel, and mash well with 50ml of
milk. Add salt, pepper and milk.
- Spread the mashed potato in a thick layer on the
bottom of a pie dish.
- Heat oil, stir fry fish fillets, garlic, onion,
celery, mushrooms, tomato and banana. Add milk, sugar,
salt, pepper, cheese, stir well until cheese melts.
- Spoon onto the potato, place another layer of potato
around the edge of the pie dish. Place grated cheese
on top, bake until cheese and potatoes are golden
brown.
(for microwave oven: use "grill"
for 8-10 minutes)
(for oven: use Gas No.7 or 210oC
for 15 minutes)
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Nutritional
Analysis
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Energy: 715cal.
Fat: 18g. |
Protein: 64g.
Carbohydrate: 71g. |
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Dietitian's
Tips
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- Use a non-stick pan to stir fry , to cut down the
oil used in cooking.
- Fish is a good alternative for meat , as it is high
in protein but low in fat.
- Skimmed milk contains no fat. Low fat cheese contains
less fat and cholesterol
when compared to ordinary cheese.
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