Heart Healthy Eating |
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| Winning Recipes
& Comments - Student Competition
2nd Runner-up |
| Orange
Small Bundle |
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Ingredients
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4 servings |
Marinade
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Oranges.................. 8
numbers
Mango .................... 1pcs (100g.)
Corn flour
Carrot ..................... 1pcs
Peas ....................... 100g.
Chicken breast ...... 100g.
Small bundle (Yam noodles) ....... 4 packet
Oil ............................ 1/2 tsp.
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Sesame oil ................... 2 tsp.
Water ............................ 2 tbsp.
Sugar .............................1 tsp. |
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Seasonings
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Soy sauce ................... 1 tsp.
Corn flour .................... 1 tsp.
Suger .......................... 1/2 tsp.
Salt .............................. 1/4 tsp.
Pepper ........................ a little
Wine............................. 1/2 tsp. |
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Method
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- Rinse, wipe dry and dice the chicken breast. Mix
it with marinade.
- Rinse the mango and carrot. Peel and dice it.
- Rinse peas and drain.
- Core orange and remove the content. Carve it into
basket shape .
Reserve the orange juice for the sauce.
- Prepare hot water and put the yam bundle in.
- Heat 1/2 tsp oil in the wok. Add chicken breast
and fry until half cooked. Add carrot and peas. Cook
about 2-3 minutes. Add mango and the sauce in.
- Put them into the orange baskets.
- Add the small bundles on top of the ingredients
in the basket.
- Serve hot.
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Nutritional
Analysis
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Energy: 542cal.
Fat: 25g. |
Protein: 38g.
Carbohydrate: 45g. |
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Dietitian's
Tips
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- The use of fruits and vegetables in this recipe
provides both dietary fibre and Vitamin C.
- Yam noodle belongs to the carbohydrate food group.
It does not contain any fat. Since it is blend in
taste , it can easily be made into savoury or sweet
dishes.
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Jumpo
In White Snow |
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Ingredients
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4 servings |
Marinade
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Turnip ...............................
2 pieces (480g.)
Minced chicken breast ... 150g.
Dried scallop ................... 50g.
(soaked, then cut into small pieces)
Water ............................... 240ml.
(for soaking the dried scallop)
Broccoli ............................ 300g
Pieces of carrot ............... a few pieces |
Soy sauce ............... 2 tsp.
Corn flour ................. 1 tsp.
Water ....................... 1 tsp. |
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Sauce
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Corn flour ............. 1 tsp.
Sesame oil .......... 1/2 tsp.
Pepper ................. a little
Water ................... 1 tbsp. |
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Method
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- Cut up broccoli into small pieces. Cook in water.
Cut the turnip into 2.5cm segments and remove the
cores.
- Soak the dried scallops in 240ml water until soft.
- Marinate minced chicken, and mix with the soaked
scallop shreds.
Stuff them into turnip shells, and add a slice of
carrot on top of each.
- Cook them in the scallop water in a wok for 10
minutes.
- Mix the sauce ingredients, add them into the wok
slowly. Stir well until sauce is smooth. Pour the
sauce on top of the stuffed turnip.
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Nutritional
Analysis
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Energy: 561cal.
Fat: 8g. |
Protein: 70g.
Carbohydrate: 58g. |
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Dietitian's
Tips
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- Chicken breast contains less fat than drumstick
and chicken thigh.
- Dried scallop does not only enhance the taste, it
is also high in protein.
- Vegetables of different colour provide a good source
of fibre as well as making the dish appealing.
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