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Dietitian's Recipes - Foo Yung Chicken

Dietitian's Recipes - Foo Yung Chicken

Ingredients

 4 servings

Marinade

  
Chicken breast ........... 225g. (sliced)
Dried mushrooms....... 4pcs.
              (soaked until soft and sliced)
Bamboo shoots ......... 30g. (sliced)
Peas ............................ 30g.
Ham, lean ................... 2 tsp. (shredded)
Egg whites .................. 4pcs.
Oil ................................ 1 tbsp.		 Soy sauce ......... 2 tsp.
Corn flour........... 1/2 tsp.
Sugar ................. 1/2 tsp.

Seasonings

  
Wine ................ 1 tsp.
Salt .................. 2/3 tsp.
 

Method

      
  1. Marinade Chicken slices. Stir fry and set aside to cool.
  2. Stir fry mushrooms, bamboo shoots, peas and ham.
  3. Beat egg whites with salt until fluffy. Blend in wine and chicken. Beat again.
  4. Heat oil in skillet over low heat. Pour in egg white mixture. Do not stir. Tilt and rotate pan so that the mixture spreads evenly over the pan. When egg white sets, turn over with spatula. Cook until the other side sets. Add mushrooms, bamboo shoots, peas and ham. (Egg whites should be soft and tender) Serve hot.

Nutritional Analysis

  
Energy: 484cal.
Fat: 24g.		 Protein: 56g.
Carbohydrate: 12g.
 

Dietitian's Tips

      
  1. Poultry such as chicken and turkey contain less fat than most other meats. The skin and visible fat should be trimmed off before cooking the poultry.
  2. Chicken breast has the lowest fat content of all the parts of the chicken. Chicken breast is good for thinly slicing and stir frying over a high flame.
  3. Egg white only contains traces of fat and cholesterol. It also has high quality protein.
  4. Bamboo shoots, peas and dried mushrooms not only improve the texture and colour of this dish, but also provide substantial fibre.
  5. This dish should be made with non-stick pan to reduce the amount of oil for frying the egg whites.