Chinese Wolfberries and Chicken on Pumpernickel
Sylvia LAM, Chairlady of Hong Kong Dietitians Association, said "Dark rye is low GI (glycemic index) food and high in fibre. Frequent consumption helps stabilising blood sugar. Chinese wolfberries is a rich source of oligomeric proantho cyanidins and beneficial for vision."
Ingredients (Serve 4):
| Skinned chicken breast, halved | 300g |
| Olive oil | 1 teaspoon |
| Pumpernickel | 4 slices |
| Salad leaves | 1/2 pack |
| Tomatoes, stemmed, sliced | 2 |
| Alfalfa | Some |
| Wolfberry sauce | 1 tablespoon |
Seasonings:
| Salt | 1/4 teaspoon |
| Black pepper | 1/8 teaspoon |
Ingredients of Wolfberry Sauce:
| Chinese wolfberries, rinsed and soaked | 15g |
| Ground cinnamon | 1/4 teaspoon |
| Sugar | 2 tablespoons |
| Water | 1/4 cup |
| Lemon juice | 1 teaspoon |
| Reduced-fat cream cheese | 40g |
Cooking Method of Wolfberry Sauce:
| 1. | Put the wolfberries, ground cinnamon, sugar, water and lemon juice in a pan, cook on medium heat until the wolfberries are squashy and form a rich paste with the rest. Set aside to cool. |
| 2. | Stir in the reduced-fat cream cheese and mix well. |
Cooking Method:
| 1. | Marinate the chicken breast for 30 minutes. |
| 2. | Heat one teaspoon of oil in a frying pan over medium heat. Add chicken breast. Pan-fry until thoroughly done and golden brown on both sides. Set aside. |
| 3. | Spread 1/2 teaspoon of the wolfberry sauce on a slice of pumpernickel. Cover with salad leaves and tomato slices, and then the chicken breast, and then another 1/2 teaspoon of the wolfberry sauce, alfalfa and finally the other slice of bread. Serve. |
Per Serving:
| Energy (kcal) | 277 |
| Carbohydrate (g) | 23 |
| Protein (g) | 23 |
| Fat (g) | 5 |
| Sugar (g) | 5 |
| Sodium (mg) | 419 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
Cooking Tips:
Different parts of a chicken can be very different in texture and flavour. Chicken thighs, for example, are succulent and tender, while chicken breast is fleshy. You can choose what suits you most.
This recipe is provided by Ms Hilda LEUNG.
Extract from CookSmart, Issue 14
