Shredded Vegetables and Chicken in Italian Tomato Sauce
Sally Shi-Po POON, Hong Kong Nutrition Association and registered dietitian (UK) said, "Vegetables like zucchini, tomato, carrot and asparagus are not only rich in vitamins, minerals and dietary fibre, they also contain phytochemicals that are antioxidative by nature; one such example is the lycopene in tomato. Phytochemicals protect body cells against damage and are believed to reduce risk of disease. Adults are recommended to consume at least 1 1/2 bowls of cooked vegetables every day."
Ingredients: (Serve 1)
| Green zucchini | 60 g |
| Yellow zucchini | 60 g |
| Local zucchini | 60 g |
| Carrot | 60 g |
| Tomato, peeled and shredded | 20 g |
| Asparagus from Thailand, sectioned | 15 g |
| Chicken; skinned, blanched and shredded | 25 g |
| Italian tomato sauce | 1 portion |
Seasonings:
| Olive oil | 3 g |
Ingredients of Italian tomato sauce (to make approx. 2 portions):
| Onion, chopped | 10 g |
| Garlic, crushed | 1 g |
| Thyme | 0.15 g |
| Oregano | 0.1 g |
| Basil | 0.1 g |
| Tomato paste | 5g |
| White wine | 4 g |
| Tomato; skinned, seeded, chopped | 90 g |
Seasonings:
| Salt | 1 g |
| Sugar | 2.5 g |
Cooking Method:
| 1. | Peel the zucchinis and carrot into fettuccine like shape. Blanch, run in iced water and set aside. |
| 2. | Peel and cut the tomato into strips. |
| 3. | Section the asparagus. Blanch, run it in iced water and set aside. |
| 4. | Blanch the chicken until done, cut into thin strips and set aside. |
| 5. | Cook all the ingredients of the Italian tomato sauce until done; set aside. |
| 6. | Heat the olive oil. Stir-fry the vegetables until heated, pour the Italian tomato sauce over and transfer to a plate. |
| 7. | Stir-fry the tomato, asparagus and chicken until heated. Spread on top of the vegetables and serve. |
Per serving:
| Energy (kcal) | 153 |
| Carbohydrate (g) | 17 |
| Protein (g) | 11 |
| Fat (g) | 6 |
| Sugar (g) | 11 |
| Sodium (mg) | 272 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Charlie Brown Café.
Extract from CookSmart, Issue 21
