Combo Pot (To Serve 7)
Registered Dietitian of British Columbia, Canada and Council Member of the Hong Kong Nutrition Association, Dr Susan CHUNG said, “Mussels, which contain rich protein and low fat, can help with weight control. Lycopene, a plant compound that is believed to improve health and reduce risks of diseases, can be absorbed more easily from cooked tomatoes and tomato sauce. Pork chops are rich in protein and iron, the latter of which helps prevent anaemia. The cooking method of stewing does not require cooking oil, thus reducing the fat intake. Onions, when cooked, take on a refreshing sweetness. The use of ready-made seasonings can then be minimised.”
Ingredients of Braised New Zealand Mussels with Italian Tomato Sauce in Pot:
| New Zealand mussels | 908g |
| Medium-sized onion (diced) | 2 |
| Tomatoes (diced) | 4 |
| Chopped garlic | 2 tablespoons |
| Olive oil | 3 teaspoons |
Seasonings:
| Tomato sauce | 100g |
| Sugar | 1/2 teaspoon |
| Salt | 1/4 teaspoon |
| Thyme (chopped) | 1 tablespoon |
| Water | 2 glasses |
Tomato sauce:
| Tomatoes | 10 |
| Basil leaves | 8 |
| Sugar | 1 teaspoon |
| Coarse white pepper | Some |
Cooking Method:
| 1. | Rinse and drain the mussels. Set aside. |
| 2. | Add olive oil to a wok and sauté the chopped garlic, onion and tomatoes until aromatic. Add the salt and thyme. |
| 3. | Add the tomato sauce, water and sugar, then bring to the boil. Put in the mussels. Cook with the lid on for 8 minutes and serve. |
Ingredients of Spanish Stewed Pork Chop with Onion in Pot:
| Thick pork chops (bone-in) | 210g |
| Onions | 2 |
| Water | 480ml |
Seasonings:
| Dark soya sauce | 1 teaspoon |
| Light soya sauce | 1 teaspoon |
| Sugar | 1 tablespoon |
Cooking Method:
| 1. | Pound the pork chops with the back of a cleaver. |
| 2. | Cut the onions into quarters. Put the onions and pork chops in a pot. |
| 3. | Pour water into the pot to cover the pork chops and onion. Add all the seasonings. |
| 4. | Cover the pot with the lid and bring to the boil over high heat for 5 minutes. Reduce the heat to low and simmer for 1 hour 15 minutes until the pork chops become tender. |
| 5. | Take the pork chops out of the pot. Set the pot over high heat until the sauce thickens. Put the pork chops back into the pot and serve. |
Per serving:
| Energy(kcal) | 256 |
| Carbohydrate(g) | 17 |
| Protein(g) | 27 |
| Fat(g) | 9 |
| Sugar(g) | 6 |
| Sodium(mg) | 603 |
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference only.
This recipe is provided by Harbour Cruise – Bauhinia.
Extract from CookSmart, Issue 29
