Dick LEE - Eat Less Fat to Stay Healthy In a previous article, I advised you to eat more vegetables and less meat. My friends said that it is more difficult to cook meat as compared to vegetables. Let me share with you the tips of cooking meat. As you know, meat is classified into red meat and white meat. Some people think that red meat is fat and unhealthy, and they refrain from eating red meat. In fact, this is a misunderstanding. While white meat contains less fat, red meat contains more iron and zinc. Lean red meat is just as good. I eat a wide variety of meat. When eating red meat or white meat, I choose the parts with less fat. For beef, I choose tenderloin, sirloin and round, and blade shoulder and lean pork chop are chosen for pork. The skin of poultry should be removed at the time of cooking or before eating. I would like to introduce a healthy and delicious dish. Braised chicken with mushroom and tomato (Serve 4) Ingredients: Whole chicken thigh (skinless) 3 pieces Carrot 1 piece (large) Onion 1 piece (large) Fresh mushroom 120 g Self-made tomato paste (Refer to Cooking Method below) 1/2 cup Minced garlic 1 teaspoon White flour 50 g Minced ginger 1 teaspoon Pepper To taste Salt To taste Sugar 1 teaspoon Water 1 cup Oil 2 tablespoon Cooking Method: 1. Cut the whole chicken thigh into 12 pieces and rinse them with water. Dry the small pieces with paper or towel. 2. Marinate the chicken pieces with salt, pepper and minced ginger for 30-40 minutes. Coat the chicken pieces evenly with flour. Set aside. 3. Cut the onion into strips. Cut the mushroom and carrot into slices. 4. Heat 2 tablespoons of oil in a big wok. Put in chicken pieces. 5. Cook both sides of the chicken pieces over medium heat until they turn golden brown. Take out the chicken pieces and let oil drip out from the chicken. Retain the oil in the wok. 6. Put minced garlic, onion, carrot and mushroom in the wok in order. Stir-fry over medium heat until the Ingredients become soft. 7. Add self-made tomato sauce and water. Bring to boil. 8. Put the chicken pieces in the wok and mix well. Cover with a lid. Boil over low heat for 20 minutes. 9. Add an appropriate amount of salt and 1 teaspoon of sugar as Seasonings. Serve with rice or spaghetti. Preparation method of tomato paste Ingredients: Canned tomato (whole piece) 2 cans (400 g for 1 can. Low-salt / Soaked in natural tomato juice. Sold in major supermarkets.) Olive oil 2 tablespoon Red onion 1 piece Salt 1 teaspoon Sugar 1/2 teaspoon Preparation method: 1. Mash tomatoes with a wooden spoon and put them in a pot. 2. Peel red onion and cut it into two halves. 3. Put red onion, olive oil, salt and sugar in the pot. 4. Cook the Ingredients (tomatoes, etc.) over medium heat. Lift the lid and cook over low heat for 1 hour and 15 minutes. 5. Discard the red onion and serve. Tips: 1. In the course of cooking, stir the tomato paste gently with a wooden spoon over low heat to prevent the paste from scorching. 2. The cooked tomato paste can be stored in zip lock bags which are to be put in the freezer of the refrigerator. The paste can be reheated when it is used next time.