Pumpkin, Taro and Chicken in Clay Pot, with Rice
Carmela Lee, Registered Dietitian (UK); Education Sub-committee of Hong Kong Nutritional Association, said "Taro and pumpkin are starchy vegetables; both of them contain plenty of carbohydrates and dietary fibre. Fresh shittake mushrooms, just like other kinds of mushroom, are rich in dietary fibre and water. All these ingredients contribute to a high fibre content of the dish. An adequate dietary fibre intake helps stimulate bowel movement and lowers the "bad" cholesterol in blood."
Ingredients (Serve 2):
| Chicken breast, skinned and diced | 75g |
| Pumpkin, peeled and diced | 75g |
| Taro, peeled and diced | 75g |
| Rice | 180g |
| Water | 260ml |
| Shiitake mushrooms, stemmed and diced | 2 |
| Ginger | 4 slices |
| Spring onion | 4 sections |
Seasonings:
| Salt | 1/7 teaspoon |
| Sugar | 1/8 teaspoon |
| Corn oil | 1 teaspoon |
Ingredients for the sauce (serve separately)
| Dark soya sauce | 1 tablespoon |
| Soya sauce(light) | 2 teaspoons |
Cooking Method:
| 1. | Season the diced chicken breast with salt, sugar and oil. Set aside. |
| 2. | Blanch the diced chicken breast, pumpkin and taro. Let stand. |
| 3. | Wash the rice. Cook in water on low heat for 10 minutes. |
| 4. | Lay the diced chicken, pumpkin, taro, shiitake mushrooms and ginger slices on rice. Put on the lid. Cook for about 5 minutes. Top with spring onions sections. Serve with soya sauce mix. |
Per Serving:
| Energy (kcal) | 454 |
| Carbohydrate (g) | 86 |
| Protein (g) | 16 |
| Fat (g) | 4 |
| Sugar (g) | 2 |
| Sodium (mg) | 204 |
Excluding dark and light soya sauce. 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 Canton Koon.
Extract from CookSmart, Issue 15
