Braised Chicken & Sweet Corn in Pumpkin Sauce, with Rice
Carmela Lee, Registered Dietitian (UK); Education Sub-committee of Hong Kong Nutritional Association, said "It's clever to make gravy with pumpkin for a rich and delicious dish, because of the reduced fat and salt content. Pumpkin is not only tasty, but also nutritious, especially for its antioxidant nature arising from carotene and vitamin A. Antioxidants help prevent cancer and protect the heart and blood vessels."
Ingredients (Serve 1):
| Pumpkin | 100g |
| Onion | 30g |
| Water | 50ml |
| Chicken nuggets | 142g |
| Corn kernels | 20g |
| Green pepper, shredded | 20g |
| Rice | 285g |
Seasonings:
| Salt | 1/2 teaspoon |
| Sugar | 1/3 teaspoon |
| Corn starch | 1 teaspoon |
Cooking Method:
| 1. | Cook the pumpkin and onion in boiling water for 15 minutes. Take 40 ml of the water, mix with the pumpkin and onion, blend all in an electric blender. Let stand. |
| 2. | Skin the chicken nuggets. Wash thoroughly. Season with 1/4 teaspoon of salt, sugar and corn starch. Mix well with 10 ml of water and set aside for 15 minutes. |
| 3. | Boil water. Blanch the chicken nuggets until merely done. Blanch the corn kernels and shredded pepper as well, then let stand. |
| 4. | Heat the pumpkin paste. Pour in the corn kernels, shredded bell pepper, chicken nuggets and 1/4 teaspoon salt. Bring to the boil, remove from heat, and serve with rice. |
Per Serving:
| Energy (kcal) | 643 |
| Carbohydrate (g) | 96 |
| Protein (g) | 41 |
| Fat (g) | 9 |
| Sugar (g) | 7 |
| Sodium (mg) | 1254 |
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 SmartMan's Restaurant.
Extract from CookSmart, Issue 15
