Celebrity's EatSmart Recipes
Chinese Wolfberries and Chicken on Pumpernickel
"3 Less" Dish
Feature
Dark rye is low GI (glycemic index) food and high in fibre. Frequent consumption helps stablising blood sugar. Chinese wolfberries is a rich source of oligomeric proantho cyanidins and beneficial for vision.
Sylvia LAM
Chairlady of Hong Kong Dietitians Association, Accredited Practicing Dietitian (Australia)
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Wolfberry Sauce Ingredients
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Chinese wolfberries, rinsed and soaked
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15 g
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Ground cinnamon
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1/4 teaspoon
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Sugar
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2 tablespoons
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Water
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1/4 cup
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Lemon juice
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1 teaspoon
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Reduced-fat cream cheese
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40 g
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Pumpernickel Sandwich Ingredients to serve 4
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Skinned chicken breast, halved
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300 g
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Olive oil
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1 teaspoon
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Pumpernickel
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4 slices
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Salad leaves
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1/2 pack
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Tomatoes, stemmed, sliced
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2
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Alfalfa
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some
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Wolfberry sauce
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1 tablespoon
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Seasonings
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Salt
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1/4 teaspoon
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Black pepper
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1/8 teaspoon
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Pumpernickel Sandwich
Cooking Method
- Marinate the chicken breast for 30 minutes.
- Heat one teaspoon of oil in a frying pan over medium heat. Add chicken breast. Pan-fry until thoroughly done and golden brown on both sides. Set aside.
- Spread 1/2 teaspoon of the wolfberry sauce on a slice of pumpernickel. Cover with salad leaves and tomato slices, and then the chicken breast, and then another 1/2 teaspoon of the wolfberry sauce, alfalfa and finally the other slice of bread. Serve.
Wolfberry Sauce
Cooking Method
- Put the wolfberries, ground cinnamon, sugar, water and lemon juice in a pan, cook on medium heat until the wolfberries are squashy and form a rich paste with the rest. Set aside to cool.
- Stir in the reduced-fat cream cheese and mix well.
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