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CookSmart (15th Issue) Page14

EatSmart Recipes

Pumpkin, Taro & Chicken in Clay Pot, with Rice

"3 Less" Dish

Feature

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.

Carmela LEE

Registered Dietitian (UK); Education Sub-committee of Hong Kong Nutritional Association

Ingredients to serve 2

Chicken breast, skinned and diced

75 g

Pumpkin, peeled and diced

75 g

Taro, peeled and diced

75 g

Rice, raw

180 g

Water

260 ml

Shiitake mushrooms, stemmed and diced

Ginger

4 slices

Spring onion

4 sections

Seasonings

Salt

1/7 teaspoon

Sugar

1/8 teaspoon

Corn oil

1 teaspoon

Ingredients for the sauce (to be served separately)

Dark soya sauce

1 tablespoon

(Light) soya sauce

2 teaspoons

Cooking Method

Season the diced chicken breast with salt, sugar and oil. Set aside.
Blanch the diced chicken breast, pumpkin and taro. Let stand.
Wash the rice. Cook in water on low heat for 10 minutes.
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.

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