My Recipe

Stir-fried Chicken with Quail Egg and Vegetables

Ingredients:

8 oz boneless skinless chicken breast
15 canned quail eggs
1/2 of 398 ml can canned whole straw mushroom (about 3.8 oz drained)
2 oz carrot
4 oz celery
2 tsp garlic (minced)
2 tsp ginger (minced)
100 g of a 400 g pack fresh steamed chow mein

Chicken Marinade:

1 tsp light soy sauce
dash white ground pepper
1 tsp water
3/4 tsp cornstarch
2 tsp oil

Sauce:

2 tsp light soy sauce
1/4 + 1/8 tsp salt
1/4 tsp sugar
1/2 tsp chicken broth mix
dash white ground pepper
1/2 tsp sesame oil
1½ tsp cornstarch
6 Tbsp water

Method:

  1. Cut chicken into thin slices. Add marinade and set aside for about 30 minutes.
  2. Rinse and drain quail egg.
  3. Drain straw mushroom. Cut bigger ones into halves. Make a cross at the cap end of each small one. Rinse and drain.
  4. Cut carrot into 1/8” thick slices and celery into 1/2” thick diagonal slices.
  5. Mix sauce ingredients.
  6. Line chow mein evenly covering the bottom of an 8” diameter stainless steel strainer with handle. Put a slightly smaller one or same size on top to keep chow mein in place. Deep fry in hot oil until crispy and golden. Cool and remove chow mein which forms the shape of a bird’s nest.
  7. Heat wok and add 1 Tbsp oil. Stir-fry carrot for 30 seconds. Add celery and straw mushroom, toss for 30 seconds. Add 1 tsp wine and toss briefly. Remove.
  8. Reheat wok and add 1½ Tbsp oil. Sauté half of the ginger and garlic until fragrant. Add half of the chicken and stir-fry until no longer pink. Remove. Add another 1 Tbsp oil to wok. Sauté the remaining ginger and garlic until fragrant. Add the remaining chicken and stir-fry until no longer pink. Return previously cooked chicken to wok. Add quail egg and 1 tsp wine. Toss for 10 seconds. Return vegetables in Step 7 to wok. Add sauce ingredients. Keep tossing until sauce thickens. Remove and arrange inside chow mein nest. Serve at once.

Nutrition value for 1/6 portion of recipe:

Calorie 241, Fat 13.9 g, Carbohydrate 18 g, Fibre 2 g, Sugar 2 g, Cholesterol 214 mg, Sodium 541 mg, Protein 14 g.


Anytime Workout

Strengthen Your Hips While Picking Something Up from the Floor


  1. If you want to pick something up to your left, step your left foot out to the side.
  2. Keep you right leg straight as you bend your left knee and ankle so you squat backward over your left foot.
  3. Grab the object, then use your left bum muscles to stand back up. Reverse leg to pick something up on your right.

Source: The Globe and Mail

Dip, Dip, Hooray – Kids Eat More Veggies with Flavoured Dips

Many parents have a difficult time persuading their preschool-aged children to try vegetables, let alone eat them regularly. Food and nutrition researchers have found that by offering a dip flavored with spices, children were more likely to try vegetables — including those they had previously rejected.

“Less than 10 percent of 4- to 8-year-olds consume the USDA (U.S. Department of Agriculture) recommended daily servings of vegetables,” said Jennifer S. Savage, associate director of the Center for Childhood Obesity Research at Penn State. “Even more striking is that over one-third of children consume no servings of vegetables on a typical day. We wanted to figure out a way to increase vegetable consumption.”

According to ChooseMyPlate, a USDA initiative, children between the ages of three and five should be eating one and a half to two cups of vegetables every day. Vegetables provide fiber and necessary nutrients. They can also replace less healthy food choices and combat obesity because they are less calorie-dense.

Savage and colleagues found that children were three times more likely to refuse eating a vegetable alone than they were to eat the same vegetable when paired with a reduced-fat flavored dip. And the children were twice as likely to reject a vegetable with no dip than they were if given the same vegetable with plain dip.

The researchers report in a recent issue of the Journal of the Academy of Nutrition and Dietetics that they worked with 34 children between the ages of 3 and 5 to determine each child’s familiarity with vegetables and which were liked or disliked. The children were then reintroduced to the same vegetables, this time with a dip, and each child’s likes and dislikes were reevaluated.

“Repeated exposure is a way to get kids to like new foods,” said Savage. “This has been demonstrated in previous studies. But first you have to get them to taste the vegetable. Plus, the servings do not need to be huge — the key may be to start by offering really small portions.”

In as few as four tasting sessions, Savage and colleagues found that preschoolers consumed more of a disliked vegetable when it was paired with a dip flavored with spices than when it was eaten alone.

The children tasted and rated six different vegetables: carrots, cucumbers, celery, green beans, red peppers and yellow squash. After tasting each vegetable, the children were shown three cartoon faces and asked to pick which one best showed how they felt. Their choices were “yummy,” “just okay” and “yucky.” The researcher also noted if the child refused to try the sample. In the next session the children were introduced to five different Miracle Whip-based reduced-fat dips, one plain and the other four flavored with different combinations of spices. The most well-liked dips were flavored “pizza” and “ranch;” the least-liked dips were “herb” and “garlic.”

After the initial tastings and ratings, the preschoolers were given veggies and dip together. Thirty-one percent of them deemed a vegetable alone to be “yummy,” but when paired with a flavored dip 64 percent of the children found the vegetable “yummy.” On the other end of the spectrum, 18 percent of children refused to eat a vegetable by itself, while only six percent would refuse to eat a vegetable when paired with a flavored dip.

In the last part of this study the researchers offered the preschoolers celery and yellow squash, paired with a preferred flavored dip. These vegetables were chosen because they were the least liked of the six tested. The children were offered celery one day and squash on a different day. As expected, overall, the children ate more of each veggie when paired with a dip than when it was served alone.

The amount of squash eaten by the preschoolers more than doubled when paired with a flavored dip. The quantity of celery eaten increased 62 percent when paired with a flavored dip.

“Just because a child refuses to taste a vegetable doesn’t mean they don’t like it,” Savage said. “It’s foreign — the key is to try to get them to taste it in a positive light.”

Source: The Pennsylvania State Universit

Easy Seafood Pasta

Ingredients

5 cooked shelled shrimps
3 mussels
2 scallops
250 g bucatini
2 mushrooms
salt and pepper

Sauce

50 g spinach
2 tbsp butter
2/3 cup cream
2 cups chicken broth

Method

  1. Blanch spinach in boiling water until wilted. Blend spinach and 2/3 cup chicken broth in a food processor.
  2. Heat butter in a pan. Add the remaining chicken broth. Bring to a boil. Mix in spinach and broth mixture. Bring to a boil again. Thicken with a solution of 1 tsp cornstarch and 1 tbsp water. Mix in cream to form the creamy spinach sauce.
  3. Cook pasta in boiling salted water until al dente. Remove and drain.
  4. Heat 1 tbsp oil in the pan. Sauté shrimp, mussel, scallop and mushroom. Mix in sauce. Season with salt and pepper to taste. Add pasta and mix well with sauce. Remove and serve hot.

Note:

  • Bucatini, also known as perciatelli, is a thick spaghetti-like pasta with a hole running through the centre.

Source: Hong Kong magazine

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