Healthier Recipes

Ingredients:

250 g macaroni

150 g shredded chicken meat

100 g cauliflower

7 fishballs

3 big onions

3 cloves garlic

¼ ginger

3 dried chilies

3 tbsp tomato paste

1 tsp pepper

1 tsp sugar

600 ml water

3 tbsp corn oil

1 red chili

1 green chili

1 stalk spring onion

1 stalk coriander

4 shallots

Cooking Method:

1. Boil the macaroni for 5 – 10 minutes and then drain away the water.

2. Cut fishballs into halves.

3. Cut cauliflower into bite size chunks.

4. Slice the shallots and stir fry till golden brown.

5. Chop the following ingredients:

• 1 red chili
• 1 green chili
• 1 stalk spring onion
• 1 stalk coriander

6. Remove seeds from the dried chilies.
7. Grind the following:

• 3 big onions
• 3 cloves garlic
• ¼ ginger
• 3 dried chilies

8. Heat the oil in a wok; add in all the grinded ingredients and the pepper. Stir fry for 5 – 7 minutes.
9. Pour tomato paste into the wok and stir fry along with the grinded ingredients for a while before adding water.
10. Add the chicken meat and fishballs into the mixture.
11. Next add in the cauliflower along with sat and sugar to taste.
12. Lastly, pour in the macaroni and stir well.
13. Garnish with chopped red and green chilies, spring onion, coriander and fried small onion slices. 

Nutritional Content per Serving:

Energy: 352 Kcals

Carbohydrate: 61 g

Protein: 19.1 g

Fat: 3.5 g

Saturated Fat: 0.8 g

材料:

75克通心粉

1 块去皮鸡腿或鸡胸肉

25 克红萝卜丁

500 毫升清水

¼ 茶匙盐

胡椒粉 （依个人口味）

2 根辣椒

1 根青葱

1 根芫茜

4 颗红葱头

烹煮方式:

1. 将以下材料切丁:

• 2 根辣椒
• 1 根青葱
• 1 根芫茜

2. 红葱头切薄片，炸至金黄色。
3. 在锅里煮滚清水。
4. 加入通心粉，煮10至15 分钟，或熟透。
5. 沥干通心粉，用冷水冲过。
6. 在另一个锅里，煮滚清水，加入 红萝卜丁和盐。
7. 水再次滚后，加入鸡肉。
8. 当鸡肉熟透，取出待凉，再切丝。
9. 将通心粉和鸡肉丝盛在碗里，加入热腾腾的红萝卜汤。
10. 用辣椒、芫茜、青葱和油葱点缀再上桌。

每一人份的营养成分:

热量: 370.3 大卡

碳水化合物: 30 克

蛋白质: 40.7 克

脂肪: 9.7 克

饱和脂肪: 2.9 克