Winning Recipes & Comments - Open Competition 1st Runner-up Chicken with Tomato & Egg Plant Pie
Winning Recipes & Comments - Open Competition 1st Runner-up |
Chicken with Tomato & Egg Plant Pie
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Ingredients
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4 servings |
Garnish
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Tomato, sliced .................. 40g.
Eggplant, sliced ................ 160g.
Minced chicken fillet ......... 200g.
Fresh mushroom,diced..... 150g.
Onion, diced ...................... 1/2pcs
Carrot, shredded .............. 1/2pcs
Walnut, crumbled .............. 50g.
Tomato paste .................... 1 1/2tbsp.
Oil ....................................... 4tsp. |
Parsley
Sliced tomato |
Seasonings
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Salt ........................... 1/2 tsp.
Pepper ..................... Pinch
Corn flour ................ 1 tsp.
Sugar ....................... 1/2 tsp.
Soy sauce ............... 1 tsp. |
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Method
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- Dice the onion, carrot, mushroom and marinade the chicken .
- Grease a pie dish, alternately arrange the tomato and eggplant slice in the dish.
- Fry the vegetable ingredients, add tomato paste, minced chicken fillet. Fry until golden brown. Add in cold water and cook for 5 mins.
- When the chicken is ready stir in the cornflour with water. Stir and cook until boiling. Pour onto the tomato and eggplant slices.
- The pie is ready, sprinkle the crumbled walnut on the top.
- Garnish with tomato slices and parsley.
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Nutritional Analysis
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Energy: 796cal.
Fat: 52g. |
Protein: 60g.
Carbohydrate: 37g. |
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Dietitian's Tips
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- Tomato is rich in Vitamin C which can be destroyed by high temperature
during cooking . So tomato is best eaten raw.
- Chicken has a lower fat content than other red meats , so is a good meat choice.
But still you should avoid excessive amount.
- You can also consume beef and pork; choose lean cuts and eat not more than
90 gm meat in each meal.
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