Health Tips
Winning Recipes & Comments - Student Competition 2nd Runner-up Orange Small Bundle
Winning Recipes & Comments - Student Competition 2nd Runner-up

Orange Small Bundle

Ingredients

4 servings

Marinade

 
Oranges.................. 8 numbers
Mango .................... 1pcs (100g.)
Corn flour
Carrot ..................... 1pcs
Peas ....................... 100g.
Chicken breast ...... 100g.
Small bundle (Yam noodles) ....... 4 packet
Oil ............................ 1/2 tsp.
Sesame oil ................... 2 tsp.
Water ............................ 2 tbsp.
Sugar .............................1 tsp.

Seasonings

 
Soy sauce ................... 1 tsp.
Corn flour .................... 1 tsp.
Suger .......................... 1/2 tsp.
Salt .............................. 1/4 tsp.
Pepper ........................ a little
Wine............................. 1/2 tsp.
 

Method

     
  1. Rinse, wipe dry and dice the chicken breast. Mix it with marinade.
  2. Rinse the mango and carrot. Peel and dice it.
  3. Rinse peas and drain.
  4. Core orange and remove the content. Carve it into basket shape .
    Reserve the orange juice for the sauce.
  5. Prepare hot water and put the yam bundle in.
  6. Heat 1/2 tsp oil in the wok. Add chicken breast and fry until half cooked. Add carrot and peas. Cook about 2-3 minutes. Add mango and the sauce in.
  7. Put them into the orange baskets.
  8. Add the small bundles on top of the ingredients in the basket.
  9. Serve hot.

Nutritional Analysis

 
Energy: 542cal.
Fat: 25g.
Protein: 38g.
Carbohydrate: 45g.
 

Dietitian's Tips

     
  1. The use of fruits and vegetables in this recipe provides both dietary fibre and Vitamin C.
  2. Yam noodle belongs to the carbohydrate food group. It does not contain any fat. Since it is blend in taste , it can easily be made into savoury or sweet dishes.
 

Jumpo In White Snow

Ingredients

4 servings

Marinade

 
Turnip ............................... 2 pieces (480g.)
Minced chicken breast ... 150g.
Dried scallop ................... 50g.
(soaked, then cut into small pieces)
Water ............................... 240ml.
(for soaking the dried scallop)
Broccoli ............................ 300g
Pieces of carrot ............... a few pieces
Soy sauce ............... 2 tsp.
Corn flour ................. 1 tsp.
Water ....................... 1 tsp.

Sauce

 
Corn flour ............. 1 tsp.
Sesame oil .......... 1/2 tsp.
Pepper ................. a little
Water ................... 1 tbsp.
 

Method

     
  1. Cut up broccoli into small pieces. Cook in water. Cut the turnip into 2.5cm segments and remove the cores.
  2. Soak the dried scallops in 240ml water until soft.
  3. Marinate minced chicken, and mix with the soaked scallop shreds.
    Stuff them into turnip shells, and add a slice of carrot on top of each.
  4. Cook them in the scallop water in a wok for 10 minutes.
  5. Mix the sauce ingredients, add them into the wok slowly. Stir well until sauce is smooth. Pour the sauce on top of the stuffed turnip.

Nutritional Analysis

 
Energy: 561cal.
Fat: 8g.
Protein: 70g.
Carbohydrate: 58g.
 

Dietitian's Tips

     
  1. Chicken breast contains less fat than drumstick and chicken thigh.
  2. Dried scallop does not only enhance the taste, it is also high in protein.
  3. Vegetables of different colour provide a good source of fibre as well as making the dish appealing.