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鸡肉卷配烤南瓜和土豆

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2017 年 3 月 02 日

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3 分钟阅读

Chicken Roulade with Roasted Pumpkin and Potatoes

作者：Muhammad Fikri Bin Fahruddine 博士

享受美食是人生的一大乐趣。糖尿病绝不能阻碍您享受喜爱的食物或尝试新的食物。糖尿病患者也可以品尝美食。您所要做的就是让食物更健康，同时又不失美味。试试这些健康饮食的小窍门吧。

Choose the right types of sugar

Sugar comes mainly from grains, fruits, beans, milk and vegetables. The natural sources are better choices because they are packed with important nutrients and fiber that might help you control blood sugar better. Remember, the key is to watch how much you eat at a time because even it is natural sugar, it would raise your blood sugar level.

Less salt

Always go for fresh and less processed ingredients. Processed foods are often very high in salt content. Try to eat more home-cooked meals as you can control the amount of salt in the recipe by reducing it to half or eliminating it completely and add other flavorings such as herbs and spices. Learn to enjoy real food and real flavors.

Switch to good fats and eat a healthy amount

Say yes to lean and white meat. Trim off all animal fat and skin before cooking because they can make your cholesterol high. Always choose low-fat or fat-free milk and dairy products. Anything flavored or sweetened such as chocolate milk is a big no.

Chef Mohd Izzat from Columbia Asia Hospital – Cheras would like to present a simple western dish that can be enjoyed by diabetic patients. Let’s get to know Chef Mohd Izzat a little better.

Q: Can you share with us your previous working experience before joining CAH-Cheras?
Chef Mohd Izzat: I was in the hotel industry for almost 15 years. I used to work in different hotels and restaurants and my last position was Western Sous Chef for banquets in Pullman Hotel.

Q: Why did you choose to join the hospital industry?
Chef Mohd Izzat: I decided to join the hospital industry because I wanted to gain more knowledge and improve my skills in preparing healthy foods.

Q: What dish will you be introducing to us today and why did you choose this dish?
Chef Mohd Izzat: Chicken Roulade with Roasted Potatoes and Pumpkin. I chose this dish because it is a healthy and complete meal for diabetic patients. It just takes around 30 minutes to prepare because the cooking method only involves steaming and searing on a hot plate. To maintain the freshness and crispiness of the salad, soak the salad in ice water for a few minutes.

食谱

Chicken Roulade with Roasted Potatoes and Pumpkin

Serves 1

成分

Chicken Roulade

  • 100g Skinless, boneless chicken breast
  • 5ml Egg whites
  • 4g Green capsicum (cut julienne)
  • 4g Red capsicum (cut julienne)
  • 盐适量
  • 胡椒粉适量

Mushroom sauce

  • 5g Shitake mushroom
  • 20ml Homemade chicken stock
  • 3g Onion
  • 2g Garlic
  • 5ml Corn oil
  • 盐适量
  • 胡椒粉适量

Mesclun Salad

  • Lolo Rosa salad
  • Butterhead salad
  • Frisee salad
  • Asparagus

Roasted potatoes and pumpkin

  • 30g Pumpkin
  • 1 medium size Potato
方法
  1. Mince the chicken and mix it with the egg whites. Season with salt and pepper.
  2. Lay the minced chicken flat on a plastic wrap. Place the capsicums in the middle of the minced chicken which has been flattened lengthwise.
  3. Roll up the flattened mince chicken. Use the plastic wrap to help you tighten the roll, and tuck in the ends to hold in the filling.
  4. Steam in the oven for 20 minutes. Remove the plastic wrap.
  5. Add ½ tsp. of corn oil to the pan and heat on medium-high. When the pan is hot, add the chicken roulade to the pan and cook till brown. Cook until the roulades are cooked through, about 6 minutes.
  6. When the chicken roulades are cooked, remove from the pan onto a plate, cover with aluminum foil to keep them warm.
  7. Preheat oven to 180oC. Cut potatoes and pumpkin into wedges, roughly 2 inches wide and place them onto the tray. Roast for about 10 – 15 minutes.
  8. Sauté onion and garlic in ½ tsp. hot corn oil over medium heat for 1 minute or until they turn golden brown. Add chicken stock and shitake mushrooms and cook 2 minutes or until thick. Spoon sauce over chicken and serve immediately.

营养成分（每份）：

Energy (kcal) – 307
Carbohydrates (g) – 31
Protein (g) – 22
Fat (g) – 11
Sodium (mg) – 481
Dietary Fiber (g) – 2

Nutrition Tips:

  • Choose healthy ingredients. Use white meat instead of red or dark meat and lean meat instead of fatty meat. Trim off all animal fat and skin before cooking.
  • Cook using healthy methods. Steam instead of deep-frying.
  • Use a non-stick pan when browning the meat.
  • Control salt usage. When preparing home-cooked foods, you can reduce salt in the recipe by half or eliminate it completely and add other flavorings such as herbs and spices or garlic to compensate the taste.

Recipe prepared by:
Chef Muhammad Izzat Bin Ishak
Columbia Asia Hospital – Cheras

Nutrition information by:
Kong Woan Fei
Nor Alifah Binti Mokhtar, Food Service Coordinator
Columbia Asia Hospital

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2017 年 3 月 02 日

-

3 分钟阅读

Chicken Roulade with Roasted Pumpkin and Potatoes

作者：Muhammad Fikri Bin Fahruddine 博士

Muhammad Fikri Bin Fahruddine 博士

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