A low-carb healthy dish should have high proteins, healthy fats & lots of vegetables which is most beneficial for weight-watchers! Minced chicken & green peas contain proteins which helps to promote growth, energy & cell regeneration. While Gingko nuts, commonly known as memory booster, helps to improve brain & circulatory health. Added with 5color vegetables, it provides 5 Color Diet nutrients which helps to promote 5 organs’ health (Heart, Lungs, Spleen, Liver & Kidneys).
Preparation Time: 20-25 minutes.
Cooking Time: 20 minutes.
Calories: Below 300.
Serving size: 6-8 persons.
Benefits: Helps to strengthen health of cardiovascular system, gastrointestinal system, respiratory tract system, stomach-spleen, liver, kidneys & immune system as well as boost memory power, etc.
Ingredients – Main
Minced chicken – 200 grams. (Before preparing other ingredients, firstly marinate minced chicken with black soybean thick sauce 1 teaspoon, corn flour 1 tablespoon, olive oil 1 tablespoon & pepper 1 dash)
Button mushrooms – 12 nos. (Cut into halves & slices. Rinse with hot water)
Carrot, about 6-8 inch length – 1 no. (Peel carrot skin & grate it. Rinse in hot water to get rid of its raw taste which is disliked by some individuals)
Gingko nuts – 18 nos. Optional. (If buy ready-packed: soak in hot water for 10 minutes or dried type: deshell nuts, boil in water for 10 minutes & peel off skin)
Goji berries – 1 tablespoon = 5 grams. (Rinse with hot water)
Green peas, frozen – ¾ rice bowl size = 100 grams. (Rinse with hot water)
Purple cabbage, hand palm size – 5-6 pieces. (Cut into thin strips of 1 inch length. Rinse in hot water to get rid of its Sulfur taste which is disliked by some individuals)
Ingredients – Seasonings & Garnish
Black Soybean thick sauce – 4-6 tablespoons. (I use AAA brand which has low sodium content)
Corn flour – 1 tablespoon.
Coriander for garnishing – 1 stalk. (Use top of coriander only)
Garlic – 6 cloves. (Mince it)
Ginger – 2 thin slices. (Mince it)
Onions – 2 small nos. (Cut each onion into 8 pieces & slice thinly)
Olive oil – 4 tablespoons.
Pepper powder – ¼ teaspoon.
Sesame oil – 1 teaspoon.
Water – ½ rice bowl = 150 grams.
Preparation
(1) Heat olive oil in a washed wok over middle flame till smoking. Add marinated minced chicken, spreading it out with a spatula & break the minced chicken into small pieces.
(2) After 5 minutes, set the minced chicken aside of the wok, add minced garlic & minced ginger and stir for 1 minute. Then add sliced onions & stir for another 1 minute.
(3) After then, add the minced chicken, black soybean thick sauce, sesame oil & pepper together to the minced garlic, minced ginger & sliced onions, stir fry until the minced chicken is golden brown. Add water & simmer for 5 minutes. Transfer cooked minced chicken into a bowl & set aside.
(4) Scoop 1st 1/5 of the cooked minced chicken without the gravy in the same wok, add goji berries & stir-fry for 1 minute. Transfer cooked minced chicken with goji berries into a bowl & set aside.
(5) Scoop 2nd 1/5 of the cooked minced chicken without the gravy in the same wok, add button mushrooms & stir-fry for 1 minute. Transfer cooked minced chicken with button mushrooms into a bowl & set aside.
(6) Scoop 3rd 1/5 of the cooked minced chicken without the gravy in the same wok, add green peas & stir-fry for 1 minute. Transfer cooked minced chicken with green peas into a bowl & set aside.
(7) Scoop 4th 1/5 of the cooked minced chicken without the gravy in the same wok, add grated carrot & stir-fry for 1 minute. Transfer cooked minced chicken with grated carrot into a bowl & set aside.
(8) Scoop last 1/5 of the cooked minced chicken without the gravy in the same wok, add sliced purple cabbage & stir-fry for 1 minute. Transfer cooked minced chicken with sliced purple cabbage into a bowl & set aside.
(9) Arrange on a plate from left to right, in portion of (1) 1/8 plate size of minced chicken with purple cabbage. (2) 1/8 plate size of minced chicken with button mushrooms. (3) 1/8 plate size of minced chicken with goji berries. (4) 1/8 plate size of minced chicken with carrot and (5) 1/2 plate size of minced chicken with green peas. Then pour gravy over the minced meat with 5color vegetables and garnish with coriander in the centre & gingko nuts in a circle. Serve with rice, bread or pancake wraps.
NOTE
(1) This healthy dish is ideal for everyone especially for those who want to have healthier diet & weight-watchers.
(2) If you have cough, replace minced chicken with other minced meat because chicken may cause phlegm & aggravate the cough’s condition.
(3) Ginkgo nuts should be eaten in moderation as excess intake may cause 4’-O-methylpyridoxine (Ginkgotoxin) poisoning. (a) For adults: If take on daily basis, take not more than 10 nos. (b) For children below 12 years old: If take on daily basis, take not more than 5 nos. Children below 5 years old: If take on daily basis, take not more than 3 nos.
(4) For vegetarians, you can remove the minced chicken & replace with beancurd.
