脆香茄子
難度
medium材料
茄子 1斤雞脾肉 1件
花生 2茶匙
葱粒 少許
芝麻 少許
醃料
生抽 1茶匙鹽 半茶匙
糖 半茶匙
麻油 少許
胡椒粉 少許
生粉 1茶匙
調味料
蠔油 1茶匙水 2茶匙
步驟
- 雞脾肉洗淨抹乾水份，放攪拌機攪碎，加入醃料醃片刻。
- 茄子去蒂洗淨，開邊蒸10分鐘。
- 取出切件備用，雞肉下熱鑊炒至七成熟。
- 再將茄子件回鑊同炒，加入調味料炒至全熟上碟。花生打碎，與芝麻、葱粒灑在茄子上即成。
營養顧問話你知
脆香茄子的主要素材為茄子，而花生、芝麻、蔥粒主要是負責增進整道菜的口感。這道菜的營養價值與茄子的利用扯上直接有關，但更重要的是其烹調方法！茄子本身的最大問題便是它的吸油特質，就好像海綿一樣把餸菜中的油脂吸掉，原屬低脂食物的茄子則變成高脂食物。大家可以幻想一下「魚香茄子煲」即可！脆香茄子這道菜採用「蒸」的烹調方法去令茄子變半熟，對茄子而言，這個是最健康的烹調手法之一。
營養小TIPS
茄子一般呈現紫色，與其高「花青素」含量有關。花青素的常見來源包括藍莓、西梅、葡萄、車厘子、山竹等，具有非常顯著的保健療效，尤其在預防心臟病、癌症和糖尿病。花青素通過不同機制來達到疾病預防之效果，如抑制血管生成、抗血小板凝聚、刺激細胞自我滅亡、提升胰島素敏感度、提高免疫力、強力抗氧化作用等。在另一方面，茄子本身的升糖指數較低，纖維和鉀含量高，因此適合患有高血糖、高血壓人士食用。
Difficulty
mediumIngredients
Eggplant 1 KgChicken Thigh 1 piece
Peanuts 2 tea spoons
Green onion bits a little
Sesame a little
Dressing
Crispy Eggplant
Seasoning for marinating
Soya sauce 1 tea spoonSalt ½ tea spoon
Sugar ½ tea spoon
Sesame oil a little
Pepper a pinch
Corn flour 1 tea spoon
Seasoning
Oyster sauce 1 tea spoonWater 2 tea spoons
Steps
- Wash and dry the chicken thigh. Place it into a blender for mincing. Marinate the minced meat with the seasoning.
- Remove the core of the eggplant. Cut into half and steam it for 10 minutes.
- Cut the eggplant into small pieces for later use. Fry the minced chicken in a pan until it's 70% cooked.
- Add the eggplant pieces along with the seasoning and stir-fry until the chicken is fully cooked.
- Crush the peanuts and then sprinkle it on top along with the sesame and green onion bits.
Nutrition Analysis
The main ingredients for making "Crispy Eggplant" include eggplant, peanuts, sesames and green onions, and they are responsible for the sense of "crunchiness" of the dish. The most nutritious ingredient of this dish is eggplant, but the most important thing to keep in mind is the cooking method! The main problem of eggplant is its unique "oil-absorbing" capacity, just like a sponge, absorbing the fats from the whole dish, turning the original low-fat eggplant into a high-fat eggplant. You can imagine the enormous amount of fat within the dish "Eggplant in Clay Pot", often found in Chinese restaurants! Using methods such as "steam" to make eggplants should be one of the best cooking methods.
Nutrition Tips
In general, the purple color seen in eggplant is associated with the high "Anthocyanin" content. The most common sources of the phytochemical anthocyanin include blueberry, plums, grapes, cherries, mangosteen, etc. These fruits are apparent in their health-promoting effects, especially in the prevention of heart diseases, cancer and diabetes mellitus. Through different mechanisms, anthocyanin helps prevent many chronic diseases, and these mechanisms include anti-angiogenesis, anti-platelet aggregation, stimulating apoptosis, improving insulin sensitivity, enhancing immune system, and potent antioxidative effect, etc. On the other hand, eggplant is a low glycemic index (GI) food, with high fibre and potassium content, thus suitable for people with hyperglycemia and hypertension.