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千絲萬縷

by 何偉滔 嘉璐 Categories 識飲識食

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千絲萬縷

材料

雞脾肉 1隻
火腿 3片
蘿蔔 半個
西芹 兩條
葱 1棵
韓國粉絲 1包
葱片 4片
蒜片 4粒
芝麻 少許

醃料

生抽 2茶匙
糖 半茶匙
胡椒粉 少許
麻油 少許
生粉 1茶匙
酒 少許

調味料

雞湯 1碗
蠔油 2茶匙
老抽 2茶匙

步驟

  1. 先將粉絲用水浸軟，用滾水煮至軟身備用。
  2. 雞脾肉切條加入醃料拌勻。
  3. 蘿蔔去皮刨絲，西芹洗淨切絲，葱洗淨切段。
  4. 先爆香薑和蒜粒，下雞肉炒至半熟，再加入西芹、火腿和蘿蔔絲炒勻。最後再加粉絲略炒，加入調味料炒勻，熄火加上葱片和芝麻即成。

貼士

  1. 韓國粉絲可與韓國食品店或大型日式超市有售。

營養顧問話你知

利用雞肉絲、火腿絲、紅蘿蔔絲、西芹絲、蔥絲和粉絲作為主要素材的「千絲萬縷」，營養既均衡，又能提供飽腹感，能有效減低過量進食機會。紅蘿蔔、西芹和蔥絲蘊含豐富的膳食纖維，令這道菜產生「爽脆」的感覺，使平常不喜歡進食素菜的兒童無意中攝取更多纖維，增進健康。另一方面，在營養學範疇裡亦有一種稱為「顯量進食法」的概念，是用於減肥之用。背後理論是指若果能把食物切成絲狀或其他更細小的形狀，做成量大、容易被消化的餸菜的話，便能給予人們飽腹感，得到了飽腹感，人們就不會攝取過量熱量，直接減低肥胖風險。這個方法是一種不錯的減肥方法，況且，把食物切成絲狀能促使兒童放慢進餐速度，對維持正常體重及減輕消化系統負擔相當重要。

營養小TIPS

紅蘿蔔含有豐富的β-胡蘿蔔素，屬於維生素A的前驅物，對維持人類視覺、免疫力發展、黏膜組織健康、肺部及支氣管健康、預防皮膚乾燥和維持正常骨骼發展相當重要。另一方面，紅蘿蔔具有很強的抗衰老能力，對預防各種退化性疾病如心血管疾病、肺癌和骨質疏鬆等效果顯著。

Stir fry Shreds

Ingredients

Chicken thigh meat 1 portion
Cooked ham 3 slices
Carrot ½ stalk
Celery 2 stalks
Green onion 2 strips
Korean vermicelli 1 pack
Sliced garlic 4 slices
Sesame a little
Corn flour 1 tea spoon
Cooking wine a little

Seasoning for marinating

Soya sauce 2 tea spoons
Sugar ½ tea spoon
Pepper a pinch
Sesame oil a little

Seasoning

Cooking wine a little
Oyster sauce 2 tea spoons
Dark soya sauce 2 tea spoons

Steps

  1. Soak the vermicelli until it softens. Parboil it to make it softer and drain for later use.
  2. Cut the meat into small shreds and marinate it with the seasoning for marinating.
  3. Peel the carrot and shred it into long, thin pieces. Wash and cut the celery into long, thin shreds as well. Cut the green onions to into 1-inch pieces.
  4. First, fry the ginger and garlic. Then, add into the chicken shreds and when they’re half cooked, put in the celery, ham and carrot shreds and stir fry until all the ingredients have mixed. At last, combine the vermicelli and seasoning and stir fry a litt

Tips

  1. Korean vermicelli can be bought at Korean food shops or Japanese supermarkets.

Nutrition Analysis

“Stir fry shreds” is made with shreds of chicken thigh meat, ham, carrots, celery, green onions and Korean vermicelli. This dish is nutritious, while providing satiety, thus minimizes the problem of over-eat in children. Carrot, celery and green onion are all rich in dietary fibre, providing the dish with the sense of “crunchiness”. Children who usually dislike veggies can intake a bit more fibre through this dish. On the other hand, there is a theory in the study of nutrition, stating that if foods are cut into slices or shreds or other smaller shapes, increasing the quantity while making foods more digestible, then this dish can promote satiety. When satiety is stimulated, people will not consume excess calories in such a meal, thus lowering the risk of obesity. This theory is often used during weight management programs. Furthermore, cutting foods into shreds can help slower the speed in which children consume their meal, and thus help maintain healthy weight and reliefs the stress on the digestive system.

Nutrition Tips

Carrots are rich in β-carotene, and this phytochemical is a precursor of vitamin A. It serves essential function for human eye-sight, immune development, integrity of mucous membrane, lungs and bronchioles, and is also essential in preventing dryness of skin and supports normal bone development. On the other hand, carrots have potent antioxidant capacity, therefore beneficial towards the prevention of various degenerative diseases such as cardiovascular diseases, lung cancer and osteoporosis.

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About the Author

何偉滔

香港中文大學營養及食品科技碩士學位
加拿大多倫多大學人類生物學學士學位 擁有多年教學經驗﹐為港澳資深著名營養學課程講師。
曾多次被邀請到不同機構、慈善團體及學校擔任主講嘉賓，更多次獲電台及報章邀請接受有關健康飲食的訪問。

嘉璐

曾任傳媒工作，撰寫飲食專欄和食譜近十年。
工作關係認識各國大廚，乘機偷師回家勤於練習。
最愛到處搵食，提升對味道的觸角，探究各國烹煮方法，尋找靈感。
相信只要用心，沒有煮不好的佳餚。 愛吃愛煮愛鑽研，現在學習從飲食中頓悟人生。

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