牛肉菘子生菜包
難度
medium材料
生菜 1個牛肉 1斤
菘子仁 2茶匙
雜豆 半杯
醃料
豉油 2茶匙蠔油 半茶匙
糖 半茶匙
麻油 少許
生粉 少許
調味料
蠔油 1茶匙生抽 1茶匙
鹽 少許
胡椒粉 少許
糖 半茶匙
麻油 少許
水 2茶匙
生粉 1茶匙
步驟
- 先將牛肉攪碎。
- 加入醃料略醃。
- 菘子用白鑊炒至金黃色，雜豆洗淨抹乾水份。
- 生菜洗淨撕開一片片盛碟上。
營養顧問話你知
在營養價值方面，這道菜營養均衡，顏色鮮艷，更可增加蔬菜攝取量，減低兒童過量進食之風險。另外，要有效增加蔬菜攝取可嘗試每個生菜包利用兩片生菜來製作，既能增加營養，又能增進爽脆口感。菘子屬於堅果的一種，所含有的單元不飽和脂肪酸能維持心血管健康，另外維生素E、錳和磷更能增進兒童腦部健康，實屬健康的配料。未經加工的堅果類如合桃、腰果、巴西堅果、栗子、杏仁等一向都被廣泛用作維持血管健康以及補腦之用！
營養小TIPS
牛肉的營養價值頗高，但含有高飽和脂肪，多食對心血管不佳。很多家庭主婦都誤以為只有膳食中膽固醇才會導致心血管疾病，其實膳食中飽和脂肪過多亦會增加血液中膽固醇水平。在另一方面，牛肉屬「紅肉」的一種，研究發現紅肉攝取太多會增加患上大腸癌之風險。有見及此，飽和脂肪的每天建議攝取量是不可多於總卡路里攝取量的10%！比如說，一個每天進食2,000kcal的人士飽和脂肪攝取量每天不可以超過22克。
Beef, Basil Pine Nuts in Lettuce Pockets
Difficulty
mediumIngredients
Lettuce 1 pieceBeef 1 Kg
Basil Pine Nuts 2 tea spoons
Mixed Bean ½ Cup
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 spoonSoya sauce 1 tea spoon
Salt a pinch
Pepper a pinch
Sugar ½ tea spoon
Sesame oil a little
Water 2 tea spoon
Corn flour 1 tea spoon
Steps
- Mince the beef.
- Add the seasoning to marinate the minced beef.
- Fry the basil pine nuts in a heated pan (without oil) until they turn golden. Parboil the mixed beans, drain and dry them.
- Fry the beef in a pan, add the basil pine nuts and mixed bean. At last, add the seasoning and stir fry until the beef is fully cooked.
Tips
- When you eat, you scoop the stir-fried ingredients onto a leaf of lettuce, then wrap and eat it.
Nutrition Analysis
Nutritionally, this colorful dish is filled with balanced nutrients, while rich in vegetable sources, thus may help minimize the risk of over-eating by children. Meanwhile, if you want your children to consume more vegetables, you can try to use two slices of large lettuce to make one lettuce pocket. This makes the pocket to be more nutritious and fibre-rich. Basil pine nuts contain monounsaturated fats that can help maintain healthy cardiovascular system. Moreover, they also contain vitamin E, manganese and phosphorous, which are essential for the health of children brain, and thus are considered as healthy ingredient. As always, unprocessed nuts such as walnuts, cashew nuts, Brazil nuts, hazelnuts and almonds are often used to maintain overall health of cardiovascular system and nervous system!
Nutrition Tips
Although the overall nutritional value of beef is high, but since it contains high saturated fat content, therefore frequent consumption will affect heart health. Many housewives believe that only dietary cholesterol would lead to an increased risk of heart diseases, but actually high consumption of saturated fat would also increase serum cholesterol level. On the other hand, beef is a type of “red meat”, and researches have suggested that high red meat intake would lead to an increased risk of colon cancer. As a result, daily saturated fat consumption should not exceed 10% of total calories! For example, if a person consumes 2,000kcal that day, this person’s saturated fat intake of that day should not exceed 22 grams.
Nevertheless, beef is still rich in nutrients such as proteins, fats, vitamin A, B-complex, iron and zinc, and these nutrients are essential for maintaining normal growth in children. In addition, some preliminary researches have identified a special type of fat in beef called “CLA”, and this fatty acid may assist weight loss. Due to the fact that CLA is present in beef, some scientists believed that Atkins Diet may actually work in weight management programs. However, long term high consumption of beef to help weight loss may affect overall health and still very controversial, so make sure you control the intake of beef.