Some Healthy Recipes

Bean Ravioli With Capsicum. Picture: nst.com.my

Here are some healthy recipes that do not require lengthy or complicated preparation, courtesy of the chefs at Prince Court Medical Centre.


Mediterranean Bean Mash in Tortilla
(Serves 4)

You’ll need:
8 pieces fresh tortilla sheets
15g olive oil
200g cooked cannellini beans
200g cooked borlotti beans
200g cooked chickpeas
60g onion, finely diced
60g celery, finely diced
10g chopped garlic
2 bay leaves
4 sage leaves, finely chopped
450ml chicken stock
50g light cooking cream
6g salt
1g crushed black pepper
8g fresh chopped parsley

Method
1. Fry onion, celery, garlic in oil for 5 minutes until they soften. Add stock, sage and bay leaves and bring to boil.
2. Add all beans, season with salt and pepper and simmer gently for about 10 minutes.
3. Add cream and cook further. Then add parsley and seasoning if required.
4. Fill tortilla with cooked beans and grated cheese.
5. Cook in a griddle pan or hot frying pan, until it turns golden on the outside. Serve.

Nutritional information
(per serving)
Calories: 207.1 kcal
Total fat: 11.3g
Cholesterol: 12.1mg
Sodium: 962.2mg
Carbohydrate: 10.6g
Dietary fibre: 1.2g
Protein: 9.7g

Kung Po Chicken
(Serves 2)

You’ll need:
200g chicken breast (skinned, slice)
0.6g white pepper
20g palm oil
5g cornflour
5g yellow onion (medium cube)
20g red pepper (medium cube)
20g green pepper (medium cube)
8g dry chillies, cut 5cm length (fried)
30g cashew nut (fried)
6g spring onion (cut 5cm lengths)

For sauce:
8g tau pan paste
28g light soya sauce
20g dark soya sauce
18g black vinegar
32g castor sugar
120g chicken stock

Method
1. Dilute cornflour with half of chicken stock.
2. Add remaining chicken stock to sauce ingredients. Mix well and keep aside.
3. Marinade chicken with pepper.
4. Heat oil in a pan and stir-fry chicken lightly.
5. Add onion, peppers, dry chilli and continue to saute.
6. Add sauce ingredients and bring to the boil. Pour in diluted cornflour and simmer for a few minutes to thicken.
7. Add cashew nuts, stir and remove from heat.
8. Put in a bowl and garnish with spring onion. Serve with steam rice.

Nutritional information
(per serving)
Calories: 178.32kcal
Total Fat: 9.47g
Cholesterol: 105mg
Sodium: 799mg
Carbohydrate: 2g
Dietary fibre: 0.3g
Protein-21g

Bean Ravioli With Capsicum Sauce
(Serves 4)

You’ll need:

For Ingredients A
250g flour
5 eggs
20ml palm oil
8g salt

For Ingredients B
50g cooked cannellini beans
50g cooked edamame beans
20g onion finely diced
2g cumin powder
2g coriander powder
200ml vegetable stock
2g fine salt
50g unsalted butter
For Ingredients C
100g red pepper, roasted and seeded
10g shallots, finely diced
200ml vegetable stock
5g garlic finely chopped
30ml light cooking cream
20g olive oil or palm oil
3g fine salt
1g crushed black pepper

Method
1. Boil bean, onion and spices (Ingredients B) until soft and keep aside.
2. To make capsicum sauce, saute shallots and garlic with palm oil until translucent and add roasted red pepper. Continue stirring and add remaining ingredients C. When cool, puree in food processor.
3. Mix flour with egg and oil. Knead until dough is smooth and put aside to rest for 10 mins. Divide dough into two and roll into thin pasta sheets.
4. Fill pasta sheet with teaspoons of bean filling and cut into squares. Blanch until al dente (firm).
5. Saute ravioli with palm oil. Arrange on plate and pour over capsicum sauce. Garnish with fresh arugula or salad leaves.

Nutritional information
(per serving)
Calories: 329.6kcal
Total Fat: 14.2g
Cholesterol: 18.6mg
Sodium: 1113.8mg
Carbohydrate: 43g
Dietary Fibre: 1.4g
Protein: 7.1g

Edited from: nst.com.my