Here are two nutritious meals that you can prepare in under 20 minutes, writes Kasmiah Mustapha
EATING healthy does not always mean you need to prepare elaborate dishes. You can have nutritious and delicious meals with simple and easy-to-get ingredients in just 15-20 minutes.Here are two recipes that have all you need for a balanced meal — protein, carbohydrates and healthy fat. They boost your metabolism and keep you feeling full all day.
OATY CHICkEN CUTLET
(Preparation time: 20 minutes)
INGREDIENTS
450g chicken fillet (minced)
10 tbsp instant oats
1 inch (15g) ginger (minced)
1 stalk (85g) carrot (finely cubed)
¼ (45g) red bell pepper (finely diced)
¼ (45g) green bell pepper (finely diced)
1 (40g) onion (finely diced)
1 tsp soya sauce
¼ tsp salt
¼ tsp pepper
2 tbsp cooking oil
METHOD
1. Stir together minced chicken, ginger, onion, carrot, red and green bell pepper in a large bowl. Add in oats, stir until evenly moistened.
2. Add in salt, pepper and soya sauce, mash the mixture well and divide into 40 portions.
3. Press out each portion into flat round cutlets about ½ inch thick.
4. Heat cooking oil in a nonstick pan over medium heat; cook the cutlet for about 4-5 minutes on each side, until golden brown.
5. Serve hot with your favourite sauce.
DIETITIAN’S TIP
This recipe uses oats instead of flour or breadcrumb as binding agent. Oats contain beta glucan fibre which helps to lower cholesterol and strengthen immune system.
In addition to fibre, oat is rich in manganese, phosphorus, magnesium, zinc, selenium and iron.
Bell pepper is added to provide colour and crunch to this dish. This vegetable is packed with nutrients, fibre and antioxidants. Bell pepper is also rich in vitamin C which helps to protect against scurvy and boost the immune system.
It is also a good source of carotenoids which is vital for good vision, healthy skin and strong immune system.
NUTRITION VALUE
Per serving (Five cutlets)
Calories: 147 kcal
Carbohydrate: 6.6 g
Protein: 11.3 g
Total Fat: 8.5 g
Fibre: 1.3 g
EGG SALAD PINWHEEL
(Preparation time: 15 minutes)
INGREDIENTS
4 slices wholemeal bread
2 egg (hard boiled, mashed)
4 tsp low fat plain yoghurt
Pinch of salt
Pinch of pepper
Lettuce
METHOD
1. Season mashed egg with salt and pepper, add in low fat plain yoghurt and mix well. Set aside.
2. Flatten wholemeal bread using a roller, line the flatten bread with lettuce leaves and spread 3-4 tablespoons of mashed egg on top.
3. Roll the bread into a log and cut into 4 pinwheels.
DIETITIAN’S TIP
Known as a very good source of inexpensive high quality protein, eggs are packed with a variety of nutrients. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
The egg yolk is a source of fat soluble vitamins such as vitamin A, D, E and K; selenium and vitamin B12.
Yoghurt is a best replacement for mayonnaise if you want to lower saturated fat intake.
Yoghurt is a well-known source of probiotics which is important for gut health. It is also packed with protein and other nutrients such as calcium, vitamin B12, potassium and magnesium.
NUTRITIONAL VALUE
Per Serving (Two rolls)
Calories: 217 kcal
Carbohydrate: 22.4g
Protein: 14.8g
Total Fat: 6.5g
Fibre: 5g
Recipes courtesy of Pantai Hospital Kuala Lumpur head of dietetic Wong Wen Yin