Team A

Amazingly Still: Day 5

guest - August 30, 2016

BREAKFAST

Ham, Cheese, Chicken Sausage Pot Pie

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Puff pastries are some of my favourite types of confectionery, but I’ve never really made them regularly. I’ve tried making them from scratch once before I had kids, but it was too tiring for a second shot. Buying the ready-to-eat ones had always been easier, until I discovered frozen pastry sheets through a recipe I found online!

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Find out the recipe and the nutritionist's comment!

Puff Pastries

Ingredients Cooking Method
  • 2 puff pastry sheets
  • 2 chicken franks
  • 1 Campbell Cream of Chicken
  • 1 cup frozen mixed vegetables
  • 1 chicken thigh
  • 2 Picnic Ham
  • 2 Cheddar Cheese
  • 1 cup grapes
 Chicken Puffs:

  1. Boil chicken till cooked. Remove from heat and dice.
  2. Combine with Campbell soup.
  3. Divide puff pastries into quarters, fill them up with a tablespoon of chicken mix each.
  4. Fold and seal the sides. Bake for 180°C for 30 minutes. (No pre-heating required)

Other Puff Pastry Ideas:

Chicken franks or ham and cheese. Place them in the middle of the pastry sheet and seal the sides.

Recipe adapted from The Domestic Goddess Wannabe

nutri
Nutritionist’s Comment

The perfect comfort food for cold, rainy days!

Pies are generally high in fat and salt due to the ingredients used, so moderation is key. But if you must eat this, choose fresh ingredients such as chicken breast or skinless chicken thighs over sausages, hams and cheeses. Add more water to the Campbell cream of chicken soup to dilute it and reduce the effects of sodium on the body.

To balance the sodium intake of this meal, serve this dish with a side salad and/or fruits for potassium. Sodium and potassium work in tandem to maintain a healthy blood pressure.

LUNCH

Yakiniku Ciabatta Sandwich

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This was actually a dish we normally have with rice, but when I had extra ciabatta bread and leftovers, I combined the two for a simple lunch. That day, a new ciabatta sandwich was born into the household! Now, I only eat yakiniku with toasted ciabatta buns as they taste the best together.
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Find out the recipe and the nutritionist's comment!

Yakiniku Ciabatta Sandwich
Serves 4

Ingredients Cooking Method
Pork/Beef Yakiniku

  • 1 tray of frozen sukiyaki belly (pork or beef)
  • 2 tbsp light soy sauce
  • 2 tbsp honey
  • 1 tbsp oyster sauce
  • 1 tbsp ground sesame white seeds
  • 1 tbsp sesame oil
  • 1 tsp minced garlic

Additional Ingredients

  • 4 Ciabatta Bread
  • Broccoli and mixed vegetables (according to desired amount)
  1. Mix the ingredients together and marinate for at least an hour. Best to marinate in the refrigerator overnight.
  2. Slice the Ciabatta bread into half and toast each pair until it’s golden brown.
  3. Heat wok and add cooking oil
  4. Add the marinated meat and stir-fry till it’s done.
  5. Place the meat on the bread as neatly as possible, without the gravy
  6. Using the remaining gravy left in the wok, cook the broccoli and mixed vegetables.
  7. Remove cooked vegetables and serve at the side

Recipe adapted from Ochikeron

nutri
Nutritionist’s Comment

This near perfect sandwich contains grains, meat and vegetables. The fibre content of this dish is high as it contains large servings of broccoli and mixed vegetables.

To reduce the fat content in this sandwich, the beef belly can be replaced with lean cuts of chicken/beef/pork. Cooking oil can be reduced as well. The use of oyster and light sauces can be reduced so that the natural flavour of the meat can be enjoyed without the unnecessary sodium

DINNER

Stir-fry Pork with Xiaobaicai and Prawns + Dark Soy Sauce Chicken + Omelette

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On some nights when we require some comfort food, I turn to a good ol’ slowcooker recipe for soy sauce chicken.

One particular evening, Sean came home from work to a big pot of soy sauce chicken. He said something along the lines of, “This is just what I needed. I have ulcers in my mouth and this makes it easier for me to eat.”
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Recipe for this dish is the same as Stir Fry Chicken with Xiaobaicai and Prawns from Day 2.

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Find out the recipe and the nutritionist's comment!

Dark Soy Sauce Chicken

Ingredients Cooking Method
  • 1 chicken thigh
  • 3 tbsp dark soy sauce
  • 1 tbsp light soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp corn starch
  • 1 tbsp sugar
  • 2 carrots
  • Dash of pepper
  • 1-2 cups water
  

  1. Put everything into the slow cooker
  2. Pour enough water to cover everything in the pot
  3. Cook at high for at least 4 hours.

Recipe adapted from Accidental Mom Blogger

nutri
Nutritionist’s Comment

Although the cooking methods used to prepare these dishes are healthy, like stir-frying, pan-frying and use of the slow cooker, this meal needs more vegetables.

For a more balanced meal, replace the soya sauce chicken dish with stir-fried leafy or cruciferous vegetables (broccoli, cauliflower, snow peas etc). The use of dark and light soya sauce are also way too overpowering for one chicken thigh. And finally, for that added boost of antoxidants, B vitamins, minerals and dietary fibre, replace at least 20% of white rice with brown rice.

Groceries List

Below are the original prices of items I have purchased:

Frozen Chicken Boneless Leg (2 packs) $23.70
Eggs (Tray of 30) $4.05
Porkee Spare Ribs $5.10
Campbell Cream Soup $3.30
NTUC White Bread (small x 2) $1.90
Gardenia Litemeal Rolls $1.70
Porkee Minced Pork (2 packs) $7.90
Cooked Shrimp $9.95
Fresh Tomato $0.46
Tesco Sliced Mixed Pepper (Frozen) $5.20
Fairprice Back Bacon $3.62
Picnic Ham $2.20
Xiao Bai Cai $0.80
Seedless Grapes $4.95
Round Cabbage $1.40
Fairprice Frozen Mixed Vegetables (400g) $2.20
Emborg Frozen Broccoli $4.75
Hashbrown $4.60
Betty Crocker Pancakes Mix $5.55
Porkee Lean Pork $4.40
Porkee Belly Sukiyaki $7.70
Fairprice Frozen Prata $2.15
Gardenia Butter Rolls $2.10
Gardenia Ciabatta $2.20
Strawberries $3.95
Yeo’s Curry Chicken $2.55
Pasar Carrots $0.90
Fairprice Cheese $3.95
Macaroni $0.60
Banana $1.95
Puff Pastry Sheet $9.17
Fairprice Egg Tofu $1.70
Valley Chef Chicken Franks $2.10
Sutchi Fish Fillet $5.60
Fairprice Gold Superior Fragrant Rice $3.35
Fairprice Mee Suah $1.15

These amounted to $148.85!

And these are the original prices. You can expect to save even more as there are always items on sale at Fairprice!