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Mighty Green Pasta with Pan-fried Taukwa

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Ms Alyssa Chee

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Singapore Heart Foundation

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Recipe contributed by Ms Alyssa Chee, Dietitian at Singapore Heart Foundation 食谱由新加坡心脏基金营养学家朱佩儿女士贡献

 

This delicious vegetarian dish is packed with fibre and good fats! Avocado is rich in mono-unsaturated fat, making it a better alternative to butter and cream. You may replace taukwa with lean skinless chicken.
这道美味的素菜富含纤维和好脂肪! 鳄梨富含单一不饱和脂肪,是牛油和奶油的更好替代品。 您也可使用去皮的鸡瘦肉代替豆干。

 

Serves 分量: 4 人份
 

Ingredients 材料:

 

Wholemeal pasta, 300g
全麦意大利面,300g

 

Ripe medium avocados (seed and skin removed), 1.5
中等熟鳄梨(去皮、去籽),1.5颗

 

Baby spinach, 3 cups
嫩菠菜,3杯

 

Fresh basil leaves, ½ cup
新鲜罗勒叶,半杯

 

Garlic, 2 cloves
大蒜,2瓣

 

Lemon juice, 2 tbsp
柠檬汁,2汤匙

 

Salt/lower sodium salt (optional), 1 tsp
盐/较低钠盐(选用),1茶匙

 

Taukwa, 4 pcs
豆干,4片

 

Oil (soybean/rice bran/peanut oil), 1 tsp
油(大豆油/米糠油/花生油),1茶匙

 

Cherry tomatoes (halved) (optional), ½ cup
樱桃西红柿(切成两半)(选用),半杯

 

Method 做法:

 

Boil pasta according to package instructions.
根据包装的指示煮意大利面。

 

Pan-fry or air-fry taukwa with ½ teaspoon of oil until the exterior is slightly brown.
将半茶匙的油抹在豆干上, 并用煎锅或空气炸锅煎制豆干,直至外表皮变
为浅褐色。

 

Heat ½ teaspoon of oil in frying pan and add in the baby spinach and basil. Cook till soft.
在煎锅中倒入半茶匙的油,加入嫩菠菜和罗勒叶。煎炒至变软。

 

In a food processor, combine the avocados, baby spinach, basil, garlic, lemon juice and salt and blend into a chunky puree. If needed, add a few tablespoons of hot water from the boiling pasta to make the puree smoother.
将鳄梨、 嫩菠菜、罗勒、大蒜、柠檬汁和盐放入食物料理机中并搅拌成浓稠的糊状。必要时,可加入几大汤匙烹煮意大利面的热汤,让鳄梨糊更顺滑。

 

In a large bowl, combine the pasta, avocado puree and cherry tomatoes. Mix well.
在大碗中将混合意大利面、鳄梨糊和樱桃西红柿。混合均匀。

 

Plate the pasta and taukwa into 4 portions.
将意大利面和豆干盛在盘子中,分成4份。

 

Serve immediately.
即可食用。

 

Nutrients per serving 每份营养
 

Energy 能量: 500 kcal 千卡
 

Protein 蛋白质: 28 g 克
 

Fat (Saturated fat) 脂肪(饱和脂肪): 17 g 克 (3 g 克)
 

Carbohydrate 碳水化合物: 58 g 克
 

Sodium 钠: 515 mg 毫克
 

Cholesterol 胆固醇: 0 mg 毫克
 

Dietary fibre 膳食纤维: 13 g 克

 

Source: Singapore Heart Foundation. Reproduced with permission.

 

 

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