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Mighty Green Pasta with Pan-fried Taukwa

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


Ripe medium avocados (seed and skin removed), 1.5


Baby spinach, 3 cups


Fresh basil leaves, ½ cup


Garlic, 2 cloves


Lemon juice, 2 tbsp


Salt/lower sodium salt (optional), 1 tsp


Taukwa, 4 pcs


Oil (soybean/rice bran/peanut oil), 1 tsp


Cherry tomatoes (halved) (optional), ½ cup


Method 做法:


Boil pasta according to package instructions.


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


Heat ½ teaspoon of oil in frying pan and add in the baby spinach and basil. Cook till soft.


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.


Plate the pasta and taukwa into 4 portions.


Serve immediately.


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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