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
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
Boil pasta according to package instructions.
Pan-fry or air-fry taukwa with ½ teaspoon of oil until the exterior is slightly brown.
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.
In a large bowl, combine the pasta, avocado puree and cherry tomatoes. Mix well.
Plate the pasta and taukwa into 4 portions.
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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