|
20min Low GI Chicken Pasta Dish
Ingredients:
Quarter finely chopped onion
Large Coffee Cup of Durum Wheat Pasta
Quarter finely chopped green pepper
Teaspoon of crushed garlic
4 chicken breasts chopped into pieces
Handful of broccoli
Half cup of corn
Full cup of chopped tomato
Full cup of water
Tablespoon of Soya Sauce
Teaspoon of Lemon Juice
Method:
Use a wok to do the main meal and a small pot to boil the pasta.
Boil some water in the kettle as we need to become more concerned over using electricity sparingly.
I always use non stick spray when cooking a meal.
Non Stick Spray
It’s ozone-friendly and endorsed by the Heart Foundation. It’s cholesterol-, preservative- and colourant-free, making it the healthy cook's best friend. Its much healthier than cooking with oil or butter with a lower kilojoule count.
When the wok is hot add in the chopped onion & green pepper. Stir it for 3 min while it browns. Now add in the garlic.
Now add the durum pasta to the boiled water in a small pot with a dash of olive oil to ensure the pasta doesn’t stick to each other. Let it boil on high for 12 minutes, stirring occasionally.
Now add the chopped chicken pieces to the wok and add dash of soya sauce and water.
Chicken Breast
Chicken Breast, is one of the better types of protein as it is recognized as a white meat and low in saturated fat
Good points
Low in sodium
No sugar
Very high in niacin (Also known as vitamin B3, found in meat, wheat germ, dairy products)
High in phosphorus
Very high in selenium (comes from the soil- therefore fruits and vegetables)
High in vitamin B6 (Nervous & immune system need B6, used in protein metabolism)
Bad points
High in cholesterol
Fats fall into 2 categories:
Saturated fats which come from animal foods such as meat cheese, diary and few oils like kernel oil.
Unsaturated fat which is made up of :
mono – unsaturated fat (mainly oils and very healthy)
poly- unsaturated fats (not has healthy as mono but does have Omega 3 and 6 fatty acids)
Now add in the broccoli.
Broccoli
It's no new news that broccoli is good for us. In fact, Harvard scientists have labeled broccoli as a super vegetable. Gram for gram, it has more vitamin C than an orange, more calcium than a glass of milk, and three-times the fiber of a slice of wheat bran bread. Broccoli’s secret ingredient is a chemical called sulforaphane, which can switch on a set of antioxidant genes and enzymes in immune cells that help fight disease and the effects of ageing. Eating Broccoli is also a source of the powerful increase of antioxidants within your body.
Now add cup of finely chopped tomato, remainder of soya sauce, lemon juice and quarter cup of water.
Slowly stir and add in spices for flavour.
Drain the Pasta and add to the wok and thoroughly stir in.
A good LOW GI chicken dish in 20 min.
|