Description: For those who wish their family to eat vegetables and for those who enjoy vegetables.
Serves: 2
Cooking time: 25 minutes
Ingredients
- Carrot – chopped into thin strips, 80g
- Burdock – chopped into thin strips, 80g
- Green beans – cut into two pieces, 80g
- Sake cooking wine – 1 tablespoon
- Soy sauce – 1 tablespoon
- Black pepper – 2 dashes
- Thinly sliced beef (rib eye) – 200g
Method
1. Wrap the beef around a few pieces of burdock and carrot.
2. Grind black pepper on each side and grill in a non-stick frying pan on each side for 1 minute.
3. Add the soy sauce, sake and 50mL of water, place the lid and heat until it is cooked (3 – 4 minutes).
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Zinc | Vitamin B3 | Vitamin B6 |
|---|---|---|---|---|---|---|---|---|---|---|
| 312.2 | 21.2g | 19.0g | 14.3g | 3.6g | 4.6g | 1.4g | 8.3g | 5.2mg | 5.7mg | 0.6mg |
| 15.6% | 42.5% | 27.2% | 5.5% | 12.0% | 5.2% | 23.4% | 41.5% | 73.9% | 43.6% | 51.5% |
Nutritional Tips
Vegetables and fruits play a vital role in our body. They contain non-starch polysaccharides (NSP), called “fibre” in daily life. There are soluble ones and insoluble ones. For example, cereals mainly contain cellulose (insoluble) while fruits and vegetables mainly contain soluble types (e.g. pectins & gums). Cellulose helps to add bulk to faeces (by binding with water) which means less constipation. Pectin (e.g. found in apples) helps to reduce blood cholesterol (by binding with dietary cholesterol). Some study shows that a higher vegetable intake may lower the risk of cardiovascular disease (Hung et al, J Natl Cancer Inst . 2004 Nov 3;96(21):1577-84). Try to include vegetables in your diet by cooking different types of dishes so that you can also enjoy your meals.
Mignonne Nutri-Cuisine 