Description: Easy and quick to cook. No need to prepare beforehand, cook just right before eating. This goes really well with red wine.
Serves: 2
Cooking time: 15 minutes
Ingredients
Chicken thigh – cut in bite size, 150g
Aubergine – 1 piece or 200g
- Tomato – chopped in bite size, 1 or 120g
- Soy sauce – 1 tablespoon
- Sake cooking wine – 1 tablespoon
- Mirin cooking wine – ½ tablespoon
- Dashi stock – 100 mL of bonito or kombu kelp dashi stock (You may cook it from scratch – boil the water, switch the heat off, then add 5g of bonito flake wait for 3 minutes, then sieve them with kitchen paper or fine cloth. Alternatively, use extract dashi powder 0.5g + 100 mL of hot water)
Method
1. In a non-stick pan, fry the chicken and aubergine over medium heat.
2. Add the soy sauce, sake, mirin and dashi to the pan, and cook for a few minutes.
3. Add the tomatoes and cook for another few minutes over high heat.
Nutritional Values Per Serving
| Kcal | Protein | Fat | Carbs | Fibre | Sugars | Salt | Saturated Fat | Vitamin B3 | Vitamin B6 | Vitamin B12 |
|---|---|---|---|---|---|---|---|---|---|---|
| 219.2 | 14.7g | 12.8g | 10.8g | 3.8g | 6.4g | 1.5g | 3.4g | 4.6mg | 0.4mg | 0.5μg |
| 11.0% | 29.5% | 18.3% | 4.2% | 12.6% | 7.1% | 24.3% | 17.2% | 35.8% | 33.7% | 31.0% |
Nutritional Tips
You may cook this dish with chicken breast instead of thighs, according to your preference. Depending on the part of meat, the fat and protein content vary. For example, chicken thighs have more fat and less protein than the breast, which means higher energy intake. However, the type of the meat is one of the important factors when thinking about our healthy eating.
It is recommended to eat less red meat to avoid bowel cancer (https://www.nhs.uk/live-well/eat-well/red-meat-and-the-risk-of-bowel-cancer/ ).
Examples of white meat are chicken and turkey. For red meat, it is recommended to have 70g (cooked weight) or less a day. A higher intake can be compensated for the following day by eating less or not having any. You may also eat other protein sources such as tuna, eggs, tofu, beans, or white meat.
