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Entertainment, Food & Beverage

Egg-cellent dessert

Cholesterol levels can be lowered by substituting whole eggs with egg whites
The Straits Times - April 12, 2012
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Egg-cellent dessert -- PHOTO: HEALTH PROMOTION BOARD

Turn the Japanese appetiser of chawanmushi (steamed egg) into a healthy dessert.

Substitute some of the whole eggs with egg whites to lower the cholesterol level of the dish. Most of the cholesterol in an egg is contained in its yolk.

Too much cholesterol can clog the arteries and raise one's risk of developing heart disease. The Health Promotion Board (HPB) recommends no more than four yolks a week for healthy individuals.

Add low-fat milk and fruit to increase the nutrition level without increasing the amount of fat.

Milk and other dairy products provide calcium, which is essential for healthy bone growth and development.

Fruit and vegetables contain fibre, vitamins and beneficial plant substances called phytochemicals, which reduce one's risk of developing some types of cancer.

The creator of this dish, celebrity chef Eric Teo, who runs his own restaurant The Red Chef, worked with the HPB to make the dish healthier.

The dish is among 150 healthy ones that HPB and several chefs came up with, either by modifying existing recipes or developing new ones from scratch.

Mr Teo said: 'For guests who don't like their desserts too sweet, this is always a winner.'

TRY THIS

Ginger-infused honey chawanmushi

INGREDIENTS

(Serves four)

2 eggs, lightly beaten

4 egg whites

2 cups low-fat milk

1 tsp ginger juice

2 tbs honey

Strawberries and rock melons or other fruit as toppings

METHOD

Whisk the eggs and egg whites. Stir in the milk and ginger juice and then strain the mixture.

Pour it into four small bowls.

Cover each bowl with a piece of aluminium foil or plate. Steam them for eight to 10 minutes over medium to low heat.

Add the honey and top it with the fruits. Serve hot. You can also refrigerate the chawanmushi and serve it as a cold dessert.

NUTRITIONAL INFORMATION

(Per serving)

Energy: 151 calories

Protein: 11g

Total fat: 5g

Saturated fat: 2.3g

Cholesterol: 116mg

Carbohydrate: 15.7g

Dietary fibre: 0.2g

Sodium: 141mg

Tips

  • Use healthier cooking methods, such as steaming. Steaming is a healthy and low-fat cooking method that brings out the flavours of fresh ingredients.

  • Use ingredients that are low in fat, especially saturated fat. When saturated fat is in excess in one's body, it is deposited on the artery walls, narrowing the arteries and raising one's risk of developing heart disease.

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