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Health, Beauty & Fashion

Chicken curry with soya bean milk

'Bad' cholesterol is reduced by using soya bean milk instead of coconut milk
The Straits Times - March 15, 2012
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Chicken curry with soya bean milk

Chicken curry can be less artery-clogging if it is made with soya bean milk instead of coconut milk.

Coconut milk contains saturated fat, which is converted into low-density lipoprotein (LDL) cholesterol, commonly called 'bad' cholesterol.

It is distributed to tissues where it is used to make hormones. When it is in excess, it is deposited on the artery walls, narrowing the arteries and raising one's risk of developing heart disease.

Soya bean milk, on the other hand, contains little saturated fat and is high in protein.

This is how three sisters and their cousin - participants in cooking competition FairPrice Family Cook Off 2, now airing on Asian Food Channel and E City - made their chicken curry healthier.

The Koh sisters - Samantha, 46, Susan, 44, and Lillian, 43 - and their cousin, Ms Caroline Toh, 32, formed a team called Kitchenistas.

They reduced the amount of saturated fat by removing excess fat and skin from the chicken.

They also cut down on the amount of sodium in the curry by not using salt and using chicken stock cubes containing less sodium.

All eight teams in the competition were advised on how to make their dishes healthier by the Health Promotion Board.

Chicken curry (Serves four)

INGREDIENTS

1 tbs soya bean oil

1 small onion, thinly sliced

1 clove garlic, minced

3cm ginger, minced

1 small candlenut, soaked and minced

2 tbs curry powder

2 tsp chilli powder

1/8 tsp coriander powder

1/8 tsp turmeric powder

300g breast meat from kampong chicken, deboned, with skin and fat removed and cut into large pieces

3 slices galangal (blue ginger)

400 to 500ml water with a reduced-sodium chicken stock cube dissolved in it

1 stalk lemon grass, lightly crushed

2 stalks lime leaves

3 blades of pandan leaves, tied in a knot

1 torch ginger flower bud

6 lady's fingers, each cut in half

1 brinjal, cut lengthwise and then into cubes the size of the big thumb

1 tbs tomato sauce

1 large tomato, chopped

2 tbs soya milk powder

METHOD

Heat the soya bean oil in a wok. Fry the onion slices until they are soft and fragrant. Add the minced garlic, ginger and candlenut and fry over low heat until they become fragrant.

Add the curry, chilli, coriander and turmeric powder. Fry until the spices become fragrant but be careful not to burn them.

Add the pieces of breast meat and continue to fry.

Add the chicken stock and turn up the heat. Then, add the galangal, lemon grass, lime leaves, pandan leaves and torch ginger flower bud.

Once the chicken is cooked and the curry has become fragrant, add the lady's fingers and brinjal cubes.

When the vegetables are cooked, season the curry with tomato sauce. Add the chopped tomato and milk powder.

Serve with steamed brown rice or wholemeal bread.

TIPS

- Make stock using stock cubes that contain less sodium. This adds flavour without the excessive use of salt. Consuming too much sodium, found in salt, has been linked to an increased risk of developing high blood pressure.

- Add more vegetables to dishes. Vegetables and fruit contain fibre, vitamins and beneficial plant substances called phytochemicals, which reduce one's risk of developing some types of cancer.

 

 

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