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RECIPE

Baked vegetable cutlets

(Serves two)

INGREDIENTS

80g frozen mixed vegetables

1 dried Chinese mushroom, soaked to soften and finely chopped

Coriander leaves, amount as desired, chopped

200g potatoes, cooked and mashed

½ tsp canola oil

½ tsp sesame oil

1 slice ginger

A pinch of pepper

¼ tsp salt

1 tsp cornflour

METHOD

Heat the canola oil in a pan. Add the sesame oil and ginger. Fry until fragrant. Discard the ginger.

Add the mixed vegetables, mushroom and coriander leaves. Fry well.

Add the mashed potatoes. Season the mixture with pepper and salt. Cool to room temperature.

Divide the mixture into eight portions.

Shape each portion into a round "cutlet". Sprinkle them with cornflour.

Preheat the oven to 200 to 250 deg C. Grill the cutlets in the oven until they turn golden brown. This should take about 30 minutes. Serve warm.

NUTRITIONAL INFORMATION

(Per serving)

Energy: 164kcal

Carbohydrate: 28g

Protein: 4g

Fat: 4g

Saturated fat: 0.5g

Sodium: 314mg

Cholesterol: 0mg

Dietary fibre: 4.5g

TIPS

1. Keep the sesame oil bottles in a cool, dark place to prevent loss of flavour or aroma.

2. Use cooking oil that is rich in unsaturated fat, such as canola, sunflower or soya bean oil, instead of those rich in saturated fat. This helps to lower your risk of heart disease.

 

 
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