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Diabetes-friendly Recipes

Stuffed Bell Peppers

(Serves 4) (Source of recipe: dietitian of the Department of Health)
Stuffed Bell Peppers

Ingredients:

  1. Dace fish paste 6 taels (240 g)
  2. Red bell pepper, small 1 pc. (approx. 80g)
  3. Green bell pepper, small 1 pc. (approx. 80g)
  4. Yellow bell pepper, small 1 pc. (approx. 80g)
  5. Parsley, finely chopped 2 tbsp
  6. Garlic, finely chopped 2 cloves
  7. Shaoxing wine 3 tbsp
  8. Cornstarch ½ tsp
  9. Vegetable oil* 2 ½ tsp

* Vegetable oils such as peanut oil, canola oil and corn oil, etc.

 

Marinade for the fish paste:

  1. Salt ½ tsp
  2. Sugar ½ tsp
  3. Cornstarch ½ tsp

Seasonings:

  1. Soy sauce 2 tsp
  2. Sugar 1 tsp
  3. Sesame oil ½ tsp
  4. Cornstarch 1 tsp
  5. White pepper a pinch
  6. Water 3 tbsp

Method:

  1. Mix the parsley, fish paste, and marinade well for about 30 minutes.
  2. Rinse, core, and cut the bell peppers into wedges. Dust the inside with cornstarch and stuff with fish paste.
  3. Heat oil in a non-stick pan. Fry the garlic and then pan-fry the stuffed bell peppers (fish meat face down) over low heat for about 5 minutes. Pour the wine down the side of the pan and add the seasoning. Cover and braise for about 3 minutes or until the fish is thoroughly cooked.

 

Nutrient Analysis (per serving)

Energy
(kcal)

Carbohydrate
(g)

Protein
(g)

Fat
(g)

Cholesterol
(mg)

Dietary fibre
(g)

Sodium
(mg)

117

6

11

4

34

1.1

514

 

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