Steamed Eggs with Minced Chicken

18th March 2019, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

Protein is found in both animal and plant foods. Animal sources of protein include meat, poultry, fish, eggs, and dairy products. Plant sources of protein include nuts, seeds, tofu, beans and legumes. Grains (cereals, breads and rice) and starchy vegetables contain very small amount of protein. Fruits and vegetables do not provide any significant amount of protein.

Protein has many essential body functions such as:

  1. Formation and maintenance of muscles, connective tissues, blood cells, enzymes, and hormones
  2. Transporting many physiological compounds as well as medications
  3. Maintaining the balance of body fluids
  4. Strengthening the immunity

Cancer patients who are undergoing treatment, need more proteins than healthy people to maintain body functions, heal damaged tissues and to reduce the risk of infection.

The cheapest and most convenient protein supplement is egg. Egg is very easy to cook.

Try this simple home-cooked dish which adults and kids will love the smooth egg interspersed with bits of juicy meat:

Steamed Eggs with Minced Chicken (serves 2-3)

Ingredients:

(a) Base

  • 150 grams minced chicken

  • 1 teaspoon sunflower oil

(b) Marinade

  • 2 teaspoon light soy sauce

  • 1/2 teaspoon sesame oil

  • dashes of white pepper

 

 (c)  Egg Mixture

  • 2 eggs (size A)

  • 3/4 cup water (about 150 ml)

  • 1/2 teaspoon vinegar

  • 1/2 teaspoon light soy sauce

 (d) Optional

  • finely chopped spring onions

Method:

  1. Marinate the minced chicken with (b) for 10 minutes.

  2. Heat wok with sunflower oil and stir fry the marinated minced chicken until they are partially cooked (no longer pink), do not overcook. Set aside

  3. Break eggs into a bowl with soy sauce, sesame oil and water. Whisk gently and strain the mixture through a fine sieve.

  4. Break the chicken to smaller pieces with spatula, then arrange them flat onto a wide and shallow dish (prefer to use heat-resistant glassware).

  5. Pour the egg mixture over the chicken. Make sure all surface of the chicken are covered with egg mixture.

  6. Cover the dish with aluminium foil, so that water from the steamer cover will not drop onto the egg mixture during steaming.

  7. Steam the egg and chicken over high heat for about 5 minutes. Turn to medium heat and steam for another 10 minutes.

  8. Remove the dish from heat and remove the foil.

  9. Garnish with finely chopped spring onions and serve.