Hey guys! How's everyone doing on this FMCO?
Hope you all staying safe and healthy.
Remember to wear masks, practice social distancing, and frequently wash hands in an effort to protect yourself and your family.
Well, government has just decided to extend the FMCO again, it's hard to imagine that we all have been staying home; physically distancing from others and adjusting to a new way of life, for an entire month.
Other than grocery runs, I don't have anywhere to go, honestly I really miss the outside world.
I understand it's hard to stay home from day to day, but if you've been on my IG @mizhippo, you probably know that I am using this stay-at-home period as an opportunity to enhance my cooking skill.
To be honest, I've never been good at cooking; I can't even make a plate of good fried rice #lol
So ever since FMCO extended, I'd been doing lots of home cooking.
It's a challenging task to prepare different types of dishes on the table at one time everyday, but honestly I enjoyed doing it. :)
I watch YouTube videos, FB videos and read recipes to get new ideas, and you know what...I just learnt two new dishes, using U.S. Potatoes, from consultant dietitian, Georgen Thye 郑仲杰, yesterday (27/6/2021 Sunday) on FB Live Talk at @My Potatoes USA.
If you guys missed out the live talk yesterday, it's okay because I'm gonna share the recipes and cooking methods with you guys in this post. :)
First and foremost, do you know that U.S. Potatoes are full of nutritional goodness?
✔ Have zero fat, no sodium and no cholesterol; one medium U.S. Potato gives you 110 calories of easy-to-digest calories, making more energy-dense than any other popular vegetables.
✔ Carbohydrates are a key source of energy for muscles; a medium sized potato contains 26 grams of carbohydrates.
✔ Vitamin C aids in collagen production, assists with iron absorption, helps heal wounds, keeps your gums healthy and also helps to support the body’s immune system which is great for Covid times; one medium size potato gives you about 30% of your daily value, 27 miligrams of Vitamin C
✔ Vitamin B6 is a water-soluble vitamin that helps the body make nonessential amino acids needed to make various body proteins. It is a cofactor for several co-enzymes involved in energy metabolism, which also required for the synthesis of hemoglobin, an essential component of red blood cells; one medium potato providing 10% of the recommended daily value.
✔ Provides proteins, the building blocks of life for key component of muscles, ligaments and connective tissues; potatoes have 3 grams of plant-based protein per serving.
✔ Potassium is a mineral that the body needs to regulate fluids and mineral balance in and out of cells and in doing so, maintain normal blood pressure and also a vital for transmitting nerve impulses or signals in helping muscles contract; one medium size skin on potato contains 620 milligrams of potassium or 15% DV of potassium which is more potassium than a medium-size banana.
✔ Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fiber may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol; one medium size potato with skin contributes 2 grams of fiber, or 7% of the DV per serving.
其实我还真的很喜欢吃马铃薯.
原因啊 就是它很耐饱 而且很有营养 所以我每次去采购的时候 马铃薯绝对是我的首选啊!
Georgen Thye 郑仲杰, consultant dietitian: "I am extremely happy to collaborate with U.S. Potatoes to look at the versatility in the usage of U.S. Potatoes and share their nutritious benefits, especially amidst these pandemic times, to ensure everyone can cook up a nutritious meal. This is a great news for those who work from home now. I have personally cooked with a lot of U.S. Potatoes recently and found so much benefits from them. I prefer U.S. Potatoes as the potatoes are grown in favorable soil, in ideal growing conditions and with plentiful water, and also because the United States potato industry is largely a family affair, U.S. potato growers draw from generations of in-the-field experience to cultivate a premium product".
Georgen Thye has prepared two different dishes during the live talk, which are the U.S. Potato & Egg Pancake and Thai Style Loaded U.S Lattice Fries.
The live talk was conducted in mandarin, and so I will be sharing the recipes and ingredients in both English and Chinese languages which I hope it could have benefited for everyone :)
The first dish that prepared by Georgen Thye, U.S. Potato & Egg Pancake 美国马铃薯鸡蛋煎饼.
Ingredients for making 3 servings 三人份的材料:
- 450g U.S. Russet Potatoes, peeled and cubed
- 150g frozen mixed vegetables, blanched
- 30g chopped onion
- 2 pcs hard-boiled egg, diced
- 15g flour
- ½ tsp ground black pepper
- 1 tsp Vegetable Oil
Cooking methods (20 minutes) 做法只需要20分钟:
1. Steam potato for 10 minutes until soft 蒸煮马铃薯10分钟至软
2. Mash it in a large mixing bowl with a fork 在一个大碗里，用叉子将马铃薯碾成泥
3. Add in mixed veggies, chopped onion, diced hard-boiled egg and flour 加入三色豆，洋葱，鸡蛋和面粉
4. Mix all the ingredients in the mixing bowl with a spatula until well combined 将所有材料搅拌均匀
5. Scoop 1 Tbsp of potato mixture onto the hand, shape it into a ball and then gently press in between palms to form a pancake shape. Repeat steps until all potato mixture is finished 将一勺马铃薯泥放在掌心整成圆饼的形状，重复步骤直到大碗里的马铃薯泥用完为止
6. Spray some oil in a non-stick pan. Place the potato pancake onto the pan, fry each side for 45 seconds over medium heat until becoming golden brown 将植物油在平底锅里烧热，将薯饼放上平底锅，用小火煎至两面金黄
7. Sprinkle some black pepper on top of the pancake before serving to enhance the flavour before serving 享用前在薯饼上洒上一些黑胡椒以增添香气
Note: Go light on the dipping sauce (e.g ketchup, mayonnaise) to help cut back your fats and sodium intake. 温馨贴士: 尽量减少蘸酱（番茄酱、蛋黄酱、等等）的份量以减少脂肪、糖和盐分的摄取
Nutrition facts for 1 serving 1份的营养成分:
1. Energy (Kcal) 热量 (卡路里): 254
2. Carbs (g) 碳水化合物 (克): 39.8
3. Protein (g) 蛋白质 (克): 9.2
4. Fat (g)脂肪 (克): 5.1
5. Fibre (g) 纤维 (克): 5.6
Total calories from fat 18.1% 脂肪的总热量 18.1%
Here's the second dish, Thai Style Loaded U.S Lattice Fries 泰式美国马铃薯片沙拉.
Ingredients for making 3 servings 三人份的材料:
- 240g U.S. lattice cut fries 240克 冷冻美国马铃薯格子薯片 (U.S. Lattice Cut Fries)
- 150g Chicken breast, boiled and shredded 150克 鸡胸，水煮然后弄成丝
- ¼ cup Spring onion, chopped ¼ 杯 芫荽, 切碎
- ½ cup Onion, chopped ½ 杯 洋葱，切碎
- ½ cup Carrot, diced ½ 杯 胡萝卜，切丁
- ½ cup Mango, diced ½ 杯 芒果，切丁
- ½ cup Cherry tomatoes, diced ½ 杯 樱桃番茄，切丁
- ½ cup Cucumber 40g, diced ½ 杯 黄瓜，切丁
- 1 birds eye chilli, chopped 1个 指天椒，切碎
- 2 tsp Fish sauce 2茶匙 鱼露
- Juice of 2 limes 青柠汁，2个青柠
Cooking methods (20 minutes) 做法只需要20分钟:
1. Air fry U.S. lattice cut fries for 15 minutes at 180 degree celsius. 将格子薯片放入空气炸锅里，用180摄氏度炸15分钟
2. In a big mixing bowl, mix together spring onion, carrot, mango, cucumber, birds eye chili , fish sauce and lime juice. 在一个大碗里，将芫荽，洋葱，胡萝卜，芒果，黄瓜，樱桃番茄，指天椒，鱼露和青柠汁搅拌均匀
3. To plate up the dish, arrange the air fried U.S. lattice cut fries on a serving plate. Sprinkle the shredded chicken breast over the fries, and garnish the top with the Thai salad mixture. Serve Immediately and enjoy! 摆盘：将炸好的格子薯片铺在一个盘子上，然后撒上鸡丝再淋上调制好的泰式沙拉即可!
Nutrition facts for 1 serving 1份的营养成分:
1. Energy (Kcal) 热量 (卡路里): 377
2. Carbs (g) 碳水化合物 (克): 54.2
3. Protein (g) 蛋白质 (克): 15.0
4. Fat (g)脂肪 (克): 10.0
5. Fibre (g) 纤维 (克): 5.0
Total calories from fat 18.1% 脂肪的总热量 23.9%
It was a nice live sharing, and I enjoyed it very much, especially I got to learn two new easy-peasy recipes recipes using U.S. Potatoes in just 30 mins. :)
Thanks to Georgen Thye for his great sharing!
With these easy to follow recipes, I will be able to make great tasting food without the hassle for my family and I'm sure Lik will be surprised with the delicious food on the table. :)
For more information about U.S. Potatoes, do visit their FB updates on https://www.facebook.com/MYpotatoesUSA and you can get more other recipes with potatoes on their official website at https://uspotatogoodness.com.my/.
That's all for today's sharing and I hope you guys will have some fun at your kitchen!
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