The dish is protein-rich from eggs and mozzarella cheese. Eggs are a complete source of protein which serve as a good source of vitamin B, essential for supporting your immune system, maintaining your muscle mass and strength, supporting tissue repair, and meeting your increased energy levels during/after treatment.
Red bell peppers, carrots and spinach in the dish are rich in antioxidants, vitamins, and minerals, which are important for fighting cancer or lowering its risk and in protecting your cells from oxidative damage. Micronutrients including the polyphenols quercetin, apigenin and carotenoids including beta-carotene and lycopene in red bell peppers exhibit cancer fighting properties.1 Spinach lowers the risk of colon cancer by inhibiting the growth of colon polyps.2
Olive oil serves as the healthy source of fat for cellular health. It is also anti-inflammatory which reduces oxidative stress and inflammation.
Seasonings: Sesame seeds are rich in fibre, protein, and healthy fats. Scallions and black pepper can provide flavour without adding excess sodium, which is beneficial for maintaining healthy blood pressure levels.
Dish highlights:
Easily Digestible: Eggs are steamed until soft. Vegetables are chopped and steamed until soft. This dish is particularly beneficial for patients who may have a compromised digestive system due to treatments.
Soft Texture: Dish is particularly suitable for patients who suffer from mouth sores or dysphagia. The steamed eggs and soft tortilla wraps are gentle on the mouth and throat which reduces discomfort during eating.
Appetizing Appearance: The colourful vegetables may stimulate appetite, which can be helpful for those who struggle with a loss of appetite.
References:
Seasonings:
Side:
1. Grate or chop the red bell pepper, carrots, and spinach into tiny pieces.
2. Whisk 3 eggs. Add 2 tbsp chicken broth into the smooth egg mixture and mix well. Add in the chopped vegetables.
3. Oil a small cooking pot with olive oil. Add in the egg mixture and season with ½ tsp black pepper.
4. Heat the pot on medium heat while gently scraping the bottom and sides of the pot. The egg mixture should start to thicken up. Allow large egg curds to form.
5. When the egg mixture is around 60% cooked, add in chopped scallions and some mozzarella cheese, lower the heat whilst continue heating. Cover the egg pot with its lid or a dome-shaped, heat-resistant bowl. Keep heating for 2-3 minutes.
6. When done, garnish the egg with the remaining mozzarella cheese and sesame seeds.
7. Slightly heat the tortilla wrap in a pan/microwave for seconds until it is soft and slightly brownish.
8*.Place a generous portion of egg custard on and then roll the tortilla wrap.
9.Serve immediately and enjoy!
*Note: Slightly heat the tortilla wraps on a heated pan before serving if the cooked egg in the filling is sightly too watery that water wetted and softened the wrap.
10. Video: ▶️Steamed Soft Rainbow Egg with Tortilla Wrap
Nutrition Information:
Serving Size: 374 克
| DV%* | ||
| Energy | 556 kcal | / |
| Protein | 30.3 g | / |
| Carbohydrates | 62.3 g | 11.9% |
| Total fat | 33.6 g | 46.7% |
| -Saturated fat | 6.6 g | 33% |
| Calcium | 310 mg | 46.6% |
| Iron | 4.80 mg | 24.5% |
| Manganese | 0.64 mg | 27.8% |
| Phosphorus | 354 mg | 28.3% |
| Sodium | 682 mg | 29.6% |
| Zinc | 3.3 mg | 30.0% |
| Vitamin C | 75.0 mg | 83.3% |
*DV% based on RDI for average adult on 2000-kcal diet.
Recipe prepared by Ms. Kan Nok Man, Alissa (Year 4 Student in Food and Nutritional Science, HKU)
Reviewed by Dr. Daphne Wu (Food and Nutritional Science, HKU)
