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Chicken and Silky Egg Stewed Tofu

Nutritional Value

1. High-Quality Protein

  • Eggs and chicken are excellent sources of high-quality protein, containing a complete amino acid profile. In addition, tofu is rich in plant-based protein, which can provide quality protein supplementation for cancer patients with increased nutritional needs during treatment.

2. Boosting Immunity

  • Egg yolks are rich in phospholipids, which can help regulate immune function and protect the liver, providing benefits to cancer patients.

3. Anti-Cancer Properties

  • Chicken also contains abundant vitamins B6 and B12, as well as trace minerals like iron and zinc. These nutrients can promote metabolism, regulate immune function, and help prevent and fight against cancer.
  • Soybeans contain various antioxidant components, including saponins and isoflavones, which are heat-resistant and can protect cells from damage by free radicals, lipids, proteins, and DNA, thereby helping to prevent cellular changes and exhibiting anti-cancer effects [1].

 

Reference

1. Elekofehinti, O. O., Iwaloye, O., Olawale, F., & Ariyo, E. O. (2021). Saponins in Cancer Treatment: Current Progress and Future Prospects. Pathophysiology (Amsterdam), 28(2), 250–272. https://doi.org/10.3390/pathophysiology28020017

 

Ingredients

Preparation Time: 30 minutes

Serving: 2 persons

  • Skinless chicken thighs ~ 120g
  • Block of firm tofu ~ 1
  • Eggs ~ 2
  • Garlic cloves ~ 2
  • Green onions ~ 2
  • Vegetable oil ~ as needed
  • Soy sauce (light soy sauce) ~ 2 tbsp
  • Mirin ~ 1 tbsp
  • Sugar ~ 0.5 tbsp
  • Cornstarch/potato starch/tapioca starch ~ as needed

Optional:

  • Rice wine ~ 1 tbsp
  • Sesame oil ~ as needed
  • White pepper ~ as needed

Directions

1. Cut the chicken thighs into pieces, mince the garlic, and slice the green onions. Beat the eggs and set aside.
2. In a bowl, mix the rice wine, soy sauce, mirin, sugar, and white pepper. Add the chicken pieces and marinate for 5 minutes.
3. Heat the vegetable oil in a pan, add the chicken pieces and minced garlic, and stir-fry over medium heat until fragrant. Remove and set aside.


4. Add the tofu blocks to the pan and pan-fry until lightly browned on the surface.


5. Add the sauce mixture from the bowl and half a cup of water to the pan, and simmer. Thicken the sauce with a cornstarch/potato starch/tapioca starch slurry.
6. Return the chicken pieces to the pan, turn off the heat, and gently stir in the beaten eggs using a spoon. Reheat briefly.
7. Just before serving, add a drizzle of sesame oil and sprinkle with the sliced green onions.

 

Recipe prepared by So Che Him (Outstanding recipe of Healthy Recipe Competition 2024)

Nutritional value: Yeung King Tung Kary (Research assistant, Department of Clinical Oncology, HKU)

Nutritional value reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)