Low-fat cooking is becoming increasingly popular. Nutritionists and health professionals agree that one should not cut fat out of your diet completely. Everybody needs to consume a certain amount of fat for general health and well being. Fats are a concentrated source of energy and provide valuable vitamins. Essential fats are, as the name suggests, essential. The type of fat consumed is as important as the quantity.
Types of fat
Keeping track of which fats to eat and which to avoid, counting calories and keeping a wary eye on sugar and salt content can all seem overwhelming. The thing to remember is that too many saturated fats are harmful, but unsaturated fats in moderation are beneficial.
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There are 2 different types of unsaturated fats – monounsaturated and polyunsaturated. Monounsaturated fats are better for you than saturated fats, but are not so good as polyunsaturated fats. Monounsaturated fats are found in olive oil, rapeseed oil, nuts, seeds, oil fish and avocados. The body needs polyunsaturated fats for various functions. Both omega-3 and omega 6 fatty acids are classified by nutritionists as essential. Omega -3 fatty acids are needed for healthy cells and brain development. Polyunsaturated fats help to protect against heart disease, arthritis and some other medical conditions. Polyunsaturated are found in fish oils, oily fish, walnuts, olive oil and sunflower oil. They are usually liquid at room temperature.
Chicken and asparagus in moulds
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Lemon- 1
Chicken breast- 250 grams
Herbs- half tsp
Water- 150 ml
Salt and pepper- to taste
Young asparagus spears, trimmed – 115 grams
White wine- 2 tbsp
Powdered gelatine- 10 grams
Parsley chopped- 1 tbsp
Fresh cream- 2 tbsp
Nutmeg powder- half tsp
Method:
Cut a strip of rind from the lemon. Squeeze the juice and reserve. Place the lemon rind, chicken breast, parsley and water in a saucepan and add pepper and salt to taste. Cover, bring to boil, then reduce the heat to low and cook for 20 minutes, or until the meat is tender. Remove the chicken with a slotted spoon and cool. Sieve and reserve the cooking liquid. Blanch the asparagus for five minutes. Drain, then cut off and reserve 4 cm of the tips. Chop the stalks.
Place the reserved cooking liquid in a jug. Make up 150 ml with water, if necessary. Stir in the wine. Place four tbsps of the mixture in a heatproof bowl, sprinkle half tsp of gelatine on top, leave for two minutes, and then set over a saucepan of simmering water. Stir for 2- 3 minutes. Divide between 4 moulds and chill for 5 minutes. Arrange one asparagus tip, in each mould and chill until set. Dissolve the remaining gelatine in remaining stock and wine, as before. Chop the chicken, then process in a processor until smooth. Add the lemon juice, pepper powder, and gelatine mixture and mix briefly. Transfer to a bowl, stir in the asparagus stalks chopped. Divide between the moulds and chill for an hour or until set.
Dip the base of the mould in hot water and invert on 4 plates. Pour fresh cream on the top and sprinkle nutmeg powder.