As mentioned in the previous two episodes, a high-sodium (salt) diet is often one of the leading causes of high blood pressure, which increases the risk of stroke. The dishes eaten out are usually high in sodium content. A typical example is dishes in local restaurants ('茶餐廳'）frequently visited by Hong Kong people, with the average sodium content per dish exceeding the WHO recommended daily intake limit by 150%. For example, a serving of Baked Pork Chop Rice （'焗豬扒飯'）has an average of 2186 mg of sodium, exceeding the WHO's recommended daily sodium intake by 110% (WHO suggests that the daily sodium intake of an average adult should be less than 2000 mg). The calories per serving of Baked Pork Chop Rice can be as high as 1200-1300 kcal.
We would like to introduce you to a healthier version of Baked Pork Chop Rice. It is as tasty as the ones in the local restaurants but has more nutritional value!
Cooking tips
Left-over rice tastes better than freshly-cooked rice to make fried rice. Note that there is no need to add salt to the fried rice since the pork chops are already salted.
Remove excess fat from pork chops to reduce fat intake
Choose low-calorie and low-fat cheese to reduce extra calories and fat intake
Nutrition tips
Tomatoes and carrots are rich in lycopene, which has antioxidant effects, helps reduce 'bad' cholesterol, and reduces the risk of heart disease
Onion is rich in quercetin, which has an antioxidant effect, boosts immunity, protects blood vessels and reduces the risk of three highs. However, excessive consumption may irritate the intestines. Therefore, people with irritable bowels and upset stomachs should pay particular attention.
Cheese belongs to dairy products which are rich in calcium. It helps strengthen bones and reduces the risk of osteoporosis.
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