Healthy stir-fried green mustard greens recipe, suitable for controlling cholesterol or uric acid

foto: Cookpad/yuliyah

Green mustard greens are a safe choice because they are low in purines and high in fiber.

Maintaining a diet is very important, especially if you are dealing with high cholesterol or gout. The challenge? Finding healthy but still delicious food. Well, one simple solution that you can try is processed green vegetables that are right for your body condition.

Green mustard greens are a safe choice because they are low in purines and high in fiber. In this recipe, you will cook stir-fried green mustard greens combined with carrots and low-fat chicken meatballs . To make it even more nutritious, add low-cholesterol egg whites. It tastes light, healthy, and still makes you feel full!

If your cholesterol level is still below 250, this recipe can be a daily menu. But if it is higher than that, it is better to consult a doctor first, okay?

photo: Cookpad/Yuliyah

Ingredients (for 4 servings, 40 minutes):

- 2 bunches of green mustard greens (meatball mustard greens)
- 2 carrots
- 10 chicken meatballs (choose fresh and low-fat ones)
- 1 egg (take the white only, optional)

Stir Fry Seasoning:
- 4 cloves of garlic, crushed
- tsp pepper powder
- 2 tablespoons oil for frying (you can use corn oil)
- Salt and water to taste

How to make:

1. Wash and cut all ingredients.
2. Saute garlic and pepper until fragrant. Slide to the side of the pan.
3. Add the egg white, scramble briefly.
4. Add carrots, mustard greens, and meatballs. Stir until wilted.
5. Pour in a little water and add salt. Cook until cooked to taste.
6. Correct the taste, serve warm.

- Smooth digestion: Rich in fiber, makes defecation easier.
- Strong immune system: Vitamin C content helps fight infections.
- Healthy bones: Contains calcium, magnesium, and vitamin K.
- Lower cholesterol: Fiber and antioxidants help fight bad cholesterol.
- Prevent cancer: There are glucosinolate compounds that can fight cancer cells.
- Healthy eyes: Vitamin A and beta-carotene help maintain vision.
- Natural detox: Helps liver function to cleanse toxins.
- Helps with diet: Low in calories, suitable for those of you who are watching your weight.
- Glowing skin: Antioxidants and vitamins help keep skin moisturized.
- Regulate blood sugar: Fiber helps stabilize sugar levels.

1. Is mustard greens really safe for people with cholesterol and gout?
Yes, mustard greens are low in purine vegetables, so they are relatively safe for gout sufferers. In addition, the fiber and antioxidant content also helps lower bad cholesterol (LDL) levels in the blood. However, still consume them in reasonable portions and do not stir-fry them too often with lots of oil.

2. How much green mustard is safe to consume in a day?
For gout and cholesterol sufferers, consuming about 1-2 servings (about 1-2 medium bowls) per day is sufficient. Make sure to balance it with a variety of other vegetables so that nutritional needs remain balanced.

3. What vegetables should be avoided if you have high uric acid?
Some vegetables that are high in purines and should be limited or avoided include:
- Spinach
- Spinach
- Cassava leaves
- Papaya leaves
- Asparagus
- Long beans

These vegetables can trigger an increase in uric acid levels if consumed excessively.

4. Are carrots and egg whites safe for people with cholesterol and gout?
Yes, both are safe. Carrots contain beta-carotene and fiber which are good for digestion and the immune system. Egg whites are a low-cholesterol source of protein, making them a great substitute for egg yolks for those who are trying to control their cholesterol levels.

5. Can I use beef meatballs or fish meatballs instead of chicken meatballs?
Yes, but still pay attention to the fat content. Low-fat chicken meatballs are more recommended. If using beef meatballs, choose homemade or low-fat ones. Fish meatballs can also be an option as long as they are not fried and do not contain excessive MSG.

6. What type of oil is best to use for stir-frying healthy foods like this?
Use oils that contain unsaturated fats, such as:
- Corn oil
- Canola oil
- Olive oil
All three are more heart-friendly and help lower bad cholesterol levels. Avoid excessive palm oil or margarine.

7. Can this menu be eaten every day?
Yes, as long as you keep varying the ingredients so you don't get bored and your nutritional needs remain balanced. For example, sometimes replace vegetables with broccoli or green beans, and vary the protein sources.

8. How do you ensure that the meatballs you choose are truly low in fat?
Check the labels if you buy packaged. Choose ones that are labeled "low fat." If you make your own, use skinless chicken and don't add any extra fat. Also, avoid using too much artificial flavoring.

9. If you don't like egg whites, what can you replace them with?
You can replace it with steamed white tofu, steamed tempeh, or thinly sliced boiled chicken breast. All of these are also low in fat and still high in protein.

10. Is this stir-fried mustard greens suitable for those of you who are on a diet?
Absolutely! Low in calories but high in nutrients, making you feel full longer. Suitable for a healthy weight loss program, especially if you combine it with brown rice or without rice.

(brl/red)