Use 125 g (4½ oz) breadcrumbs – white or wholemeal – instead of the mixture of breadcrumbs and cornflakes. Wholemeal crumbs will provide more B vitamins and fibre than white breadcrumbs. * For a Chinese-style chicken salad, use 1 egg and beat it with 2 tsp five-spice powder, 1 tbsp poppy seeds, 2 tbsp tomato purée, 2 tbsp sweet sherry and 2 tbsp dark soy sauce in a bowl. Stir in the chicken strips. Lift them out, a few at a time, and coat with the breadcrumb mixture (omit the sesame seeds and chilli powder). Bake as above. Meanwhile, finely shred 1 head Chinese leaves, discarding some of the hard white core. Place in a bowl and add 115 g (4 oz) bean sprouts and 1 bunch of spring onions, thinly sliced into rings. Toss with the dressing (made with 1½ tbsp each parsley and fresh coriander). Serve the hot chicken strips on top of the salad.
Cabbage belongs to a family of vegetables which contain a number of different phytochemicals that may help to protect against breast cancer. They are also good sources of vitamin C and among the richest vegetable sources of folate. * Sesame seeds can provide useful amounts of calcium.
B6, C, B1, B2, B12, folate, niacin, copper, iron, zinc, A, E, calcium, potassium, selenium