Heart Healthy Eating |
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| Dietitian's Recipes
- Stuffed Chuk-San with Mixed Dices |
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Ingredients
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4 servings |
Marinade
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Chuk-san ..............................
40 g.
Soft bean curd ..................... 750g.
(3 smaller fronts)
Shanghai cabbage ............. 600 g.
Dried mushroom ................. 4-6pcs.
Sichuan preserved vegetable .. 2 tbsp.
(diced)
Carrot .................................... 2 tbsp.
(diced)
Chinese celery ..................... a little
(diced)
Ginger.................................... 1/2 tsp.
(mashed)
Superior stock ..................... Some |
Salt ........................ 2/3 tsp.
Sugar .................... 2 tsp.
Corn flour .............. 4 tbsp.
A little sesame oil |
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Seasonings
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Superior stock ....... 2 cups
Soy Sauce ............. 2 tsp.
Sugar ..................... 1/2 tsp.
A little sesame oil and pepper |
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Method
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- Add in some ginger juice, wine, oil and blend well
with the dried mushrooms.
Steam until cooked and cut into small dices.
- Soak the chuk-san in water thoroughly. Cut into
3 inch sections and scald in water.
Stew in superior stock until the flavour gets in.
Take out and drain dry.
- Add in all the dices, beancurd and the marinade
and blend well to make the filling.
- Stuff the filling inside each Chuk-san section
and arrange on a plate. Steam for 5-6 minutes in high
heat until cooked.
- Scald the Shanghai cabbage in water with salt and
oil until cooked.
Take out and drain dry. Arrange on the outer side
of the plate.
- Heat up some oil and saute mashed ginger, sprinkle
with wine and add in the seasonings.
Boil well and add in some cornflour solution. Pour
over the stuffed Chuk-san and serve.
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Nutritional
Analysis
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Energy: 606cal.
Fat: 28g. |
Protein: 70g.
Carbohydrate: 28g. |
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Dietitian's
Tips
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- The ingredients are with high fibre.
- It requires little oil in cooking.
- Protein has been provided by the bean curd, but
not much. We should make sure that there are other
protein foods in the other dishes of the meal.
- This dish has no cholesterol which mainly comes
from animal fat. This is the advantage of vegetarian
dishes.
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