Heart Healthy Eating |
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| Winning Recipes
& Comments - Open Competition
Champion |
| Sandwiched
Bean Curd With Spinach |
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Ingredients
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4 servings |
Seasonings
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Bean curd in muslin ... 4 pcs
(400g.)
Minced fish ................. 4 taels (160g.)
Spinach ....................... 4 taels (160g.)
Broccoli ...................... 1pcs.(1200g.)
Dried mushroom ........ 2 nos. (10g.)
Dried shrimp .............. 1 tbsp. (15g.)
Oil ................................ 4 tsp. |
Salt.................................. 1/2
tsp.
Corn flour ....................... 2 tsp.
Egg................................. 1/2 pcs.
Sesame oil & pepper ... a little |
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Sauce
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Salt ..................................
1/4 tsp.
Sugar .............................. 1/2 tsp.
Soy Sauce ...................... 1 tsp.
Corn flour ........................ 1/2 tsp.
Spinach juice .................. 2-3 tbsp. |
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Method
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- Soak dried mushroom and dried shrimp until soft,
then dice.
- Parboil spinach for 1 min. and drain. Then chop
finely.
- Mash the bean curd and add in the minced fish and
seasoning. Mix well.
- Divide the bean curd into 3 portions. Add chopped
spinach to one portion of bean curd and mix well.
- Grease a shallow dish, arrange the bean curd in
3 layers.
- Steam the bean curd for about 7 mins. Then cool
and cut into required shape.
- Parboil the broccoli. Prepare the sauce and pour
onto the beancurd.
- Serve hot.
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Nutritional
Analysis
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Energy: 1037cal.
Fat: 31g. |
Protein: 83g.
Carbohydrate: 39g. |
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Dietitian's
Tips
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- Spinach is rich in iron , vitamins A ,C and K which
are antioxidants. However, when chopped , the nutrients
are lost.
- Tofu and the minced fish are both low in fat , and
high in calcium which is good for the bones.
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