Lettuce Wrap with Field Greens
Dietitian of Department of Health said, "Dried tofu, Chinese black
mushroom and lettuce are low in calories and fat content. They contain
calcium, potassium and dietary fibre, which are good for heart
health."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (To Serve 4)
| dried tofu | 200g |
| frozen mixed vegetables | ½ cup |
| dried Chinese black mushrooms | 8 pieces (approx. 16 g) |
| water chestnuts (with skin removed) | 4 pieces (approx. 70 g) |
| lettuce leaves | 8 pieces (approx. 60 g) |
| vegetable oil (such as peanut oil, canola oil and corn oil, etc.) | 3 teaspoons |
Seasonings:
| salt | ½ teaspoon |
| suagr | ½ teaspoon |
| dark soy sauce | 2 teaspoons |
| white pepper | A pinch |
| Shaoxing wine | 2 teaspoons |
Thickening:
| cornstarch | 2 teaspoon |
| water | 3 tablespoons |
Cooking Method:
| 1. | Soak, trim and chop the Chinese black mushrooms. Peel, wash and chop the water-chestnuts. Wash and chop the dried tofu. |
| 2. | Defrost the frozen mixed vegetable under running tap water. |
| 3. | Wash the lettuce leaves. Set aside. |
| 4. | Heat the oil in a non-stick pan. Stir-fry all the ingredients and add in seasoning until the ingredients are fully cooked. Add in the thickening sauce. Serve with the lettuce leaves. |
Per Serving:
| Energy (kcal) | 164 |
| Carbohydrate (g) | 14 |
| Protein (g) | 10 |
| Fat (g) | 8 |
| Cholesterol (mg) | 0 |
| Dietary Fibre(g) | 2.9 |
| Sodium (mg) | 482 |
The energy and nutrient content is estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
only.
Tips on Use of Oil:
Use vegetable oils such as olive oil, canola oil, peanut oil or corn
oil. Avoid using coconut oil and palm oil which are high in saturated
fat.
This recipe is provided by the Elderly Health Service, Department of Health.
Extract from CookSmart, Issue 25
