Fish Belly and Mushroom Congee
Verona TAM, registered dietitian (UAS) and Continuing Education Sub-Committee of Hong Kong Nutrition Association said, "Grass carp belly is a low fat ingredient, which protein quality can compare to meat. The natural flavour of shiitake mushroom, spring onion and ginger, on the other hand, can remove the fishy smell on the fish. They can also enrich the flavour of the congee base and reduce the use of salt."
Ingredients:(to serve 1)
| Shiitake mushroom, quartered | 1 |
| Grass carp belly | 3 pieces (94 g) |
| Spring onion, sectioned | 1 |
| Ginger, shredded | Some |
Seasonings:
| Salt | 1/4 teaspoon |
Congee base Ingredients:(to make about 18 portions)
| Rice | 600 g |
| Water | 6.5 litres |
Seasonings:
| Salt | 1 teaspoon |
| Sugar | 3 3/4 teaspoons |
Cooking Method:
| 1. | Wash the rice and drain. Set aside. |
| 2. | Bring water to the boil. Add the rice. Cook on high flame for 3 hours. Set aside. |
Cooking Method:
| 1. | Bring the congee base to the boil. Add the shittake mushroom, grass crap, spring onion and ginger. Bring it to the boil. Season with salt. Serve. |
Per Serving:
| Energy (kcal) | 247 |
| Carbohydrate (g) | 31 |
| Protein (g) | 18 |
| Fat (g) | 15 |
| Sugar (g) | 2 |
| Sodium (mg) | 760 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by C-Jade Meal Plus.
Extract from CookSmart, Issue 19
