Assorted Vegetables and Chestnuts in Casserole
Registered Dietitian of British Columbia, Canada and Council Member of the Hong Kong Nutrition Association, Dr Susan CHUNG said, “This casserole dish features a wide range of natural ingredients. With the inclusion of several vegetables, the homemade broth is rich in potassium, which helps prevent hypertension. Among all nuts, chestnuts are the lowest in fat but rich in dietary fibre, which is effective in maintaining bowel health.”
Ingredients : (To Serve 2)
| Chinese kale | 225g |
| Chestnuts | 94g |
| Mushrooms | 3 |
| Beancurd rolls (cut into wedges) | 56g |
| Mouse ear fungus | 6 pieces |
| Ginger | 3 slices |
| Carrot | 2 slices |
| Homemade broth | 500 ml |
Seasoning：
| Sugar | 1/4 teaspoon |
| Salt | 1/4 teaspoon |
| Oil | 2/5 teaspoon |
Thickening Sauce:
| Cornstarch | 2 teaspoons |
| Water | 3 teaspoons |
Homemade Broth:
| Water | 2.5L |
| Carrots | 300g |
| Celery | 225g |
| Mushrooms | 37.5g |
| Bean sprouts | 225g |
| Coriander | Some |
Cooking Method:
| 1. | Put all the ingredients in water and cook over medium heat for an hour. |
Cooking Method:
| 1. | Shell and skin the chestnuts, then steam for 15 minutes. Set aside. |
| 2. | Soak the mushrooms until softened, then steam for 15 minutes. Set aside. |
| 3. | Blanch the Chinese kale in boiling water. Heat the wok and add 1/5 teaspoon of oil. Sauté the Chinese kale until aromatic, then add it to the bottom of the casserole. |
| 4. | Heat the wok and add 1/5 teaspoon of oil. Add the ginger slices and broth, then put in salt, sugar and other ingredients. Cook over low heat for about 15 minutes. |
| 5. | Add the cornstarch-water mixture. Pour all the ingredients into the casserole. |
Per serving:
| Energy(kcal) | 284 |
| Carbohydrate(g) | 53 |
| Protein(g) | 12 |
| Fat(g) | 4 |
| Sugar(g) | 3 |
| Sodium(mg) | 361 |
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference only.
This recipe is provided by M Garden Vegetarian.
Extract from CookSmart, Issue 29
