CookSmart (5th Issue) Page18

EatSmart Recipes

Stir-Fried Broccoli with Mushrooms and Seafood in Japanese Style

"3 Less" and "More Fruit and Vegetables" Dish

Feature

Traditionally, meat and seafood are deep fried to preserve their tenderness. In this recipe, the same effect can be brought about by blanching seafood coated in egg white. The amount of oil used is greatly reduced. Assorted mushrooms, rich in dietary fibre, further enhanced the flavour.

Ivy NG

President, Hong Kong Nutrition Association

Stir-Fried Broccoli with Mushrooms and Seafood in Japanese Style

Cooking Method

1. Marinate the seafood with egg white, salt, starch and white wine for 10 minutes.
2. Cut broccoli into small pieces and mushrooms into strips.
3. Blanch broccoli and seafood. Set aside.
4. Mince garlic. Heat oil. Add garlic and ginger. Stir-fry until aromatic. Then add mushrooms, seafood and broccoli. Sauté.
5. Add carrots, spring onion and Japanese sauce. Mix well. Serve.

Japanese Sauce

Cooking Method

• Combine all ingredients and mix well.