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CookSmart (6th Issue) Page25

CookSmart (6th Issue) Page25

Most Popular EatSmart Dish

 

Lamb Racks with Italian White Sauce

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

 

Feature

Use of lean meat and low-fat milk products has reduced the fat content of lamb and white sauce. Adding fruit can lessen the fatty feeling of the dish.

 

Ivy NG

President, Hong Kong Nutrition Association

 

Lamb Racks Ingredients to serve 6

Japanese Pumpkin

1 piece (about 600 g, 15 taels)

Cucumber (as the supporting frame)

2 pieces

Honeydew Melon (diced)

about 1/5 bowl

Pear (diced)

about 1/5 bowl

Guava (diced)

about 1/5 bowl

Tomato (small)

6 pieces

Lamb Rack

3 pieces (about 150 g, 4 taels)

Curly Endive (thinly shredded)

small amount as garnish

Red Cabbage (thinly shredded)

small amount as garnish

 

Seasonings

Salt

1/2 teaspoon

Sugar

1/2 teaspoon

 

Italian White Sauce Ingredients

Sugar

1/3 teaspoon

White wine

1 tablespoon

Parsley (chopped)

some

Low-fat cream

300 ml

Low-fat evaporated milk

1 tablespoon

 

Lamb Racks

Cooking Method

  1. Cut off top of pumpkin and discard the seeds. Steam the pumpkin until 60% done. Set aside.
  2. Cut cucumbers into two halves. Make a supporting frame by adhering them to the bottom of the pumpkin with bamboo skewers.
  3. Add the fruit dices into the Italian white sauce.
  4. Cut off top of tomatoes and discard the seeds. Place the fruit dice mixture into the tomato cups.
  5. Marinate lamb racks with the seasonings. Steam for 2 minutes and then roast for 4-5 minutes. Transfer the racks into the pumpkin cup and then pour in Italian white sauce.
  6. Place shredded curly endive and red cabbage on the plate as garnish.

 

Italian White Sauce

Method

  • Heat up all the ingredients in a sauce pan to make the Italian white sauce.

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