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CookSmart (9th Issue) Page16

CookSmart (9th Issue) Page16

EatSmart Recipes

 

Assorted Vegetables in Rice with Tomato Soup

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

 

Feature

Tomato soup base is rich in lycopene, an anti-oxidant that helps to prevent cancers. By pureeing carrots and tomato and returning them back into the soup, dietary fiber and vitamin A are retained.

 

Sylvia LAM

Chairlady, Hong Kong Dietitians Association

 

Assorted Vegetables in Rice with Tomato Soup Ingredients to serve 4

Angled Loofah

225 g (about 6 taels)

Broccoli (cut into florets)

15 florets

Enoki Mushroom(trimmed)

1 and 1/2 bunches

Spinach (trimmed, sectioned)

225 g (about 6 taels)

Baby Chinese Cabbage (stripped)

225 g (about 6 taels)

Cherry Tomato(halved)

2 pieces

Corn Kernel

1 bowl

White Rice

4 bowls

 

Seasonings

Salt

1 teaspoon

Ground White Pepper

1/4 teaspoon

 

Tomato Soup Ingredients (for making 8 bowls, about 1.8 litre)

Skinless chicken (cut into pieces)

1/2 piece

Water

3 litres

Carrot (finely diced)

8 pieces (about 1 catty)

Tomato (peeled, cut into pieces)

5 pieces (about 1 catty)

White radish (peeled, cut into wedges)

2 pieces (about 8 taels)

 

Tomato Soup

Cooking Method

  1. Blanch chicken and set aside.
  2. Bring water to the boil. Add chicken, carrot and tomato. Boil over medium heat for 1 hour. Then turn off heat.
  3. Puree carrot and tomato with tomato soup in a food processor. Pour puree in a pot. Add white radish and boil over low heat for about 1 hour. Remove chicken. Take out the white radish and set aside.

 

Assorted Vegetables in Rice

Cooking Method

  1. Rinse all vegetables. Peel angled loofah and cut into 4 lengthways. Remove the seeds. Cut into wedges and set aside.
  2. Boil all vegetables in the tomato soup for 3 minutes. Seasoning with salt and white pepper.
  3. Place all vegetables and white radish over the white rice. Spoon over the tomato soup and serve.

 

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