CookSmart (9th Issue) Page18

EatSmart Recipes

Congee with Cloud Ears, Chinese Wolfberries and Bitter Gourd Slices

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

Feature

This dish is low in calories and high in dietary fiber, it is suitable for those who need to restrict energy intake, such as the overweight or obese. Adults should consume 3 serves of vegetables (about 1 and 1/2 medium bowl) every day, including green leafy vegetables, gourds and mushrooms.

Sylvia LAM

Chairlady, Hong Kong Dietitians Association

Cooking Method

1. Wash white rice, set aside.
2. Bring water to the boil. Add white rice. Reduce to medium heat then cook for 1 hour. Strain and set aside rice water for later use.
3. Rinse, slice and shred bitter gourd, set aside.
4. Add chicken broth in just over 1/2 bowl of rice water then bring to the boil. Add bitter gourd, dried scallop, Chinese wolfberry and cloud ear, season with salt and sugar, Cook until done and serve.