Champion EatSmart Dishes
Stir-fried Pork and Beef with Vegetables in Pumpkin and Spinach Sauces
"3 Less" and "More Fruit and Vegetables" Dish
Feature
This colorful dish uses ingredients which are easily available and is low in salt, oil, sugar and is high in fibre, which fulfills the 3 low 1 high dietary principle. The pumpkin sauce provides a good source of the antioxidant beta-carotene, while the spinach sauce provides a good source of vitamin A and potassium.
Kendy TAM
Executive Committee Member, Hong Kong Nutrition Association
| Ingredients to serve 5 | | Winter Melon (cut into small cylinders) | 8 pieces | | Japanese White Radish (cut into small cylinders) | 22 pieces | | Chinese Wolfberry | 10 pieces | | Pumpkin (cut into chunks) | 150 g (about 4 taels) | | Water | 1 bowl | | Spinach | 150 g (about 4 taels) | | Beef (minced) | 70 g (about 2 taels) | | Pork (minced) | 20 g (about 1/2 tael) |
| Seasonings | | Salt | 1 teaspoon | | Sugar | 2 teaspoons | | Cornstarch water | 3 teaspoons | | Chicken Broth | 1/2 cup | | Soyabean oil | 1/2 teaspoon |
Cooking Method
- Bring water to the boil. Add salt and sugar. Add winter melon and white radish and blanch until softened. Stack them in the shape of a pyramid on the plate. Set aside.
- Steam Chinese wolfberry until softened. Set aside.
- Combine Chinese wolfberry, chicken broth and cornstarch water. Cook until thickened. Pour over winter melon and white radish.
- To make pumpkin sauce, steam pumpkin until softened. Add pumpkin and 125 ml water into a food processor. Blend into a puree.
- To make spinach sauce, blanch spinach. Add spinach and 125 ml water into a food processor. Blend into a puree.
- Heat oil in a wok. Add beef and pork. Stir-fry until done. Place separately on either sides of the pyramid
- Cook pumpkin sauce and spinach sauce separately; add 1/2 teaspoon of cornstarch water, cook until sauce is thickened. Spoon pumpkin sauce and spinach sauce over the two sides of the dish. Serve.
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