Champion EatSmart Dishes
Steamed Courgette Rings Filled with Diced Chicken and Fungus "3 Less" and "More Fruit and Vegetables" Dish
Feature
This tasty dish uses courgette to evenly make 6 portions. This is a clever method of portion control for those who need to monitor their intake. Moreover, courgette and mushrooms are a good source of dietary fibre which provides a feeling of fullness and helps lower cholesterol. Adults should consume 3 servings of vegetables daily, including green leafy vegetables, gourds and mushrooms.
Kendy TAM
Executive Committee Member, Hong Kong Nutrition Association
| Ingredients to serve 6 | | Winter Melon | 100 g (about 2 and 1/2 taels) | | Water | about 40 ml | | Skinless Chicken (diced) | 100 g (about 2 and 1/2 taels) | | Courgette | 200 g (about 5 taels) | | King Oyster Mushroom (cut into wedges) | 50 g (about 1 and 1/4 taels) | | Fresh Shiitake Mushroom (trimmed, cut into wedges) | 3 pieces | | Bamboo Pitch | 40 g (about 1 tael) | | Red Capsicum (cut into wedges) | 1/3 piece | | Asparagus | 5 spears | | Lily Bulb | 20 g (about 1/2 tael) |
| Seasonings | | Salt | 1 teaspoon | | Sugar | 1/2 teaspoon | | Cornstarch Water | 1 teaspoon | | Corn Oil | 3 teaspoons | | Chicken Broth | 100 ml | | Chicken Broth (for making 3 litres) | | Water | 5 litres | | Whole Skinless Chicken | 1/2 piece | | Lean Pork | 300 g (8 taels) |
Steamed Courgette Rings Filled with Diced Chicken and Fungus
Cooking Method - Steam winter melon till done. Add water then blend into a puree. Steam chicken until done. Set aside.
- Cut courgette into chess shape. Spoon out the inner flesh. Blanch courgette, king oyster mushroom, fresh Shiitake mushroom, bamboo ptich and red capsicum. Set aside.
- Heat oil in a pan. Add king oyster mushroom, fresh Shiitake mushroom, bamboo pitch, red capsicum and chicken. Season with 1/3 teaspoon of salt and 1/4 teaspoon of sugar. Stir-fry until fragrant.
- Stuff the courgette with diced chicken and mushroom. Transfer to a serving plate. Set aside.
- Bring water to the boil. Add 1/3 teaspoon of salt and 1/4 teaspoon of sugar. Add asparagus and lily bulb. Blanch until cooked. Serve at side.
- Add winter melon, 1/3 teaspoon of salt and cornstarch water in chicken broth. Cook until thickened. Pour over dish. Serve.
Chicken Broth
Cooking Method - Blanch chicken and lean pork. Set aside.
- Bring water to the boil. Add chicken and lean pork. Boil for 3-5 hours. Done.
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