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CookSmart (20th Issue) Page20

EatSmart Recipes

Steamed Loofah, Dried Prawns and Mungbean Vermicelli

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

Feature

Steaming is a good way to lower the use of cooking oil. With low-fat ingredients like sponge gourd, dried prawns and mungbean vermicelli, the dish is a good option for weight-watchers. Dried prawns and garlic can enhance the flavour of the dish but individuals with hypertension should use soya sauce sparingly.

Edmond LUK

Registered Dietitian (Canada) Training and Development Officer, Hong Kong Dietitians Association

Ingredients to serve 4
Sponge gourd (loofah)	300 g
Dried prawns	20 g
Mungbean vermicelli	80 g
Crushed garlic	5 g
Light soya sauce	1 teaspoon

Seasoning for mungbean vermicelli
Salt	1/4 teaspoon
Ground white pepper	Some
Sesame oil	1 teaspoon

Cooking Method:

Peel the sponge gourd. Remove some of the seeds, and cut into small sections. Set aside.
Wash and soak the dried prawns. Drain, set aside.
Soak the mungbean vermicelli in water. Drain, section, mix with the seasonings and set aside.
Spread the plate with the sponge gourd, mungbean vermicelli, dried prawns and crushed garlic, one over another in this order. Steam over boiling water for 10 minutes. Season with light soya sauce. Serve.

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