Stir-fried Mushrooms and Vegetables
Dietitian of Department of Health said, "Mushroom, fungus and
vegetable are high in dietary fibre, vitamins and minerals which can
maintain bodily functions."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (To Serve 4)
| Zucchini (green & yellow) | 2 pieces (approx. 200 g) |
| Dried black fungus | 1 piece (4 g) |
| Onion | ¼ piece (40 g) |
| Oyster mushrooms | 5 pieces (80 g) |
| Garlic, finely chopped | 1 teaspoons |
| Ginger | 4 slices |
| Shaoxing wine | 1 tablespoon |
| Vegetable oil (such as peanut oil, canola oil and corn oil, etc.) | 2 teaspoons |
Seasoning:
| Salt | ½ teaspoon |
| Soy sauce | 2 teaspoons |
| Sugar | ½ teaspoon |
Cooking Method:
| 1. | Soak and rinse the black fungus and tear into small pieces. Rinse and cut the zucchini into pieces. Skin and rinse the onion and cut into pieces. Rinse the oyster mushrooms. |
| 2. | Blanch the zucchini and the mushroom for 3 minutes. Ladle out and set aside. |
| 3. | Stir-fry garlic and ginger with oil in a non-stick wok. Put in the onion and stir-fry lightly. Then add in the black fungus, oyster mushroom and zucchini. Stir in the seasoning and cook until done. Finally stir in the wine around the edge of the wok. |
Per serving:
| Energy (kcal) | 49 |
| Carbohydrate (g) | 5 |
| Protein (g) | 2 |
| Fat (g) | 3 |
| Cholesterol (mg) | 0 |
| Dietary Fibre (g) | 1.4 |
| Sodium (mg) | 504 |
The energy and nutrient content is estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
only.
Tips on Use of Oil:
Use vegetable oils such as olive oil, canola oil, peanut oil or corn
oil. Avoid using coconut oil and palm oil which are high in saturated
fat.
This recipe is provided by Elderly Health Service, Department of Health
Extract from CookSmart, Issue 23
