Grass Carp Slices Hot Pot with Vermicelli and Assorted Vegetables
Gabriel Tak-Kiu PUN, accredited Practising Dietitian (Australia) and Dietitian of Hong Kong Dietitians Association, said, "Mung Bean vermicelli is low in fat, the energy content of a bowl of mung bean vermicelli is lower than a bowl of white rice or udon. Grass crap slices are low in fat yet rich in protein. Cooking in soup, a low-fat cooking method, makes this dish suitable for those who concern their body weight."
Ingredients: (Serve 4)
| Baby Tientsin cabbage | 160 g (approx. 4 taels) |
| Baby pak choy | 160 g (approx. 4 taels) |
| Chinese lettuce | 160 g (approx. 4 taels) |
| Vermicelli | a small bunch |
| Fresh grass carp slices | 320 g (approx. 8 taels) |
Soup Ingredients:
| Home made chicken broth | 300 ml |
| Ginger | 3 slices |
| Red dates | 3 |
| Chinese wolfberries | 3 g |
Home Made Chicken Broth Ingredients (Make approx. 6 litres):
| Fresh chickens | 6 |
| Water | 8 litres |
Seasonings:
| Salt | 2 tablespoon |
Preparation Method:
| 1. | Remove the chicken skin and giblets. Add 8 litres of water and boil over high heat for 15 minutes. Skim off the fat and then boil over medium heat for about 1 hour. Skim off the fat again and season with salt. |
Cooking Method:
| 1. | Wash the baby Tientsin cabbage, baby pak choy and Chinese lettuce. Set aside. |
| 2. | Soak the vermicelli in boiled water to soften it. Drain the softened vermicelli. Set aside. |
| 3. | Add the ginger slices, red dates and Chinese wolfberries into the boiling chicken broth and cook for a while. |
| 4. | Add the baby Tientsin cabbage, baby pak choy, Chinese lettuce and vermicelli and cook for 5 minutes. Add the grass carp slices and cook further for 2 minutes. Done. |
Per serving:
| Energy (kcal) | 159 |
| Carbohydrate (g) | 13 |
| Protein (g) | 16 |
| Fat (g) | 5 |
| Sugar (g) | 1 |
| Sodium (mg) | 256 |
The energy and nutrient content are estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Ipot.
Extract from CookSmart, Issue 22
