Stir-fried Mushrooms and Vegetables

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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."
Ingredients: (To Serve 4)
Zucchini (green & yellow)2 pieces (approx. 200 g)
Dried black fungus1 piece (4 g)
Onion¼ piece (40 g)
Oyster mushrooms5 pieces (80 g)
Garlic, finely chopped1 teaspoons
Ginger4 slices
Shaoxing wine1 tablespoon
Vegetable oil (such as peanut oil, canola oil and corn oil, etc.)2 teaspoons
Seasoning:
Salt½ teaspoon
Soy sauce2 teaspoons
Sugar½ 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