Okra with Black Fungus and Lily
Registered Dietitian (USA) and Executive Committee of Hong Kong Nutrition Association, Rhoda Ng said, "Okra and black fungus are rich in water soluble fibre. Water soluble fibre helps lower blood cholesterol levels and keep blood sugar at a normal level."
Ingredients: (To Serve 4)
| Okra | 160 g |
| Black fungus | 80 g |
| Fresh lily | 40 g |
Seasoning:
| Salt | ½ teaspoon |
| Sugar | ¼ teaspoon |
| Canola oil | 1 teaspoon |
| Chicken broth | 300 ml |
Homemade Chicken Broth Ingredients (Make approx. 3 litres):
| Fresh chicken | 1 |
| Water | 4.5 litres |
Cooking Method:
| 1. | Remove the chicken skin and giblets. Add 4.5 litres of water and boil over high heat for 15 minutes and skim off the fat. |
| 2. | Then boil over medium heat for about 45 minutes. |
| 3. | To serve, skim off the fat again. |
Cooking Method:
| 1. | Wash the okra, black fungus and fresh lily. Set aside. |
| 2. | Soak the black fungus in water for half an hour. Set aside. |
| 3. | Blanch the okra. Set aside. |
| 4. | Heat wok. Stir-fry the okra, black fungus and fresh lily with the seasonings for about 2 minutes. |
Per serving:
| Energy (kcal) | 46 |
| Carbohydrate (g) | 8 |
| Protein (g) | 1 |
| Fat (g) | 1 |
| Sugar (g) | 1 |
| Sodium (mg) | 296 |
The energy and nutrient content is estimated according to the information compiled from the USDA Nutrient Data Laboratory. Values are for reference only.
This recipe is provided by Kum Gang Hin Cuisine.
Extract from CookSmart, Issue 23
