Fried Egg Glair with Broccoli and Pine Nuts
Registered Dietitian (USA) and Executive Committee of Hong Kong
Nutrition Association, Rhoda Ng said, "Broccoli is rich in
vitamin C, potassium, folacin, dietary fibre and calcium. Broccoli
belongs to the family of cruciferous vegetables, which is rich in
phytochemical that may reduce the risk of cancer."
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)
| Skimmed milk | 100ml |
| Egg white | 150g |
| Broccoli | 250g |
| Fresh lily | 20g |
| Enokitake mushrooms | 10g |
| Pine nuts | 10g |
Seasoning:
| Salt | ¼ teaspoon |
| Sugar | ¼ teaspoon |
| Soybean oil | ⅕ teaspoon |
| Cornstarch | ⅕ teaspoon |
| Water | Small amount |
Cooking Method:
| 1. | Preheat the oven to 100°C. Bake the pine nuts for 4-5 minutes. Set aside. |
| 2. | Wash the broccoli, fresh lily and enokitake mushrooms. Set aside. |
| 3. | Section the enokitake mushrooms. |
| 4. | Blanch the fresh lily and enokitake mushrooms. Set aside. |
| 5. | Cook the broccoli in the boiling water for 5 minutes and place onto a plate. |
| 6. | Heat wok. Stir-fry the skimmed milk, egg white, fresh lily and enokitake mushrooms with the seasonings and for about 5 minutes. |
| 7. | Top the broccoli with egg white, fresh lily and enokitake mushrooms. To serve, pour the pine nuts onto the dish. |
Per serving:
| Energy (kcal) | 79 |
| Carbohydrate (g) | 9 |
| Protein (g) | 7 |
| Fat (g) | 2 |
| Sugar (g) | 3 |
| Sodium (mg) | 239 |
TThe 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 Happy Veggies.
Extract from CookSmart, Issue 23
