Fried Egg Glair with Broccoli and Pine Nuts

More Fruit and Vegetables3 Less
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."
Ingredients: (To Serve 4)
Skimmed milk100ml
Egg white150g
Broccoli250g
Fresh lily20g
Enokitake mushrooms10g
Pine nuts10g
Seasoning:
Salt¼ teaspoon
Sugar¼ teaspoon
Soybean oil⅕ teaspoon
Cornstarch⅕ teaspoon
WaterSmall 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