Lettuce Wrap with Field Greens

More Fruit and Vegetables3 Less
Lettuce Wrap with Field Greens
Dietitian of Department of Health said, "Dried tofu, Chinese black mushroom and lettuce are low in calories and fat content. They contain calcium, potassium and dietary fibre, which are good for heart health."
Ingredients: (To Serve 4)
dried tofu200g
frozen mixed vegetables½ cup
dried Chinese black mushrooms8 pieces (approx. 16 g)
water chestnuts (with skin removed)4 pieces (approx. 70 g)
lettuce leaves8 pieces (approx. 60 g)
vegetable oil (such as peanut oil, canola oil and corn oil, etc.)3 teaspoons
Seasonings:
salt½ teaspoon
suagr½ teaspoon
dark soy sauce2 teaspoons
white pepperA pinch
Shaoxing wine2 teaspoons
Thickening:
cornstarch2 teaspoon
water3 tablespoons
Cooking Method:
1.Soak, trim and chop the Chinese black mushrooms. Peel, wash and chop the water-chestnuts. Wash and chop the dried tofu.
2.Defrost the frozen mixed vegetable under running tap water.
3.Wash the lettuce leaves. Set aside.
4.Heat the oil in a non-stick pan. Stir-fry all the ingredients and add in seasoning until the ingredients are fully cooked. Add in the thickening sauce. Serve with the lettuce leaves.
Per Serving:
Energy (kcal)164
Carbohydrate (g)14
Protein (g)10
Fat (g)8
Cholesterol (mg)0
Dietary Fibre(g)2.9
Sodium (mg)482
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 the Elderly Health Service, Department of Health.
Extract from CookSmart, Issue 25