Chilled Abalones with Pomelo and Okra
Registered Dietitian Nutritionist (USA) and the Training and Development Officer of Hong Kong Dietitians Association, Ms Sharon CHAN said, “Prepared with pomelo, okra and abalones, this dish is served in a style similar to sashimi. As its sauce is a refreshing and intriguing mix of lime juice, wasabi powder, chopped garlic and coriander, we can reduce the use of soy sauce as well as other seasonings and eat less salt.”
Ingredients (To serve 6):
| Ten-head South African abalones | 6 |
| Pomelo (flesh only) | 1/2 |
| Okra | 6 |
Chilled Homemade Chicken Broth:
| Skinless chicken | 1/4 |
| Water | 1.5L |
Cooking Method:
| 1. | Bring the water to boil and add the skinless chicken. Boil for 45 minutes. |
| 2. | Put the chicken broth in the refrigerator. |
Sauce:
| Lime juice | 2 tablespoons |
| Japanese soy sauce | 1 tablespoon |
| Wasabi powder | 0.5 teaspoon |
| Water | 50 ml |
| Chopped coriander | 2 tablespoons |
| Chopped garlic | 1 teaspoon |
Cooking Method:
| 1. | Steam the abalones for 2 to 3 minutes, then soak in ice water. |
| 2. | Remove the shells and internal organs of the abalones. Soak the abalones in the chilled chicken broth for 6 to 8 hours. Set the shells aside. |
| 3. | Blanch the okra in boiling water for 20 seconds and soak in ice water. Slice diagonally and set aside. |
| 4. | Peel the pomelo and shred the flesh. Set aside. |
| 5. | Place the shredded pomelo in the abalone shells. Arrange the abalones on top of the shredded pomelo, then add the okra. Serve the sauce separately. |
Per serving:
| Energy(kcal) | 87 |
| Carbohydrate(g) | 8 |
| Protein(g) | 11 |
| Fat(g) | 1 |
| Sugar(g) | 0 |
| Sodium(mg) | 385 |
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference Only.
This recipe is provided by Choi Fook Royal Banquet.
Extract from CookSmart, Issue 28
