Sautéed Pineapple with Lily Bulbs and Okra
(Available only in Cantonese)
Registered Dietitian Nutritionist (USA) and the Training and Development Officer of Hong Kong Dietitians Association, Ms Sharon CHAN said, "Okra and lily bulbs are rich in dietary fibre, which can increase satiety, stimulate bowel movements and prevent constipation. Pineapple contains vitamin C, which helps our body absorb iron and boosts immunity."
Ingredients: (To serve 4)
| Pineapple | 70g |
| Red bell pepper | 20g |
| Yellow bell pepper | 20g |
| Okra | 60g |
| Lily bulbs | 60g |
Seasoning:
| Salt | 1g |
| Sugar | 1g |
| Huadiao wine | 1/2 teaspoon |
| Canola oil | 2 teaspoons |
Thickening Sauce:
| Cornstarch | 2 teaspoons |
| Water | 3 teaspoons |
Cooking Method：
| 1. | Blanch the lily bulbs, red and yellow bell pepper and okra. Set aside. |
| 2. | Heat oil in the wok and add the blanched ingredients. |
| 3. | Add the seasonings and sauté until the ingredients are well cooked. |
| 4. | Add the pineapple and an appropriate amount of thickening sauce. Sauté and mix well. |
Per serving:
| Energy(kcal) | 44 |
| Carbohydrate(g) | 15 |
| Protein(g) | 1 |
| Fat(g) | 0 |
| Sugar(g) | 2 |
| Sodium(mg) | 100 |
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 Kung Tak Lam Shanghai Vegetarian Cuisine.
Extract from CookSmart, Issue 28
