Assorted Vegetables and Chestnuts in Casserole

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Assorted Vegetables and Chestnuts in Casserole
Registered Dietitian of British Columbia, Canada and Council Member of the Hong Kong Nutrition Association, Dr Susan CHUNG said, “This casserole dish features a wide range of natural ingredients. With the inclusion of several vegetables, the homemade broth is rich in potassium, which helps prevent hypertension. Among all nuts, chestnuts are the lowest in fat but rich in dietary fibre, which is effective in maintaining bowel health.”
Ingredients : (To Serve 2)
Chinese kale225g
Beancurd rolls (cut into wedges)56g
Mouse ear fungus6 pieces
Ginger3 slices
Carrot2 slices
Homemade broth500 ml
Sugar1/4 teaspoon
Salt1/4 teaspoon
Oil2/5 teaspoon
Thickening Sauce:
Cornstarch2 teaspoons
Water3 teaspoons
Homemade Broth:
Bean sprouts225g
Cooking Method:
1.Put all the ingredients in water and cook over medium heat for an hour.
Cooking Method:
1.Shell and skin the chestnuts, then steam for 15 minutes. Set aside.
2.Soak the mushrooms until softened, then steam for 15 minutes. Set aside.
3.Blanch the Chinese kale in boiling water. Heat the wok and add 1/5 teaspoon of oil. Sauté the Chinese kale until aromatic, then add it to the bottom of the casserole.
4.Heat the wok and add 1/5 teaspoon of oil. Add the ginger slices and broth, then put in salt, sugar and other ingredients. Cook over low heat for about 15 minutes.
5.Add the cornstarch-water mixture. Pour all the ingredients into the casserole.
Per serving:
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 M Garden Vegetarian.
Extract from CookSmart, Issue 29