Assorted Vegetables in Rice with Tomato Broth
Sylvia LAM, Chairlady of Hong Kong Dietitians Association, said "Tomato soup base is rich in lycopene, an anti-oxidant that helps to prevent cancers. By pureeing carrots and tomato and returning them back into the soup, dietary fiber and vitamin A are retained."
Ingredients (Serve 4):
| Angled Loofah | 225 gm (about 6 taels) |
| Broccoli (cut into florets) | 15 florets |
| Enoki Mushroom (trimmed) | 1 1/2 bunch |
| Spinach (trimmed, sectioned) | 225 gm (about 6 taels) |
| Baby Chinese Cabbage (stripped) | 225 gm (about 6 taels) |
| Cherry Tomato (halved) | 2 pieces |
| Corn Kernel | 1 bowl |
| White Rice | 4 bowls |
Seasonings:
| Salt | 1 teaspoon |
| Ground White Pepper | 1/4 teaspoon |
Cooking Method:
| 1. | Rinse all vegetables. Peel angled loofah and cut into 4 lengthways. Remove the seeds. Cut into wedges and set aside. |
| 2. | Boil all vegetables in the tomato soup for 3 minutes. Seasoning with salt and white pepper. |
| 3. | Place all vegetables and white radish over the white rice. Spoon over the tomato soup and serve. |
Ingredients of Tomato Soup:
| Skinless chicken (cut into pieces) | 1/2 piece |
| Water | 3 litres |
| Carrot (finely diced) | 8 pieces (about 1 catty) |
| Tomato (peeled, cut into pieces) | 5 pieces (about 1 catty) |
| White radish (peeled, sectioned) | 2 pieces (about 8 taels) |
Cooking Method of Tomato Soup:
| 1. | Blanch chicken and set aside. |
| 2. | Bring water to the boil. Add chicken, carrot and tomato. Boil over medium heat for 1 hour. Then turn off heat. |
| 3. | Puree carrot and tomato with tomato soup in a food processor. Pour puree in a pot. Add white radish and boil over low heat for about 1 hour. Remove chicken. Take out the white radish and set aside. |
This recipe is provided by Yue Mic Ka.
Extract from CookSmart, Issue 9
