Bitter Gourd in Rice Water

More Fruit and Vegetables3 Less
Bitter Gourd in Rice Water
Sylvia LAM, Chairlady of Hong Kong Dietitians Association, said "This dish is low in calories and high in dietary fiber, it's suitable for those who need to restrict energy intake, such as the overweight or obese. Adults should consume 3 serves of vegetables (about 1 1/2 medium bowl) every day, including green leafy vegetables, gourds and mushrooms."
Ingredients (Serve 4):
White Rice1/2 bowl
Waterabout 1 bowl
Bitter Gourd1 piece (about 7 1/2 teals)
Chicken Broth1/2 bowl
Dried Scallop1 piece
Chinese Wolfberry6 pieces
Cloud Ear3 pieces
Salt1/3 teaspoon
Sugar1/3 teaspoon
Cooking Method:
1.Wash white rice, set aside.
2.Bring water to the boil. Add white rice. Reduce to medium heat then cook for 1 hour. Strain and set aside rice water for later use.
3.Rinse, slice and shred bitter gourd, set aside.
4.Add chicken broth in just over 1/2 bowl of rice water then bring to the boil. Add bitter gourd, scallop, Chinese wolfberry and cloud ear, season with salt and sugar, Cook until done and serve.
This recipe is provided by Cheerful Sky Cuisine.
Extract from CookSmart, Issue 9