Stewed Steamed Rice with Conpoy & Egg
Carmela Lee, Registered Dietitian (UK); Education Sub-committee of Hong Kong Nutritional Association, said "Simple ingredients plus creativity make this wonderful dish. Egg is rich in protein, and can be used as a meat alternative. Cooking white and yolk separately not only maintains the nutrient content of the whole egg, but also adds colours to the dish."
Ingredients (Serve 2):
| Chinese kale, sectioned | 20g |
| Rice, raw | 70g |
| Eggs | 2 |
| Dried scallops (conpoy) | 15 g |
| Canola oil | 2 teaspoons |
| Broth | 300 g |
| Cornstarch water | Some |
Seasonings
| Salt | 1/2 teaspoon |
Cooking Method:
| 1. | Blanch the sectioned vegetable. Let stand. |
| 2. | Rinse rice. Add water and cook until done. Let stand. |
| 3. | Heat the wok. Stir-fry the egg white until done. Let stand. |
| 4. | Put the rice on a plate. Let stand. |
| 5. | Bring the broth to the boil. Add the dried scallops, vegetable, egg white, and then the cornstarch water and yolk. Pour over the rice to serve. |
Per Serving:
| Energy (kcal) | 317 |
| Carbohydrate (g) | 41 |
| Protein (g) | 13 |
| Fat (g) | 11 |
| Sugar (g) | 2 |
| Sodium (mg) | 287 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Canton Room – Gloucester Luk Kwok Hotel.
Extract from CookSmart, Issue 15
