Stewed Steamed Rice with Conpoy & Egg

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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, sectioned20g
Rice, raw70g
Dried scallops (conpoy)15 g
Canola oil2 teaspoons
Broth300 g
Cornstarch waterSome
Salt1/2 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