Stir-fried Zucchini with Diced Chicken
Edmond LUK, registered dietitian (Canada) and Training and Development
Officer of Hong Kong Dietitians Association said, "The
combination of zucchini, cloud ear fungus and shiitake mushrooms
results in a colourful dish that is full of wonderful textures. The
skinned chicken can further provide high-quality protein and rule out
high fat intake. The result is a nutritionally balanced dish."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (Serve 4)
| Zucchini, diced | 150g (4 taels) |
| Chicken, skinned and diced | 94g (2.5 taels) |
| Cloud ear fungus, soaked | 5 |
| Shittake mushrooms, soaked and diced | 4 |
| Soya oil | 3 teaspoon |
| Ginger | 3 slices |
| Spring onions, sectioned | 6 |
| Garlic, crushed | 3 cloves |
| Carrot | 5 slices |
| Granulated sugar | 1/2 teaspoon |
| Light soya sauce | 1 teaspoon |
Seasonings
| Granulated sugar | 1/4 teaspoon |
| Soya sauce | 1/8 teaspoon |
| Cornstarch | 1/4 teaspoon |
Cooking Method:
| 1. | Blanch the zucchini. Marinate the chicken and the cloud ear fungus with seasoning for 30 minutes. Set aside. |
| 2. | Heat the wok, and then the soya oil. Put in the crushed garlic and stir-fry until smell comes out. Put in the zucchini, chicken, cloud ear fungus and shittake mushrooms and stir-fry until well done. Pour in the ginger, spring onions, crushed garlic and carrot and stir-fry quickly for 1 minute. Use sugar and soya sauce to taste. Serve. |
Per serving:
| Energy (kcal) | 126 |
| Carbohydrate (g) | 11 |
| Protein (g) | 6 |
| Fat (g) | 7 |
| Sugar(g) | 3 |
| Sodium (mg) | 133 |
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 Sun Fat Restaurant.
Extract from CookSmart, Issue 20
