Tofu in Broth with Seafood

3 Less
Tofu in Broth with Seafood
Sally Shi-Po POON, Hong Kong Nutrition Association and Registered Dietitian (UK) said, "Using seafood, egg and tofu (bean curd) in lieu of red meat, this recipe is rich in protein all the same. Tofu is rich in calcium, which is vital for bones and teeth. Tofu also contains soy protein, which is beneficial to the heart. As the ingredients are mostly steamed and cooked in stock, no cooking oil is needed for this recipe, thus the dish counts less towards energy intake. A welcome among weight-watchers."
Ingredients: (Serve 4)
Stock500 mL
Conpoy, diced5 g
Sole (fish), boned and diced10 g
Fresh cuttlefish, diced5 g
Fresh prawns, diced10 g
Chinese kale, diced10 g
Fresh straw mushrooms, diced10 g
Tofu, diced1/4 piece
Salt1/2 teaspoon
cornstarch mixtureSome
Cooking Method:
1.Mix the eggs and 250 mL of the stock. Steam and set aside.
2.Blanch the conpoy, sole, cuttlefish, prawns, Chinese kale and straw mushrooms in water briefly. Set aside.
3.Bring the remaining stock, tofu and blanched ingredients to the boil. Season with salt and thicken with the cornstarch mixture. Pour over the steamed egg and serve.
Per serving:
Energy (kcal)71
Carbohydrate (g)1
Protein (g)7
Fat (g)4
Sugar (g)0
Sodium (mg)363
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 Mui Fa Chuen Restaurant.
Extract from CookSmart, Issue 21