CookSmart (20th Issue) Page16

EatSmart Recipes

Delicate Gourd Cups

"3 Less" and "More Fruit and Vegetables" Dish

Feature

Like wax gourds, hairy gourds are low in energy and fat but their dietary fibre content is higher, which is ideal for satiety and weight control. Half a bowl of cooked hairy gourd is equivalent to one serving of vegetables, while the healthy target is 3 servings a day.

Edmond LUK

Registered Dietitian (Canada) Training and Development Officer, Hong Kong Dietitians Association

Cooking Method

1. Peel the gourds. Halve from the centre and remove the core. Carve patterns around the edge and set aside.
2. Drain the shrimps. Dice, marinate in the seasonings for 15 minutes. Set aside.
3. Blanch the beech mushrooms, peas and carrot. Rinse in cold water, drain, let stand.
4. Steam the gourds in a deep plate for 10 minutes, and then stuff them with the shrimps, beech mushrooms, green peas, carrot. Add some water and steam everything together until well done. Serve directly with the plate.