CookSmart (3rd Issue) Page16

EatSmart Receipes

Assorted Vegetables with Tiny Octopus Balls in Rice Net

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

Feature

What is the alternative to frying when you want to produce a crispy state? Baking! The fat content of this rice paste net dropped tremendously by 80% if you bake it in oven instead of cooking it in oil. Imagine the amount of oil you can save and the extra calorie in it! Studies have also shown that kitchen smoke is bad for our lungs. Reduce frying for better health!

You can also try replacing octopus with shrimps. It will be equally tasty but only carry half the cholesterol level!

Cooking Method

1. Bake the Rice paste net till crispy and set aside.
2. To make the octopus paste, mince the octopus, add salt and stir in single direction into paste. Add sugar, starch and chilled water. Mixed well.
3. To make tiny octopus balls, drop half teaspoonfuls of octopus paste into boiling water and cook till done. Set aside.
4. Peel the tomato. Discard the leaves of the Chinese kale. Cut celery, tomato and Chinese kale stalks into dices.
5. Blanch all vegetables and set aside.
6. Heat oil in a wok, stir-fry ginger and spring onion. Add the tiny octopus balls, vegetables, salt and sugar. Combine well and thicken with starch mixture. Transfer to the baked net and serve.