Champion EatSmart Dishes
Steamed Courgette Rings Filled with Diced Chicken and Fungus
"3 Less" and "More Fruit and Vegetables" Dish
Feature
This tasty dish uses courgette to evenly make 6 portions. This is a clever method of portion control for those who need to monitor their intake. Moreover, courgette and mushrooms are a good source of dietary fibre which provides a feeling of fullness and helps lower cholesterol. Adults should consume 3 servings of vegetables daily, including green leafy vegetables, gourds and mushrooms.
Kendy TAM
Executive Committee Member, Hong Kong Nutrition Association
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Ingredients to serve 6
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Winter Melon
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100 g (about 2 and 1/2 taels)
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Water
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about 40 ml
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Skinless Chicken (diced)
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100 g (about 2 and 1/2 taels)
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Courgette
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200 g (about 5 taels)
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King Oyster Mushroom (cut into wedges)
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50 g (about 1 and 1/4 taels)
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Fresh Shiitake Mushroom (trimmed, cut into wedges)
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3 pieces
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Bamboo Pitch
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40 g (about 1 tael)
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Red Capsicum (cut into wedges)
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1/3 piece
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Asparagus
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5 spears
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Lily Bulb
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20 g (about 1/2 tael)
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Seasonings
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Salt
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1 teaspoon
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Sugar
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1/2 teaspoon
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Cornstarch Water
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1 teaspoon
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Corn Oil
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3 teaspoons
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Chicken Broth
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100 ml
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Chicken Broth (for making 3 litres)
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Water
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5 litres
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Whole Skinless Chicken
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1/2 piece
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Lean Pork
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300 g (8 taels)
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Steamed Courgette Rings Filled with Diced Chicken and Fungus
Cooking Method
- Steam winter melon till done. Add water then blend into a puree. Steam chicken until done. Set aside.
- Cut courgette into chess shape. Spoon out the inner flesh. Blanch courgette, king oyster mushroom, fresh Shiitake mushroom, bamboo ptich and red capsicum. Set aside.
- Heat oil in a pan. Add king oyster mushroom, fresh Shiitake mushroom, bamboo pitch, red capsicum and chicken. Season with 1/3 teaspoon of salt and 1/4 teaspoon of sugar. Stir-fry until fragrant.
- Stuff the courgette with diced chicken and mushroom. Transfer to a serving plate. Set aside.
- Bring water to the boil. Add 1/3 teaspoon of salt and 1/4 teaspoon of sugar. Add asparagus and lily bulb. Blanch until cooked. Serve at side.
- Add winter melon, 1/3 teaspoon of salt and cornstarch water in chicken broth. Cook until thickened. Pour over dish. Serve.
Chicken Broth
Cooking Method
- Blanch chicken and lean pork. Set aside.
- Bring water to the boil. Add chicken and lean pork. Boil for 3-5 hours. Done.
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