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CookSmart (18th Issue) Page14

EatSmart Recipes

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

Feature

Black fungus is not only low in calories but also rich in dietary fibre, which lowers bad cholesterol and helps prevent cardiovascular diseases.

Danica YAU

Accredited Practising Dietitian (Australia), Editor of HKDA

Ingredients to serve 5

Pumpkin

Enokitake mushrooms

1/4 pack (50 g)

King oyster mushroom, shredded

1/2

Fresh shittake mushrooms, shredded

Canola oil

2 teaspoons

Chopped ginger

1/2 teaspoon

Black fungus, soaked till softened

12 pieces

Vegetarian shark’s fin, soaked till softened

Some

Seasoning

Light soya sauce

1 teaspoon

Shaoxing wine

1/2 teaspoon

Cooking Method

Cut the top off the pumpkin and scrape out the seeds. Steam until done. Set aside.
Blanch the enokitake mushrooms, king oyster mushroom and fresh shitake mushrooms. Set aside.
Heat oil in a wok. Pour in the ginger, stir-fry briefly. Add the assorted mushrooms and black fungus. Season with light soya sauce. Stir-fry until done. Sprinkle Shaoxing wine all over.
Put the mix inside the pumpkin shell. Top with vegetarian shark’s fin to serve.