Friday, July 14, 2006

Lunch Friday 14 July Stir Steamed Veggies & Prawns

I have decided to start blogging my meals. Thought about it a while back, now decided to try. I have been on a change of eating habits for about 14 months now. Trying to eat healthy, lose some weight and just take better care of myself.

So, here is today's LUNCH:

Chinese style Stir-Steamed Vegetables & Prawns
I call this method "stir-steaming" because the veggies are steamed over the broth, rather than stir fried in a wok. No oil except a bit of sesame for flavour.

First, make the broth:

  • 1 fish or veggie stock cube (or use 1 pint of homemade, light flavoured stock)
  • 3 fat garlic cloves, smashed, minced, pressed or otherwise obliterated
  • about a 1 inch segment of fresh ginger root, peeled & grated
  • 3-4 birds eye chills, or to taste
  • 10g (about 4 pieces) dried Chinese Shiitake mushrooms
  • 6 tablespoons soy sauce
  • 6 tablespoons shao shing rice wine (or dry sherry)

Soak the mushrooms in boiling water until soft. Remove the woody stems and cut into fine strips. Strain the mushroom liquor into a saucepan; be sure to leave behind any debris from the mushrooms.

Add to the mushroom liquor

  • 1 stock cube (if using fresh stock, boil it and soak the mushrooms in the hot stock, then strain to remove any mushroom debris)
  • the chopped chills
  • the crushed garlic
  • the grated ginger
  • the shao shing
  • the soy sauce

Bring to a simmer and simmer about 30 mins. This makes enough broth/sauce for 2 servings.

In a bamboo steamer, place

  • two fat carrots, scrubbed and sliced into coins
  • 150g baby corn, split in two lengthwise
  • 250g broccoli, cut into florets

Place the vegetables in a steamer basket and steam over the broth for about 5 minutes, until just tender and bright coloured. Add

  • 150g sliced mange tout

and steam for another minute or two. The vegetables should retain some crunch.

Remove the steamer basket and place it over a serving dish to keep warm. Add to the broth

  • 2 tablespoons corn flour mixed with a little cold water to form a paste
  • 180g king prawns, deveined

Cook over medium heat until the sauce is thickened and the prawns are warmed through and "butterflied". This should only take 2-3 minutes. Do not over cook the prawns and turn them into rubber. Add

  • 100g spring onions, sliced fine
  • a shake of sesame oil (about 1/2 teaspoon)

Remove from heat. Place all the steamed vegetables in a serving dish. Pour over the sauce with the prawns and spring onions and mix gently but mix well so each piece is coated with sauce.

Garnish with some

  • fresh coriander leaves

and serve.
Serves 2

approximately 312 calories per serving

Carbohydrate (g) 37.7

Protein (g) 31.4

Fat (g) 5.4

Fibre (g) 8.5


Anonymous said...

Looks tasty!

HIndolbittern said...

I'm coming for lunch! Looks and sounds fantastic.

ChocolateFudgePie said...

All the food looks lovely :-)