Blanched Gai Lan Dressed With Rice Wine & Oys Recipe
Recipe
Ingredients
2 tbsp oyster sauce
2 tbsp chicken stock
1 tbsp shao hsing wine, or dry sherry
1/2 tsp sugar
1/2 tsp sesame oil
1 to 1 1/2 pounds gai lan (chinese br, occoli)
1 tsp salt
1 tbsp peanut oil
Recipe
Preparation
Gai lan is Chinese broccoli. It's not much like the Western stuff.
It has thinner stems, flowers and leaves and is eaten more as a green.
Combine the oyster sauce, chicken stock, Shao Hsing wine, sugar and
sesame oil in a small saucepan. Bring to a boil and cook until sauce
thickens. Set aside.
Wash the gai lan in cold water. Trim off and discard the tough
bottoms. Peel stalks if they are thick and tough; leave gai lan whole
or cut into thirds.
Bring 3 to 4 quarts of water to a boil in a wok or stock pot; add the
salt and oil. Add the greens, bring back to a second boil. Turn off
the heat and let greens stand for a minute or two. When the green
stalks brighten, test one for doneness. It should be tender and
crisp. Drain immediately and shake off excess water.
Transfer to a platter, pour dressing over, and serve immediately.
Serves 4 to 6.
PER SERVING: 35 calories, 2 g protein, 4 g carbohydrates, 1 g fat (0
g saturated), 0 mg cholesterol, 298 mg sodium, 2 g fiber.
Joyce Jue, San Francisco Chronicle, 7/8/92.
Posted by Stephen Ceideberg; October 19 1992.
Servings:
4
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Food Tips of the Week
A few tips on healthy eating
If you enjoy eating, but want to get in shape and improve your overall vitality, then, as most people know, you need to start a thoughtfully prepared well-balanced meal plan. In a perfect world, this needs to contain 5 standard portions of grains, fruit and vegetables daily and embrace the right proportion of food types.
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* Use soya flour or baking mix.
When you need to use flour for baking, repalce it with soya flour or a bake mix such as Atkins soy baking mix. Most of the time, you can change your favorite recipes that use wheat flour to use these low carbohydrate alternatives.
* Use splenda instead of sugar.
Most recipes that need sugar can be adapted to make use of a sugar replacement instead. It doesn't weigh the same so you will need to experiment a little and it might not work for every recipe, but it does bake up nice most of the time.
Foods containing carotenes
(includes paprika, mangos and winter squash)
These colorful foods are rich in carotenes thought by doctors to play a role in helping prevent cancer, spefically cancer of the stomach and lesophagus. Many also have a low calorie count, so should be included in every diet.
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