簡 繁 EN
Donation Volunteer Recruitment Job Recruitment and Application
Health Tips
Winning Recipes & Comments - Open Competition Champion Sandwiched Bean Curd With Spinach.

Winning Recipes & Comments - Open Competition Champion

Sandwiched Bean Curd With Spinach

Ingredients

 4 servings

Seasonings

  
Bean curd in muslin ... 4 pcs (400g.)
Minced fish ................. 4 taels (160g.)
Spinach ....................... 4 taels (160g.)
Broccoli ...................... 1pcs.(1200g.)
Dried mushroom ........ 2 nos. (10g.)
Dried shrimp .............. 1 tbsp. (15g.)
Oil ................................ 4 tsp.		 Salt.................................. 1/2 tsp.
Corn flour ....................... 2 tsp.
Egg................................. 1/2 pcs.
Sesame oil & pepper ... a little

Sauce

  
Salt .................................. 1/4 tsp.
Sugar .............................. 1/2 tsp.
Soy Sauce ...................... 1 tsp.
Corn flour ........................ 1/2 tsp.
Spinach juice .................. 2-3 tbsp.
 

Method

      
  1. Soak dried mushroom and dried shrimp until soft, then dice.
  2. Parboil spinach for 1 min. and drain. Then chop finely.
  3. Mash the bean curd and add in the minced fish and seasoning. Mix well.
  4. Divide the bean curd into 3 portions. Add chopped spinach to one portion of bean curd and mix well.
  5. Grease a shallow dish, arrange the bean curd in 3 layers.
  6. Steam the bean curd for about 7 mins. Then cool and cut into required shape.
  7. Parboil the broccoli. Prepare the sauce and pour onto the beancurd.
  8. Serve hot.

Nutritional Analysis

  
Energy: 1037cal.
Fat: 31g.		 Protein: 83g.
Carbohydrate: 39g.
 

Dietitian's Tips

      
  1. Spinach is rich in iron , vitamins A ,C and K which are antioxidants. However, when chopped , the nutrients are lost.
  2. Tofu and the minced fish are both low in fat , and high in calcium which is good for the bones.