Serving Size: 8
Preparation Time: 20 minutes
2 tsp fresh
ginger -- finely chopped
100 g squid -- 3 oz
cleaned and cut into thin strips
200 g fish fillets -- 6oz
cut into bite size pieces
100 g oysters -- 3oz
shelled and cleaned
100 g scallops -- cleaned, 3oz
125 g broccoli flowerets -- 4oz
250 g spinach leaves -- 8oz roughly chopped
250 g Chinese cabbage -- 8oz diced
125 g snow peas -- 4oz trimmed
30 g Chinese mushrooms -- 1oz 4-5 dried
Soak in hot water for 30 minutes.
Discard stems and slice into quarters
5 shallots -- diced
1 medium soft tofu block -- cut in 16 pieces
1 tablespoon fresh coriander -- chopped
freshly ground black pepper to taste
to the stock and bring to the boil in a
Add seafood and simmer until cooked - 1 minute for
the oysters and scallops, and 3 minutes for the fish
fillets and squid.
Remove seafood from the saucepan and keep warm.
Add vegetables to the stock Bring to the boil,
reduce heat and simmer for 3 minutes.
Add bean curd and simmer for 2 minutes.
Return seafood to the saucepan.
Simmer for 1 minute to heat through.
Season with pepper, garnish with fresh coriander and
Per Serving (excluding unknown items):
123 Calories; 3g Fat
(22.2% calories from fat); 16g Protein; 9g
Carbohydrate; 2g Dietary Fiber; 51mg Cholesterol;
115mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean
Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.
More delicious Chinese recipes are available in ChineseFoodDIY's cookbook
"Real & Healthy