Thursday, 4 November 2010

Print

Chinese Stir-fry Pumpkin/Kinesisk Wok-Stegning Græskar/干炒南瓜[gān chǎo nán guā]


Preparation & Cook Time: 45 minutes

Ingredients:

- 1 Hokaido pumpkin
- 300g chicken filet cut into slices or cubes
- 5 stalks of dry or fresh shitake mushrooms (optional)
- 2 cloves garlic chopped
- 1 onion chopped
- 1/2 stalk of leeks chopped (optional)
- 1 stalk of spring onions chopped (optional)
- 1 cup water (240 ml)
- 1 TBS ground oatmeal
- 1-2 TBS cooking oil (I use organic

Seasoning:
- 2 TBS light soya sauce
- 1 TBS dark soya sauce
- 1 TBS Chinese sesame oil
- Dash of pepper

Directions:
1. Marinate chicken with the seasoning.

2. Wash, de-seed, de-skin pumpkin and chopped into 1 inch pieces.

3. Heat pan with cooking oil and fry garlic, leeks and spring onions until golden.

4. Add onion and fry until golden.

5. Add shitake mushroom and fry until fragrant.

6. Add pumpkin and stir-fry until it mixes well with the onions and mushroom for about 3 minutes (If you prefer your pumpkin a little crunchy, rather than soft, don't over-cooked it).

7. Add chicken and stir-fry for another 1 minute or until the chicken is almost cooked.

8. Mix water and oatmeal powder well and pour into the pan.

9. Stir-fry well until the sauce thickens and the chicken is fully cooked and serve.

Nutritional Value:
The orange colour of pumpkin tells us that it is rich in beta-carotene, an important anti-oxidant that the body converts to vitamin A. It also contains vitamin C, potassium and calcium.

Pumpkins contain some of the best nutritional compounds ever. They are highly loaded with Vitamin A and beta carotene. Beta Carotene is one of the plant carotenoids that when eaten and digested, turns into Vitamin A in the human body. Beta Carotene may reduce the risk of cancer as well as heart disease. It also may be responsible for combating or putting off the degenerative effects of ageing.

Pumpkins are also good sources of potassium, protein, and iron. Pumpkin seeds also contain a good amount of protein and iron so eating the seeds does provide some nutritive value. We don't recommend that you offer your baby or toddler pumpkin seeds however. Pumpkins are wonderfully low in fat, low in calories but high in fiber.

-------------------------------------------------------------------------------------------------------------
Additional Information:
It has been a year ago, when I first introduced it to J during my maternity leave. Thus, it brings back a lot of good memory.

It's pumpkin season again. Hokaido pumpkin is really sweet and wonderful. Pumpkin is very cheap now, and Hokaido pumpkin grown in Denmark cost only 10 DKK or 2.45 SGD in Netto.Serves 4.

No comments:

Post a Comment

Note: only a member of this blog may post a comment.

Related Posts Plugin for WordPress, Blogger...

My Favourite Books

Montessori Materials