Cauliflower Fu-Yung

Cauliflower Fu-Yung

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Servings: 4
Calories: 125

Ingredients
 

  • 1 lb cauliflower florets
  • 4 oz minced raw chicken breast
  • 1 tbsp plain flour
  • pinch monosodium glutamate optional
  • 2 egg whites
  • 5 floz chicken stock
  • sunflower oil
  • salt and pepper
  • 2 thin slices cooked ham cut into strips
  • green part of 2 spring onions cut into strips

serve with:

  • steamed rice

Instructions

  • Bring a large saucepan of water to the boil, add a generous pinch of salt and blanch the cauliflower florets for 5 minutes. Drain and leave to cool.
  • Mix the chicken in a bowl with scant 1 tsp salt, the flour, monosodium glutamate if used, the egg whites and the stock.
  • Heat 3 tbsp oil in a wok or large non-stick frying pan and stir-fry the cauliflower florets over a high heat for 2 minutes. Sprinkle them with a pinch of salt, take them out of the wok with a slotted ladle and keep hot.
  • Add the chicken mixture to the remaining hot oil and keep stirring over a lower heat until it thickens and becomes smooth and creamy. Return the cauliflower to the wok, reduce the heat further and stir for 1-2 minutes.
  • Transfer to a heated serving dish and garnish with the ham and spring onion strips. Serve at once with the steamed rice.
Calories: 125 kcal
Carbohydrates: 9 g
Protein: 14 g
Fat: 4g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 28 mg
Sodium: 312 mg
Potassium: 566 mg
Fiber: 2 g
Sugar: 3 g
Vitamin A: 69 IU
Vitamin C: 56 mg
Calcium: 34 mg
Iron: 1 mg
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