Cauliflower Fu-Yung
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