<<<To Eat is To Be
Healthy>>>
TODAY SPECIAL: Taiwanese Dry Noodles (6 Servings)
PLACE: Fetuvalu Secondary School
RECIPE
|
Ingredient
|
Condiment
|
|
3 bowls
of baking flour
|
Salt
|
|
1
bundle of cabbage
|
Black pepper
|
|
1 kg pork
|
Soy sauce
|
|
5
spring onions
|
Masala
(Indian spice)
|
|
2
cloves of garlic
|
Sugar
|
|
1 onion
|
Sesame oil
|
|
Mushrooms
|
Vodka
|
|
Starchy
power or corn flour
|
|
|
Water
|
|
Braise minced pork with mushrooms. Photo by Tracy
DIRECTION:
Sauce
1.
Mince
the pork.
2.
Marinate pork paste with salt, soy sauce, black pepper,
sugar, and ground garlic for 20
minutes.
3.
Suck the mushrooms into water for 10 minutes.
4.
Chop 1 onion finely, and dice the mushrooms.
5.
Deep-fry minced pork till it becomes a little bit golden
brown.
6.
Stir-fry diced onion, and put the mushrooms into the wok.
7.
Pour the minced pork into the wok, add some soy sauce, salt, masala,
vodka and sugar to taste, and stew for 30 minutes-1hr over low
heat.
Noodles
8.
Sift 3 bowls of baking flour.
9.
Add 2 teaspoons of salt in the flour and mix
it.
10. Pour 1 bowl of water into 3 bowls of flour, and stir it into
flakes and join them into a pastry.
11.
Knead the dough and throw it down about 3
times, and put aside for 30 minutes. (Awake the dough: To make the dough easier
to shape)
12.
Shape the pastry into strip, cut it into chunks,
and shape them into the balls.
13.
Use the rolling pin to make the pastry to be
circular and flat.（about 0.3cm of thickness）
14.
Folder the pastry and cut into 0.5 cm wide.
15.
Sprinkle some starch powder on the top, and pull
noodles gently to make them loosen.
16.
Boil the noodle:
a. Boil the water, and put noodle in.
b. When the noodles are boiling, add a bowl of
cool water to let it boil once again.
c. Add some sesame oil to mix with noodles.
17.
Boil the cabbages.
18.
Cut the spring onion into small pieces.
19.
Pour the braised pork sauce in the noodles,
and put the cabbage and spring onions on the top of noodles before serving.
Photo by Tracy
Nutritional Information for
Chinese Cabbage
Chinese cabbage is used in a
variety of soups, salads and Oriental recipes that include spring rolls and
stir-fries. It is a healthy source of many nutrients and is a good addition to
a well-balanced diet that supports overall health. Choose unblemished heads of
Chinese cabbage and keep refrigerated until ready to use. Chinese cabbage comes
in two varieties: bok choy and Napa, with varying amounts of nutrition.
Fat and Calories
Diets low in fat and calories
allow you to control your weight and can help you lose weight as well, making
Chinese cabbage a healthy choice for either type of meal plan. A cup of
shredded bok choy contains 9 calories and virtually no fat. The same amount of
Napa cabbage has just 12 calories and almost no fat.
Vitamin C
Vitamin C is a nutrient that
supports immunity, collagen production and more efficient absorption of iron
from the foods you eat. It also acts as an antioxidant, counteracting
free-radical damage that might contribute to the development of cancer and
heart disease. Women need 75 mg of vitamin C each day, and men need 90 mg. A
cup of shredded bok choy adds 31.5 mg to this goal, and a cup of shredded Napa
cabbage contributes 59 mg.
Vitamin A and Beta-Carotene
A cup of shredded bok choy
contains 3,128 IU of vitamin A, and the same amount of Napa cabbage has 242 IU.
Vitamin A intake recommendations are 2,310 IU for women and 3,000 IU for men,
making bok choy the better option in this case. Vitamin A is important for
immunity because it aids in the production of white blood cells, which fight
invading viruses and bacteria that make you sick. It also plays a role in
reproduction, cell division, eyesight and the growth of your bones.
Beta-carotene is a nutrient that is converted to vitamin A in your body and
increases the benefits of it. No daily intake recommendations for beta-carotene
exist, but its presence in Chinese cabbage is beneficial to your health. A cup
of shredded bok choy has 1,877 mcg of beta-carotene, and a cup of shredded Napa
cabbage contains 144 mcg.
Vitamin K
Vitamin K is a nutrient found in
many leafy green vegetables, including Chinese cabbage. A cup of shredded bok
choy has nearly 32 mcg, and a cup of shredded Napa cabbage has almost 33 mcg.
With daily intake recommendations at 90 to 120 mcg, Chinese cabbage is a
healthy way to contribute to this goal. Vitamin K is important for blood
clotting and bone health.
Read more: http://www.livestrong.com/article/525738-nutritional-information-for-chinese-cabbage/#ixzz1x5gouRQF
