Tofu and shrimp serve as the main sources of protein in this dish. Every 100 grams of raw shrimp can provide around 20 grams of Protein. Every 100 grams of tofu can also provide around 3 grams of it. Protein is crucial for tissue repair, supporting immune function, and preventing muscle loss. Additionally, tofu, being a plant-based food, and shrimp, a lean animal-based food, have low saturated fat content. This would be preferrable for reducing the risk of breast cancer and prostate cancer.
Carrots and corn contain various carotenoids, including β-carotene, lutein and zeaxanthin. These substances have antioxidative properties, which are able to remove free radicals, thereby protecting the DNA of the body’s cells and helping to prevent cancers. Moreover, these ingredients contain dietary fiber, which promotes gut health, prevents constipation, and helps prevent cancers such as colorectal cancer, breast cancer, and gastric cancer.
Serving: 4 people
Preparation time: 15-20 minutes
1. Thaw the shrimp overnight in advance.
2. Toss the thawed shrimp with salt and marinate for 5 minutes.
3. Dice the carrot and chop the garlic.
4. Blanch the diced carrot and wood ear mushrooms and set aside.
5. Cut the tofu into a grid pattern while still in the box.
6. Heat oil in a pan, add the chopped garlic, and sauté until fragrant. Then add the shrimp.
7. Cook the shrimp until half done, then add the diced carrot and continue to stir-fry until all ingredients are cooked through.
8. Add the tofu, wood ear mushrooms, corn, and 1.5 bowls of water. Season with soy sauce, cover the pan, and cook over medium heat until it comes to a boil.
9. Once boiling, beat the egg and mix with 1 teaspoon of water. Slowly pour it into the pan to create egg ribbons.
10. In a bowl, mix cornstarch with water until the bowl is half full, stir well, then slowly pour it into the pan, stirring until the mixture begins to thicken.
11. Sprinkle with chopped green onions or basil leaves, then serve.
Recipe prepared by Katie Tsui (Merit Award of Healthy Recipe Competition 2024)
Nutritional value: Prepared by Mr. Leung David Chung Wai (Food & Nutritional Science student, HKU)
Nutritional value reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)
