In the ingredients, zucchini can provide vitamin C. Every 100 grams of raw zucchini contains around 18 milligrams of it. Mushrooms, on the other hand, contain ergothioneine. These substances are both antioxidants, which can protect body cells by reducing damage caused by free radicals. Moreover, they can also provide dietary fiber, which is beneficial for gut health, and helps prevent various types of cancers, including gastric, colorectal, breast cancer etc. In addition, tofu, and shrimp increase the protein content of the dish. Protein plays a crucial role in tissue repair, maintaining muscle mass, and supporting the immune system. These protein sources also have low saturated fat content. A lower intake of saturated fat helps reduce the risk of breast cancer and prostate cancer. Among protein-rich foods, preferable options would be plant-based foods, lean meats, seafood, and low-fat dairy products. These options are generally low in saturated fat and can help decrease its intake.
Preparation time: 45 minutes
1. Blanch the Hongxi mushrooms, snow white mushrooms, and shrimp in boiling water until cooked. Chop them into small pieces, reserving one whole shrimp for later. If you dislike the mushroom smell, you can add a little salt while blanching.
2. Cut the zucchini in half and scoop out the flesh. Chop the zucchini flesh and place it back into the zucchini shell.
3. Mash the tofu and mix it with the ingredients from step 1, then return the mixture to the zucchini shell.
4. Add salt, chicken broth, and pepper to taste, according to personal preference.
5. Pour in the beaten egg mixture and place the whole shrimp on top.
6. Steam on high heat for 8 minutes, then switch to low heat and steam for an additional 2-3 minutes.
7. Done! The crispy green steamed dish is ready to enjoy while hot.
Recipe prepared by Fung Tsz Ching (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)
