healthy recipe

Broccoli with Thick Crab Sauce

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Calories
Fat
Protein
Cholesterol
Salt
P/S ratio*
Dietary fiber
95kcal
1g
14g
0mg
1.4g
2.8
2.9g
P/S ratio* 0.5 *A ratio between saturated fatty acid(S) and polyhydric unsaturated fatty acid(P). The ratio is shown for each dish. The preferable ratio is 1 to 1.5.


Ingredients

Ingredients Serves 1 Serves 4
Crab sauce
@crab meat (canned)

@40g

160g
Welsh onion
1/12
1/3
seasonings Serves 1 Serves 4
instant Chinese stock
water
sake
light-colored soy sauce
Pepper
potato starch
ginger juice
1/12cube
@1/4cup
@1/4teaspoon
@1/2teaspoon
@-
@1/2teaspoon
@1/3tablespoon
1/3cube
@1cup
@1teaspoon
@2teaspoons
@-
@2teaspoons
@1 1/3tablespoons
Salt
-
-


Procedure

‚P Separate broccoli into small bunches.
‚Q Boil plenty of water in a pan and add some salt. Cook the broccoli in it until the stalks become slightly tender. Drain in a strainer.
‚R Cut the Welsh onion crosswise into a few pieces. Make a shallow cut on each piece and spread. Cut each spread piece into very thin strips and soak in water for a while. Drain.
‚S Remove cartilage from the crab meat and roughly separate it.
‚T For the sauce, combine water and the stock in a pan and bring to a boil. Season with sake, soy sauce and pepper and add the crab meat. Combine the potato starch with the same amount of water and stir it into thicken the sauce. Add the ginger juice.
‚U Serve the broccoli on a dish, pour the sauce while hot and top with the Welsh onion prepared in 3.

memo
ECrab meat has a high protein content though it is low in fat, and is rich in taurine. It can be used when a low-calorie and low-cholesterol dish is desired.

Peeling broccoli skin
Thick stalks can be skinned before use. Do not discard the stalks because they are full of vitamins and dietary fiber.


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