Healthy Recipes

Ingredients

• 150g firm silken tofu
• 500g choy sum, trimmed
• 2 tablespoons finely chopped fresh chives
• 190g can water chestnuts, rinsed, drained, chopped finely
• 2 fresh long red chillies, chopped finely (remove seeds if you don’t like heat)
• 30 wonton wrappers
• 1 litre (4 cups) vegetable stock
• 1 litre (4 cups) water
• 10cm stick fresh lemon grass (20g), chopped coarsely
• 2cm piece fresh ginger (10g), chopped coarsely
• 1 clove garlic, quartered
• 2 kaffir lime leaves
• ¼ cup (60ml) light soy sauce (ensure not too salty)

Variations

Use chicken stock instead of vegetable stock

Use other chinese vegetables in place of Choy Sum

Method

1. Dry tofu with absorbent paper then chop coarsely. Stand tofu on several layers of absorbent paper, cover with more paper; stand for 20 minutes. Chop finely.
2. Chop a quarter of the choy sum finely. Combine in medium bowl with tofu, chives, water chestnut and half the chilli.
3. Centre level tablespoons of tofu mixture on a wrapper. Brush wrapper edges with water; gather edges above filling, pinching together to seal. Repeat process with remaining wrappers and filling.
4. Combine stock, the water, lemon grass, ginger, garlic, lime leaves, sauce and remaining chilli in large saucepan; bring to a boil. Reduce heat; simmer, uncovered, 5 minutes. Strain into large bowl; discard solids.
5. Return broth to pan; bring to a boil; cook wontons, in two batches, about 4 minutes or until cooked through. Transfer wontons to individual serving bowls.
6. Cook remaining choy sum in  broth until just tender. Divide choy sum among bowls then ladle broth over choy sum and wontons.

preparation time 40 minutes  (plus standing time) – cooking time 15 minutes  serves 6

Nutritional Information per serve

per serving  782kJ (187 cal); 3.2g total fat (0.7g saturated fat); 27g carbohydrate; 10.9g protein; 2.2g fibre

Recipe submitted by Serena, marketing assistant, lost 12kg.