A simple low carb and diabetic recipe for healthy eating, taking advantage of bitter gourd's therapeutic and curative properties.
If you are looking for simple dish that could satisfy your comfort food craving, I think you have found it. Bitter gourd, mushroom and chicken are all the ultimate comfort food with ultimate budget.
As it approaches end of the week, my storage in fridge is almost cleared. It appear to me that the idea of having the remaining vegetables (consists of bitter gourd, chicken breast, carrot, spring onions, water chestnuts) combined in this dish is the greatest ever!
As the name implies, bitter gourd (bitter melon) is a vegetable-fruit that is bitter in taste. If you find yourself not used to bitter taste, clean it in cold running water and brush it with soft vegetable brush, then soak in in salt water for about half an hour before cooking to lessen the bitter flavor. But if you can generally take bitter taste, try it! At least for all its healthful virtues, in the fact that it help to improve diabetic and toxemia conditions. It contains a hypoglycaemic or insulin-like principle (designated as 'plant insulin'), which have been found highly beneficial in lowering the blood and urine sugar levels. In addition to this, it offers excellent medicinal virtues for ailments such as blood disorders, cholera, improve energy and stamina level, alleviate eye problems, treatment of a hangover (for its alcohol intoxication properties), as a immune booster, constipations and piles, improve psoriasis conditions and respiratory disorders.
冬菇鸡炒苦瓜食谱
Ingredients : 材料
300g boneless, skinless chicken breast, chopped into bite-sized pieces 300g 去骨鸡胸肉，切成鸡丁状
200g bitter gourd 200g苦瓜
2 tbsp oil 2大匙油
1 tbsp chopped garlic 1大匙蒜茸
50g carrot, cut into 3cm long strips 50g红萝卜，切成3公分条状
5 water chestnuts, sliced 5粒马蹄，切片
3 dried chinese mushrooms, soaked and sliced thick 3片冬菇，浸软，切厚片
3 dried red chilli, soaked, seeded and shredded 3条干辣椒，浸软，去籽，切丝
2 stalks spring onions, cut into sections 2棵青葱，切段，约3公分长
Marinade : 腌料
1/2 tsp salt 1/2小匙盐
Dash of pepper and sesame oil 少许胡椒粉和麻油
1 tsp light soya sauce 1小匙生抽
1 tbsp corn flour 1大匙粟粉
1 tbsp water 1大匙水
Seasoning : 调味料
2 tbsp oyster sauce 2大匙蚝油
1 tbsp light soya sauce 1大匙生抽
3/4 tsp salt 3/4小匙盐
1 tsp sugar 1小匙糖
1/4 tsp pepper 1/4小匙胡椒粉
1/2 tbsp sesame oil 1/2大匙麻油
1 tsp corn flour 1小匙粟粉
150ml water 150毫升水
Method : 做法
1. Season chicken with marinade for 30 minutes.
鸡丁加入腌料拌匀，腌30分钟。
2. Cut bitter gourd into half, length-wise and scoop out the red seeds and cottony pith with a spoon edge. Cut into thick slices with approximately 3cm length.
把苦瓜切半(长形)，以汤匙边缘去籽。切厚片，约三公分长。
To get rid of bitter juices of bitter gourd, sprinkle a pinch of salt over the cut slices. Toss slices around in the salt and leave to stand for at least a minute to remove bitterness, wash the slices under running cold water and slightly squeeze out juices. Drain the bitter gourd slices.
撒少许盐在切好的苦瓜上，来回翻转，然后在水喉下冲洗，稍微挤出苦瓜汁，减低苦味。
3. Heat oil and fry chicken for 1–2 minutes. Dish and drain.
烧热油，翻炒鸡丁一至二分钟。捞起沥干油分。
4. Saute chopped garlic with remaining oil until fragrant. Add in bitter gourd slices and mushrooms and stir-fry. Pour in seasoning and bring to boil. Cover the wok to simmer for 2–3 minutes. Cook until bitter gourd is limp or to desired softness.
留少许油爆香蒜茸,加入苦瓜及冬菇片翻炒。将调味料加入煮滚，加盖焖约二至三分钟。
5. Return chicken to the wok and add in water chestnuts, carrot and chilli. Cook for 5–6 minutes or until sauce is thick. Add spring onions then dish out and serve.
加入炒好的鸡丁，将马蹄，红萝卜及辣椒加入，转小火再焖五至六分钟至汁浓，加入青葱段炒匀便可享用。
