Peel it off but don't throw it out - that skin is packed full of nutrients

PUBLISHED : Tuesday, 08 November, 2011, 12:00am
UPDATED : Tuesday, 08 November, 2011, 12:00am
 

The next time you have a piece of fruit or veg, think twice before tossing out the skin.

Apple peel, for example, is rich in quercetin, an antioxidant that could help ward off certain cancers. Potato skin contains about half of the spud's fibre.

The citrus giant, pomelo, is no different. Citrus peel is high in vitamin C, and studies show that it could prevent diabetes, lower cholesterol, and help protect from cancer through its high level of antioxidants.

In this recipe provided by the English-Speaking Dining Society of the Chinese Cuisine Training Institute, pomelo peel adds a fragrant touch and enhances the flavour of the sea cucumber.

Braised sea cucumber with dried prawns and pomelo peel

Serves 4

For the stock

3 cloves garlic

2 sticks spring onion

1/3 stick of leek

30g peeled ginger

1 tbsp canola oil

1 tbsp shaoshing wine

400ml chicken stock

Slice garlic, spring onion, leek and ginger. Heat oil and saute them until golden brown. Add shaoshing wine and chicken stock, bring to a boil and strain. Set aside.

For the dish

100g dried medium prawns

300g soaked pomelo peel

400g soaked sea cucumber

30g sliced ginger

300g green vegetables

1 tbsp starch

3 tbsp water

1 tsp dark soy sauce

Wash dried prawns and pomelo. Peel, drain and set aside.

Wash sea cucumber and cut into pieces. Blanch in water with sliced ginger, drain and set aside.

Poach green vegetables in boiling water. Drain and place on a plate.

Use simmering stock to braise the dried prawns. Thicken with starch and water mixture (add dark soy sauce for colouring), and pour over sea cucumber, pomelo peel and vegetables. Serve.

This column features recipes provided by the Health Department as part of the department's EatSmart@restaurant.hk campaign. For more information, visit restaurant. eatsmart.gov.hk

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