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Jeanette Wang

If you like eggs but don't want extra cholesterol, this dish by The English-Speaking Dining Society of the Chinese Cuisine Training Institute is for you.
One large egg (50 grams) has about 185 milligrams of cholesterol, all of which found in the yolk, according to the US Department of Agriculture. That's more than half the recommended daily dietary cholesterol intake of 300mg for healthy people, and nearly all the 200mg limit for those with heart disease, diabetes or high blood cholesterol.
Egg white is not only cholesterol-free but also fat-free (the egg yolk has 5 grams fat and 1.5 grams saturated fat). 
A single egg white contains just 17 calories and provides 3.6 grams of protein.
With added spinach and reduced fat and salt, this dish makes for a nutritious meal.
Scrambled egg whites with spinach and shrimps
 Serves 4
 60 grams shrimp, peeled
 150 grams spinach
 8 eggs, whites only
 1-2 pieces dried scallop, soaked
 1/2 tsp fine salt
 1 tbsp starch
 Ground white pepper to taste
 1 tbsp canola oil
 100ml chicken stock
 1 tbsp Chinese wolfberries, rinsed
 1/2 tsp fine salt
 2 tsp starch
 2 tbsp water
Blanch shrimps.  Set aside.
Boil and strain spinach. Chop finely.  Set aside.
For mixture 1: beat four egg whites. Mix with shrimp, scallop, 1/2 tbsp starch, 1/4 tsp salt and ground white pepper. Set aside.
For mixture 2: beat four egg whites.  Mix with chopped spinach, 1/2 tbsp starch, 1/4 tsp fine salt and ground white pepper. Set aside.
Heat 1/2 tbsp oil in a wok. Add first mixture and saut? until done. Transfer to a plate. Repeat with remaining 1/2 tbsp oil and second mixture. Transfer to same plate.
In a small pot, add chicken stock, wolfberries, salt, starch and water. Cook till combined and pour over eggs. 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



Here's a cholesterol-free treat that really is all that it's cracked up to be