Coriander Parcels

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 133.4
  • Total Fat: 6.5 g
  • Cholesterol: 159.4 mg
  • Sodium: 811.5 mg
  • Total Carbs: 9.8 g
  • Dietary Fiber: 2.3 g
  • Protein: 9.0 g

View full nutritional breakdown of Coriander Parcels calories by ingredient


Introduction

Altered from "Complete Vegetarian" to be lower fat and higher protein. Altered from "Complete Vegetarian" to be lower fat and higher protein.
Number of Servings: 4

Ingredients

    4.5 oz broccoli, but into small florets
    1/2 Tb peanut oil
    1/2 inch piece fresh ginger, finely grated
    1 large garlic clove, crushed
    2 red chilies, seeded and finely sliced
    4 spring onions, sliced diagonally
    3 cups bok choi, shredded
    2 cups cilantro
    1/2 cup beansprouts
    3 Tb black bean sauce
    3 eggs plus one egg white
    salt and pepper to taste

Directions

4 servings

Blanch broccoli in boiling water for 2 min., drain, then run under cold water.

Heat the oil, add ginger, garlic and half the chili and stir-fry for 1 min. Add onions, broccoli and bok choi and stir fry for 2 minutes more, tossing vegetables with water as needed to prevent burning.

Add 3/4s of the chopped cilantro, then add beansprouts. Cook for 1 minute, then add bean sauce and heat through. Remove pan from heat and keep warm.

Mix eggs with a fork and season to taste. Heat a nonstick frying pan and add 1/4 of the egg mix. Swirl until it covers the bottom of the pan, then add 1/4 of the reserved cilantro. Cook until set, then turn out the omeltte onto the plate while you make three more.

Spoon the veg. stirfry onto the omelettes, then roll up. Cut in half crossways and serve garnished with coriander leaves and chili.



Number of Servings: 4

Recipe submitted by SparkPeople user TEJOLOTE.