The stuffed portobello mushroom with shrimp sauce ris'oat'to is a perfect fusion between the western and Eastern cultures. Just like the butternut squash ris'oat'to, substituting risotto rice with oats can attain the creamy texture of ris'oat'to without added fat such as oil and butter. Also, using oats gives you the benefits of higher fiber content, lower GI, reducing LDL (bad cholesterol), and feeling fuller for longer. Surprise your friends with this exotic and original recipe in which I use traditional Chinese (Hong Kong style to be specific) ingredients prepared in a Western way!
gluten free, low fat, low GI, high fiber
Serves 3 - 4 (or one hungry Ray)
For the stuffed portobellos:
2 portobello mushrooms
$5 - $10 of minced mud carp (approximately 100g, this is a type of fish product commonly available at fish stands in wet markets of Hong Kong, show them "鯪魚肉" in case you cannot communicate with them verbally, if this is way out of your comfort zone, you can also stuff the portobellos with minced pork/beef/chicken or any stuffing you prefer)
some scallion
1. mince the scallion as shown in the picture below, preheat your oven to 250°C (480°F)
2. mix the scallion with the minced mud carp
3. heat up a small non-stick pan at high heat while stuffing the portobellos with the minced mud carp
4. place the stuffed portobellos onto the pan with their stuffed sides down
5. when the stuffed sides of the portobellos are browned, transfer the portobellos into the oven with the stuffed sides up and bake for 20 minutes
For the shrimp sauce ris'oat'to:
150g whole rolled oats
600mL water
1 eggplant (approximately 200 - 250g)
shrimp sauce to taste (for first timers, this is rather salty and thus not too much is needed, 2 heaping tsp recommended)
some scallion
1. mince the scallion, garlic, and dice the eggplant as shown in the picture below
2. heat up a non-stick wok at high heat
3. toss the garlic into the wok
4. when the garlic is browned, toss in the eggplants
5. when the skin of the eggplants start to change from bright purple to a duller colour, add the water and the shrimp sauce, keep stirring to prevent the liquid from bubbling too much, if the bubbles are starting to get out of control, blowing air towards the liquid can reduce bubbling
6. toss in the oats and turn down to low heat, keep stirring
7. when the liquid is half absorbed, toss in the scallion into the wok
8. cook to your desired consistency, serve the ris'oat'to with the portobellos and enjoy!
Remarks:
*minced mud carp is made by blending whole mud carps, some salt and some herbs, this common stuffing from Hong Kong is very low in fat and high in protein, it is commonly used as stuffing in various Hong Kong traditional street snacks
*shrimp sauce is a very unique condiment that can be rarely found in places apart from Hong Kong, it is most commonly made in Tai O, a small fishing village in Hong Kong, but is now readily available in most supermarkets in Hong Kong. It is made of fermented shrimps and salt, and has a unique taste like nothing else
Nutritional Breakdown:
Calories: 750kcal
Protein: 55g
Fat: 10g
Net Carbohydrates: 110g
*net carbs does not include fiber as fiber cannot be digested by human bodies and thus provides no calories for us
Fiber: 20g
gluten free, low fat, low GI, high fiber
Serves 3 - 4 (or one hungry Ray)
For the stuffed portobellos:
2 portobello mushrooms
$5 - $10 of minced mud carp (approximately 100g, this is a type of fish product commonly available at fish stands in wet markets of Hong Kong, show them "鯪魚肉" in case you cannot communicate with them verbally, if this is way out of your comfort zone, you can also stuff the portobellos with minced pork/beef/chicken or any stuffing you prefer)
some scallion
1. mince the scallion as shown in the picture below, preheat your oven to 250°C (480°F)
2. mix the scallion with the minced mud carp
3. heat up a small non-stick pan at high heat while stuffing the portobellos with the minced mud carp
4. place the stuffed portobellos onto the pan with their stuffed sides down
5. when the stuffed sides of the portobellos are browned, transfer the portobellos into the oven with the stuffed sides up and bake for 20 minutes
For the shrimp sauce ris'oat'to:
150g whole rolled oats
600mL water
1 eggplant (approximately 200 - 250g)
shrimp sauce to taste (for first timers, this is rather salty and thus not too much is needed, 2 heaping tsp recommended)
some scallion
1. mince the scallion, garlic, and dice the eggplant as shown in the picture below
2. heat up a non-stick wok at high heat
3. toss the garlic into the wok
4. when the garlic is browned, toss in the eggplants
5. when the skin of the eggplants start to change from bright purple to a duller colour, add the water and the shrimp sauce, keep stirring to prevent the liquid from bubbling too much, if the bubbles are starting to get out of control, blowing air towards the liquid can reduce bubbling
6. toss in the oats and turn down to low heat, keep stirring
7. when the liquid is half absorbed, toss in the scallion into the wok
8. cook to your desired consistency, serve the ris'oat'to with the portobellos and enjoy!
Remarks:
*minced mud carp is made by blending whole mud carps, some salt and some herbs, this common stuffing from Hong Kong is very low in fat and high in protein, it is commonly used as stuffing in various Hong Kong traditional street snacks
*shrimp sauce is a very unique condiment that can be rarely found in places apart from Hong Kong, it is most commonly made in Tai O, a small fishing village in Hong Kong, but is now readily available in most supermarkets in Hong Kong. It is made of fermented shrimps and salt, and has a unique taste like nothing else
Nutritional Breakdown:
Calories: 750kcal
Protein: 55g
Fat: 10g
Net Carbohydrates: 110g
*net carbs does not include fiber as fiber cannot be digested by human bodies and thus provides no calories for us
Fiber: 20g
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