Page 63 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions
● Peel the fuzzy melon to remove its hairy Fiber. Cut it into 1-inch (2.5cm) rounds and
use a spoon to scoop out the seeds
● Chop the shrimp roughly and put them in a mixing bowl.
● Add the carrot and seasoning to the shrimp. Mix and stir in one direction with
chopsticks until pasty and sticky.
● To assemble, place the scallop on the bottom of the melon and then stuff with shrimp
paste.
● Steam over high heat for 10 minutes.
● For the sauce, bring the chicken stock and oyster sauce into a boil. Add the corn
starch solution and stir until the sauce is thickened.
● Pour the sauce over the stuffed fuzzy melon and serve hot.

Nutritional Analysis
Food Nutrient Calculator, Centre for Food Safety, The Government of the Hong Kong
Special Administrative Region (https://www.cfs.gov.hk)
Total
weight Carbohy- Su-
Iron
Ingredient used in Kcal Protein Fat drate gars (mg) Calcium Fiber
(g)
(g)
(mg)
(g)
the recipe (g) (g)
(g)
Carrots 8 3.28 0.07 0.02 0.77 0.38 0.02 2.64 0.22
Egg white 15 9 1.74 0.01 0.47 NA 0.24 1.35 NA
Corn starch 2.5 9.53 0.01 0 2.28 0 0.01 0.05 0.02
Shrimp 80 84.8 16.25 1.38 0.73 0 1.93 41.6 0
Fuzzy melon 180 27 1.44 Trace 4.68 3.78 0 27 2.7
(edible part)

Scallop 60 52.8 10.07 0.46 1.44 0 0.17 14.4 0
Oyster sauce 6 4.98 0.18 Trace 1.02 0.48 Trace 0.53 0

Chicken broth 60 4.2 0.6 0.06 0.24 0 0.12 3.6 0.24
Total 411.5 195.58 30.36 1.93 11.63 4.64 2.49 91.17 3.18

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