Monday, June 20, 2011

My Cooking Journal 15 - Stir Fry Leek with Seafood and Firm Bean Curd

Leeks are close relative to onions, garlic and scallions as they belong to the one vegetable family known as Allium vegetables. Compare to onions or scallions, leeks are sweeter in taste, milder and more refine in flavour (when cooked).  
Leeks process few good nutritions to our bodies. It is relatively low in saturated fat, sodium and cholesterol (capable of possessing low blood pressure effect and hence, lower risk of heart disease), rich in Dietary Fiber (assist in digestion and metabolism), Vitamin A, Vitamin C (Assist in repairing body tissues and boosting immune system), Vitamin K (Promotes strong bone and teeth), Vitamin B6, Folate, Manganese, Iron and Magnesium (Enhance proper growth and function of our body for sustaining optimum health). Apart from that, leeks contain some anti-bacterial properties to assist us to fight against infections.

Buy, Selection and Storage:
You can purchase leeks from local supermarkets or wet markets. Before purchase, choose leeks that are firm and less than 1 1/2 inches long (shorter leeks are more tender and delicate in taste). Make sure that the green parts are un-wilted and no green/yellow/brown spots on stalks. 
Leeks should wrap in paper towels or newspaper and stored in refrigerator for up to 5-7 days. If you have washed and cut, you can stored them in a air-tight container and keep it in refrigerator for 3-5 days.  It can still maintain it freshness.


  1. 3 stalks leeks - Thoroughly washed, sliced diagonally into 2 inches length
  2. 4 pieces Medium Size Prawns - Washed, deshelled and deveined 
  3. 1 piece Squid - Wash, remove membrane, vein, eyes and cut into rectangle slices with diagonal pattern on surface. (refer my cooking journal 4 - method no. 1 if you want to find out how to process the squid) 
  4. 1 block Firm Bean Curd -  Cut into small rectangle cubes
  5. 2 tablespoon olive oil
  6. 4 cloves garlic - skin peel and sliced
  7. 3 slices of ginger
  8. 1 teaspoon sesame oil
  9. 1 teaspoon fish sauce - for marinate of seafood
  10. 1/2 tablespoon oyster sauce
  11. pinch of corn flour - for marinate of seafood
  12. pinch of pepper, salt and sugar - to taste 
  13. Water (1 cup)


  1. Marinate the prawn and squids with 1 teaspoon of fish sauce, 1 teaspoon of sesame oil, pinch of corn flour, sugar and pepper in a small bowl. Set aside.
  2. Heat up wok with 2 tablespoon of oil, pan fry the bean curd till its turn brown on all sides. Place a paper towel on plate (for absortion of excess oil), transfer "brown" bean curb from wok to plate and set aside.  
  3. Remove excess oil from wok, left 1 tablespoon of oil for stir fry leek.
  4. Add sliced ginger, stir fry till fragant, then add minced garlic and continue to stir fry till it turn slightly brown.
  5. Add leek stalks first, stir fry for 1 minute over high heat and add 1 cup water and continue to stir fry for about 2 minutes.
  6. Add the leek leaves and stir well, add 1/2 tablespoon oyster sauce, pinch of pepper and sugar and stir well again. 
  7. Add the bean curb, stir well and simmer on low heat till leeks turned soft.
  8. Lastly, add seafood and stir well till the seafood is cooked. 
  9. Dish up and serve. 
Method 2
Method 5
Method 6
Method 7
Method 8

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