Clay Pot Rice with Chicken, Yam and Dried Longan
Carmela Lee, Registered Dietitian (UK); Education Sub-committee of Hong Kong Nutritional Association, said "Sweetness from dried longan and Chinese yam brings out the aroma of chicken, making a flavoursome dish without a lot of seasoning. 1 tablespoon of dark soya sauce contains approximately 1000 mg of sodium, i.e. 500 mg sodium per person, making up 1/4 of the recommended daily intake. Excessive sodium intake may negatively affects blood pressure and kidney functions, and thus should be avoided."
Ingredients (Serve 2):
| Rice | 1bowl |
| Dried longans (soaked till softened, then finely chopped) | 3-5 |
| Water | 1-1½ bowl |
| Skinned chicken breast | 1 |
| Fresh Chinese yams from Japan | 3-4 |
Seasonings:
| Dark soya sauce | 1 teaspoon |
Cooking Method:
| 1. | Wash the rice. Soak in water for one hour. Put aside. |
| 2. | Put the rice and longans in a saucepan, fill it with water, bring to the boil on high heat until the rice is partially done. |
| 3. | Put the chicken breast and Chinese yams on top of the rice, put the lid on, and cook on low flame for about 10 minutes or until the rice is well done. |
Per Serving:
| Energy (kcal) | 507 |
| Carbohydrate (g) | 80 |
| Protein (g) | 34 |
| Fat (g) | 4 |
| Sugar (g) | 0 |
| Sodium (mg) | 67 |
Excluding dark soya sauce.The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
Cooking Tips:
Soak the raw rice for more than 45 minutes prior to cooking, to soften the grains and enhance its taste.
This recipe is provided by Mr. Barry COX.
Extract from CookSmart, Issue 15
