Champion EatSmart Dishes
Chicken Roll with Assorted Wild Rice
"3 Less" and "More Fruit and Vegetables" Dish
Feature
Vegetables and assorted wild rice are rich in dietary fibre. The crispiness of vegetables and softness of assorted wild rice create a textural contrast. One can easily increase the intake of dietary fibre with the colourful dish and the sour and spicy sauce.
Ivy NG
President, Hong Kong Nutrition Association
Chicken Roll with Assorted Wild Rice Ingredients to serve 2 |
Assorted Wild Rice (Red Hom Mali Rice, Kam Doi Muzer Rice, Thai Brown Hom Mali Rice, Hom Kularp Rice, Thai Brown Glutinous Rice and Thai Hom Mali Rice) |
1/4 bowl |
Carrot |
1/2 piece |
Cucumber |
1/6 piece |
Shallot |
1 piece |
Peanut |
2 tablespoons |
Spring Onion |
1 stalk |
Canola Oil |
2 teaspoons |
Skinless Chicken |
50 g (about 1 1/2 taels) |
Vietnamese Spring Roll Sheet |
3 sheets |
Water |
3 teaspoons |
Chinese Lettuce |
6 pieces |
Mung Bean Sprouts |
20 g (about 1/2 taels) |
Basil |
9 leaves |
Sour and Spicy Sauce Ingredients |
Garlic |
1 clove |
Chilli |
1 piece |
Lime |
2 pieces |
Seasonings |
Salt |
1/5 teaspoon |
Sugar |
1 teaspoon |
Rice vinegar |
1 teaspoon |
Boiled water |
3 teaspoons |
Chicken Roll with Assorted Wild Rice
Cooking Method
- Rinse rice and soak for 1 hour. Add water and steam until done.
- Shred carrot and cucumber. Set aside.
- Slice shallot. Roast peanuts and shallot till aromatic. Crush peanuts and set aside.
- Dice spring onion. Add heated canola oil over the chopped spring onion and set aside.
- Cook chicken in boiling water. Cut them into strips and set aside.
- Spread water on the spring roll sheet to soften. Place 2 pieces of Chinese lettuce on the sheet. Then evenly place assorted rice, cucumbers, carrots, mung bean sprouts, peanuts, shallots, spring onion and basil.
- Roll up and trim the two ends. Cut the roll in half and serve with sour and spicy sauce.
Sour and Spicy Souce
Cooking Method
- Mince garlic and chilli. Add squeezed lime juice, rice vinegar, sugar, salt and boiled water. Mix well.
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