Organic Five-grain Rice with Roasted Pumpkin
Accredited Practising Dietitian (DAA) and the President of Hong Kong
Nutrition Association, Mr Frankie SIU said, "Five-grain rice and
pumpkin are rich in dietary fibre which can increase satiety. Pumpkin
is rich in beta-carotene. Beta-carotene can convert into vitamin A in
body that help to maintain our skin health and vision. Moreover,
pumpkin is a natural sweet food so that the use of sugar can be
reduced."
Available in Other Languages
Tagalog and Indonesian versions are extracted from the Less-Salt-and-Sugar Recipes published by the Committee of Reduction of Salt and Sugar in Food.
Ingredients: (To Serve 2)
| five-grain rice | 150g |
| pumpkin flesh | 50g |
| chopped onion | Appropriate amount |
| mashed garlic | Appropriate amount |
| 97% fat-free cream | 50g |
| water | 50 ml |
Seasonings:
| olive oil | ½ teaspoon |
| salt | ⅓ teaspoon |
| sugar | ⅕ teaspoon |
Cooking Method:
| 1. | Peel and seed the pumpkin. Wash and dice. Bake in oven until cooked. Set aside. |
| 2. | Wash the five-grain rice. Add water and steam until cooked. Set aside. |
| 3. | Heat a fry pan. Stir-fry the onion and garlic with olive oil until cooked. |
| 4. | Well mix the cooked five-grain rice with fat-free cream. Add sugar and salt. |
| 5. | Put the pumpkin onto the mixed cooked five-grain rice. |
Per Serving:
| Energy (kcal) | 308 |
| Carbohydrate (g) | 63 |
| Protein (g) | 6 |
| Fat (g) | 3 |
| Cholesterol (mg) | 3 |
| Sodium (mg) | 413 |
The energy and nutrient content is estimated according to the information
compiled from the USDA Nutrient Data Laboratory. Values are for reference
only.
This recipe is provided by Le Cleret Brasserie.
Extract from CookSmart, Issue 25
