Flavoured Rice with Assorted Vegetables and Mushrooms in Kettle
Registered Dietitian of British Columbia, Canada and Council Member of the Hong Kong Nutrition Association, Dr Susan CHUNG said, “Containing a variety of vegetables, this kettle rice dish is suitable for Hong Kong people who have an inadequate daily intake of vegetables. Antioxidants, which vary according to the colours of vegetables, can reduce the oxidative damage to body cells caused by free radicals and help prevent diseases.”
Ingredients:(To Serve 6)
| Rice | 283g |
| Egg | 1 |
| Snap peas | 30g |
| Baby corn | 50g |
| Hon-shimeji mushrooms | 50g |
| Purple sweet potatoes | 50g |
| Celery | 50g |
| Garden peas | 30g |
| Carrot (diced) | 10g |
| Homemade mushroom powder | 1/3 teaspoon |
| Ginger (shredded) | 4oz |
Seasoning:
| Sugar | 1/3 teaspoon |
| Salt | 1/3 teaspoon |
| Olive oil | 1 teaspoon |
Sauce:
| Sesame oil | 1 tablespoon |
| Sesame | Some |
| Black seaweed pearls | 1 teaspoon |
| Sweet soy sauce | 1/2 teaspoon |
Homemade vegetable broth (300 ml):
| Water | 2L |
| Carrots | 300g |
| Stalks corn | 2 |
| Soybeans | 100g |
| Bean sprouts | 50g |
| Kombu | 50g |
| Salt | Some |
| Black pepper | Some |
Cooking Method:
| 1. | Put all the ingredients in boiling water and cook over medium heat for 60 minutes. Add the salt and black pepper for seasoning. |
Cooking Method:
| 1. | Pan-fry the egg until aromatic. Set aside. |
| 2. | Put the snap peas, baby corn, celery, garden peas and carrots in boiling water. Take out the ingredients and place them in ice water. Set aside. |
| 3. | Pour oil into a heated wok over low heat. Add the shredded ginger, hon-shimeji mushrooms, sweet purple potatoes, sugar and salt, then stir-fry until aromatic. Set aside. |
| 4. | Rinse the rice, then put it in a rice kettle. Add the vegetable broth and mushroom powder. Cook over medium heat for 3 minutes and then over low heat for 8 minutes. Turn off the heat and let the rice kettle sit for 5 minutes. Remove the lid and arrange the ingredients in Steps 1 to 3 on top of the rice. |
| 5. | Serve the sauce separately. |
Per serving:
| Energy(kcal) | 267 |
| Carbohydrate(g) | 52 |
| Protein(g) | 6 |
| Fat(g) | 4 |
| Sugar(g) | 2 |
| Sodium(mg) | 169 |
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference only.
This recipe is provided by Cafe Ateen
Extract from CookSmart, Issue 29
