Baked Brown Rice with Pumpkin and Seafood
Ivy NG, President, Hong Kong Nutrition Association, said, "Brown rice and pumpkin increases dietary fibre in the dish. Flavourful baked rice can be prepared with the use of garlic and fresh basil; instead of cream and butter which add to fat intake."
Ingredients (Serve 1):
| Pumpkin | 1 piece (about 800 gm/1 catty and 4 taels) |
| Brown Rice | about 1/2 bowl |
| Olive Oil | 2 teaspoons |
| Minced Garlic | some |
| Fish Broth | 5 tablespoons |
| Oyster Mushroom | 2 pieces |
| Prawn | 2 pieces |
| Fresh Squid | 2 slices |
| Blue Mussel | 2 pieces |
| Fish Fillet | 2 small pieces |
| Vegetable (diced) | 2 tablespoons |
| Fresh Basil | 6 leaves |
Seasonings:
| Salt | 1/4 teaspoon |
| White Wine | some |
Cooking Method:
| 1. | Rinse pumpkin. Cut off top of pumpkin and discard the seeds. Bake for about 15 minutes. Set aside. |
| 2. | Rinse and drain brown rice. Add 1 teaspoon of oil, minced garlic and some fish broth in a pot. Cook brown rice until 70% done. Set aside. |
| 3. | Roast oyster mushrooms till dry and aromatic. Set aside. |
| 4. | Rinse and drain seafood. |
| 5. | Heat the remaining oil. Add minced garlic, seafood, white wine and fish broth. Cook the Ingredients until 70% done. |
| 6. | Add salt, vegetable dices, fresh basil, oyster mushrooms and brown rice. Cook for 1 minute. Transfer seafood and brown rice into the pumpkin. Bake the pumpkin for 5 minutes and serve. |
Per Serving:
| Energy (Kcal) | 626 |
| Carbohydrate (gm) | 99 |
| Protein (gm) | 30 |
| Fat (gm) | 15 |
| Sugar (gm) | 9 |
| Sodium (mg) | 750 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Shing Hin Catering Group - City Top
Extract from the CookSmart Issue 6
