Baked Brown Rice with Pumpkin and Seafood

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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):
Pumpkin1 piece (about 800 gm/1 catty and 4 taels)
Brown Riceabout 1/2 bowl
Olive Oil2 teaspoons
Minced Garlicsome
Fish Broth5 tablespoons
Oyster Mushroom2 pieces
Prawn2 pieces
Fresh Squid2 slices
Blue Mussel2 pieces
Fish Fillet2 small pieces
Vegetable (diced)2 tablespoons
Fresh Basil6 leaves
Salt1/4 teaspoon
White Winesome
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