CookSmart (2nd Issue) Page21

EatSmart Recipes

Whole Grains Fashion!

Prawn and Herb Wild Rice in Italian Style

"3 Less" Dish

Feature

Whole grain has become a common ingredient to a lot of healthy dishes. Their uses were limited to Western cuisine in the past. As Hong Kong people become more health conscious over the years, new dishes like ‘Pumpkin Brown Rice’ and ‘Steamed Oat Groats’ start appearing in fast food shops or even Chinese Restaurants.

When compared to refined grains (e.g. white rice and pasta), whole grains are richer in vitamins (e.g. Vitamin B1, B3, folate), minerals (e.g. iron, potassium, magnesium) and dietary fibre. Take this recipe as an example, its dietary fibre content is increased by 3 times when wild rice is used instead of white rice.

Cooking Method

1. Wash and strain wild and white rice. Add 1 teaspoon of olive oil, minced garlic and stock. Parboil to almost done, set aside.
2. Peel and wash the prawns. Drain and set aside.
3. Heat up the remaining olive oil. Add prawns, minced garlic, salt and the parboiled wild and white rice. Cook till done.
4. Add green peas until heated through.
5. Sprinkle with finely chopped basil and serve.