Champion EatSmart Dishes
Baked Brown Rice with Pumpkin and Seafood
"3 Less" and "More Fruit and Vegetables" Dish
Feature
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.
Ivy NG
President, Hong Kong Nutrition Association
| Ingredients to 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
- Rinse pumpkin. Cut off top of pumpkin and discard the seeds. Bake for about 15 minutes. Set aside.
- 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.
- Roast oyster mushrooms till dry and aromatic. Set aside.
- Rinse and drain seafood.
- Heat the remaining oil. Add minced garlic, seafood, white wine and fish broth. Cook the ingredients until 70% done.
- 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.
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