EatSmart Recipes
Assorted Vegetables in Rice with Tomato Soup
"3 Less" and "More Fruit and Vegetables" Dish
Feature
Tomato soup base is rich in lycopene, an anti-oxidant that helps to prevent cancers. By pureeing carrots and tomato and returning them back into the soup, dietary fiber and vitamin A are retained.
Sylvia LAM
Chairlady, Hong Kong Dietitians Association
Assorted Vegetables in Rice with Tomato Soup Ingredients to serve 4 |
Angled Loofah |
225 g (about 6 taels) |
Broccoli (cut into florets) |
15 florets |
Enoki Mushroom(trimmed) |
1 and 1/2 bunches |
Spinach (trimmed, sectioned) |
225 g (about 6 taels) |
Baby Chinese Cabbage (stripped) |
225 g (about 6 taels) |
Cherry Tomato(halved) |
2 pieces |
Corn Kernel |
1 bowl |
White Rice |
4 bowls |
Seasonings |
Salt |
1 teaspoon |
Ground White Pepper |
1/4 teaspoon |
Tomato Soup Ingredients (for making 8 bowls, about 1.8 litre) |
Skinless chicken (cut into pieces) |
1/2 piece |
Water |
3 litres |
Carrot (finely diced) |
8 pieces (about 1 catty) |
Tomato (peeled, cut into pieces) |
5 pieces (about 1 catty) |
White radish (peeled, cut into wedges) |
2 pieces (about 8 taels) |
Tomato Soup
Cooking Method
- Blanch chicken and set aside.
- Bring water to the boil. Add chicken, carrot and tomato. Boil over medium heat for 1 hour. Then turn off heat.
- Puree carrot and tomato with tomato soup in a food processor. Pour puree in a pot. Add white radish and boil over low heat for about 1 hour. Remove chicken. Take out the white radish and set aside.
Assorted Vegetables in Rice
Cooking Method
- Rinse all vegetables. Peel angled loofah and cut into 4 lengthways. Remove the seeds. Cut into wedges and set aside.
- Boil all vegetables in the tomato soup for 3 minutes. Seasoning with salt and white pepper.
- Place all vegetables and white radish over the white rice. Spoon over the tomato soup and serve.
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