Monday, July 31, 2006

Healthy Eating Part 1a

Thanks to my dear friend M and with the support of my hubby, I got enrolled in a training course on Healthy Eating.

The course is a little different from the usual cooking course that is being offered.

An additional part of food science is being introduced which makes it very interesting.

This dish is very healthy as it consists of brown rice (high in fiber), pumpkins and dark leafy vegetable (rich in phytochemical) and chicken and dried shrimps (rich in protein). (I ran out of dark leafy veggie)

Phytochemical is a new terminology in nutrition planning. It can prevent diseases such as cancer, stroke and heart disease.

It can reduce likelihood of infection by acting as antimicrobial agents (help with immune system). The more colourful varieties of fruits and vegetables tend to be richer in phytochemicals since many of these phytochemcials are pigment substances that give fruit and vegetables their bright colours.

After watching the live demo and reading up my theory. Time for me to put Steamed Brown Rice with Pumpkin and Chicken into practise.


What you need
(serve 5)

1 cup brown rice
1 1/2 cups water
1 tbsp garlic (minced)
1 tbsp white onion (diced)
1 tbsp shallots (diced)
125g chicken leg (skin removed, cut into strips)
125g sweet pumpkin (sliced thinly)
40g baby dry shrimp (presoaked, toasted)
1 tbsp sesame oil
1 tbsp sesame seed (toasted)
1 tbsp light soya sauce (reduced salt) Garnish 150g dark leafy vegetable (blanced)
22 spring onion (spear)
7g red chilli bits


Heat wok with oil.

Add onion, shallot and garlic. Stir fry till fragrant.

Add in the rest of the ingredients (except garnishes).

Quick stir fry for a few minutes.

Pour mixture into rice and mixed well.

Cook till rice is cooked.

Garnish rice with vegetable, spring onion and chilli.
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1 comment:

  1. Hi Edith... i also blind no read recipe properly..went to steam the rice and pumpkin 1st haa.. but its a real good recipe.. tahnx a zillion!


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