Mum's Healthy Yam Rice

Preparation Time: 30 minutes

Cooking Time: 1 hour

Servings: 12

 

Ingredients:

Raw brown rice, 3 cups (washed)

Yam, 700 g (peeled, washed & cut into thin round slices)

Chicken breast, 500 g (skin & visible fat removed, & cubed)

Fresh shitake mushrooms, 5 large (washed & chopped)

Dried shrimps, 100 g (soaked & washed)

Water, 6 cups

Cooking oil (corn, soybean, or canola), 2 tablespoons

Garlic, 5 cloves (finely minced)

Shallots, 5 small (finely chopped)

Five spice powder, 3 level teaspoons

Fish sauce, 3 tablespoons

Black pepper, ½ teaspoon

Celery, 4 stalks (washed & cubed)

Spring onions, 3 sprigs (finely cut)

Coriander, 1 sprig (leaves only)

Red Chillies, 3 medium (seeds removed, finely sliced)

 

Method:

  1. Wash the brown rice. Transfer the rice to a rice cooker and add 6 cups of water. Leave the rice to soak in the water, without switching on the rice cooker.
  2. Heat up 1 tablespoon of cooking oil in a non-stick wok and add the yam slices.. Brown the yam slices over a medium heat, until golden brown on both sides. Remove and set aside to cool, and then cut into them medium cubes.
  3. Switch on the rice cooker to cook the rice.
  4. Heat up another 1 tablespoon of cooking oil in the wok. Add the shallots and garlic, and fry until they are golden brown and fragrant. Remove and set aside.
  5. Add the dried prawns, chicken, yam cubes, mushrooms, five spice powder, fish sauce, pepper, fried onions and garlic. Stir-fry for a few minutes until well-combined.
  6. When the rice has boiled, leave it to cook for another five minutes.
  7. Transfer the contents in the wok to the rice cooker. Leave it to continue to cook.
  8. When the rice is cooked and the water has evaporated, add in the celery cubes. Stir well to combine the rice and ingredients.
  9. Serve the yam rice hot, garnished with sliced chillies, spring onions, and coriander.

 

Nutrients per Serving:

-          Energy: 347 kcal

-          Fat: 4.6 g

-          Cholesterol: 45 mg

-          Protein: 18 g

-          Carbohydrates: 59 g (~4 CHO Exchanges)

-          Dietary Fibre: 5 g

-          Sodium: 415 mg

 

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