Long Bean Rice (Basmati) Stew

Recipe is contributed by Mr Edward Lee Lian Swee, SHF client at the Heart Wellness Centre @ Fortune
This recipe won 3^rd place in the SHF HWC Healthy Masterchef Contest

Serves: 4

Ingredients

• Long beans, cut into small chunks, 1 small bowl
• Shiitake mushrooms, soaked well and sliced, 5-6 pcs
• Shallot, sliced, 5 pcs
• Garlic, chopped, 2 cloves
• Dried shrimps, coarsely pounded, 50g
• Carrot, cubed, 2 tbsp
• Basmati rice, washed, 1½ cup
• Onion oil, 2 tbsp
• Chicken breast, deskinned, 150g
• Soya sauce (lower in sodium), 1 tsp

Method

1. Sautee the shallots and garlic for 1 to 2 minutes till it turns golden brown.
2. Add in the mushrooms, and then the dried shrimps. Stir fry for 2 minutes.
3. Add in the chopped carrots and long beans, and stir fry for 2 minutes. (Add a little more oil if it is too dry)
4. Lower the heat and add in the basmati rice and stir fry until it is well mixed with the ingredients. Season it with a dash of pepper and soy sauce.
5. When done, transfer it into the rice cooker and add water to cook as normal.
6. When the rice cooker beeps, it is ready to be served.

Nutrients per Serving
Energy: 392.2 kcal
Protein: 18.7g
Total Fat (Saturated Fat): 8.5g (1.4g)
Cholesterol: 26.6mg
Carbohydrate: 60g
Sodium: 421.4mg
Dietary Fibre: 1.8g