Mdm Lee’s Healthy Rice Set

Recipe is contributed by Mdm Lee Beng Guat, SHF client at the Heart Wellness Centre @ Fortune
This is the winning recipe of the SHF HWC Healthy Masterchef Contest

Serves: 2

Ingredients

• Green capsicum, sliced, 1
• Yellow capsicum, sliced, 1
• Red chill, sliced, 1
• Black pepper, ¼ tsp
• Light soy sauce (lower in sodium), ½ tsp

Brussel Sprouts

• Brussel sprouts, halved, 80g
• Cherry tomatoes, halved, 40g
• Black pepper, ¼ tsp
• Light soy sauce (lower in sodium), ½ tsp

(Tip: You can add some lemon juice to give it the additional taste!)

Mushrooms

• King oyster mushrooms, sliced, 3 big pcs
• Olive oil, 1 tbsp
• Sesame oil, ¾ tbsp
• Light soy sauce (lower in sodium), ½ tbsp
• Mushroom sauce, ½ tbsp
• Black pepper, ¼ tsp

Rice

• Black rice, cooked, ½ cup

Method

Capsicums

1. 1. Heat the pan and add in olive oil.
   2. Add in capsicums and chilli, and fry mixture till fragrant.
   3. Add the pepper and soy sauce.

Brussel Sprouts

1. 1. Heat up pan and add in olive oil.
   2. Fry brussels sprouts till it is browned.
   3. Add in cherry tomatoes, black pepper and soy sauce. Fry till fragrant.

Baked Mushrooms

1. 1. Season the king oyster mushrooms with olive oil, sesame oil, soy sauce, mushroom sauce and pepper. Chill for 2 hours.
   2. Lay the mushroom strips on a tray lined with baking paper and bake for 45 minutes. Flip the mushrooms every 20 minutes.

Plating

1. Plate the rice, capsicums, brussel sprouts and baked mushrooms on a plate. Enjoy!

Nutrients per Serving
Energy: 357 kcal
Protein: 8.3g
Total Fat (Saturated Fat): 15.4g (2.3g)
Carbohydrate: 44.6g
Sodium: 675mg
Dietary Fibre: 6.8g