Mum’s Healthy Yam Rice

Serves: 12
Time: 1 hour 30 minutes

Ingredients

• Raw brown rice, washed, 3 cups
• Yam, peeled, washed and cut into thin round slices, 700g
• Chicken breast, deskinned and cubed, 500g
• Fresh shiitake mushrooms, washed and chopped, 5 large
• Dried shrimps, soaked and washed, 100g
• Water, 6 cups
• Cooking oil (corn, soybean, or canola), 2 tbsp
• Garlic, finely minced, 5 cloves
• Shallots, finely chopped, 5 small
• Five spice powder, 3 level tsp
• Fish sauce, 3 tbsp
• Black pepper, ½ tsp
• Celery, washed and cubed, 4 stalks
• Spring onions, finely chopped, 3 sprigs
• Coriander, 1 sprig (leaves only)
• Red Chillies, deseeded and finely sliced, 3 medium

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
Protein: 18g
Total Fat: 4.6g
Cholesterol: 45mg
Carbohydrate: 59g (~4 CHO Exchanges)
Sodium: 415mg
Dietary Fibre: 5g