Long Bean Rice (Basmati) Stew

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

Serves: 4

Ingredients

• About 1 small bowl of long beans, cut into small chunks
• 5-6pcs of Shiitake mushrooms, soaked well and sliced
• 5pcs of shallot, sliced
• 2 cloves of garlic, chopped
• 50g of dried shrimps, coarsely pounded
• 2 tbsp of carrot, cubed
• 1½ cup of basmati rice, washed
• 2 tbsp of onion oil
• 150g of skinless chicken breast
• 1 tsp of soya sauce (lower in sodium)

Method

1. Sautee the shallots and garlic for 1 to 2 mins till it turns golden brown.
2. Add in the mushrooms, and then the dried shrimps. Stir fry for 2 mins.
3. Add in the chopped carrots and long beans, and stir fry for 2 mins. (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: 18.7 g
Fat (Saturated Fat): 8.5 g (1.4 g)
Carbohydrate: 60 g
Sodium: 421.4 mg
Cholesterol: 26.6 mg
Dietary fibre: 1.8 g