Mdm Lee’s Healthy Rice Set

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

Serves: 2

Ingredients
Capsicum:

  • 1 green capsicum, sliced
  • 1 yellow capsicum, sliced
  • 1 red chilli, sliced
  • 1/4 tsp of black pepper
  • 1/2 tsp of light soya Sauce (lower in sodium)

Brussel Sprouts:

  • 80g brussel sprouts, halved
  • 40g cherry tomatoes,halved
  • 1/4 tsp of black pepper
  • 1/2 tsp of light soy sauce (lower in sodium)
  • (Additional tips: you can add some lemon juice to give it the additional taste!)

Mushrooms:

  • 3 big pcs of king oyster mushrooms, sliced
  • 1 tbsp of olive oil
  • 3/4 tbsp of sesame Oil
  • 1/2 tbsp of light soy sauce (lower in sodium)
  • 1/2 tbsp of mushroom sauce
  • 1/4 tsp of black pepper

Rice

  • 1/2 cup of black rice

Method

    Capsicums

  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 soya sauce.
  4. Brussel sprouts

  5. Heat up pan and add in olive oil
  6. Fry brussels sprouts till it is browned
  7. Add in cherry tomatoes, black pepper and soy sauce. Fry till fragrant.
  8. Baked Mushrooms

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

  12. Cook black rice in the rice cooker.
  13. Plate the rice, capsicums, brussel sprouts and baked mushrooms on a plate. Enjoy!

Nutrients per serving
Energy: 357 kcal
Protein: 8.3 g
Fat (Saturated Fat): 15.4 g (2.3 g)
Carbohydrate: 44.6g
Sodium 675 mg
Cholesterol: 0 mg
Dietary fibre: 6.8 g