Seafood Baked Rice

Preparation time: 45 minutes

Serves: 4

Ingredients:

  • Cooking oil, 1 tbsp
  • Garlic, 4 cloves
  • Onion, ½
  • Mushrooms, 40g
  • Frozen unsalted corn, 120g
  • Brown rice, 1 cup
  • Water and Low fat milk mixture (50/50), 1.5 cup
  • Salmon, 100g
  • Prawn, 8
  • Sliced Cheese (reduced fat), 2
  • Black pepper, To taste
  • Italian Mixed Herbs, To taste

Method:

  1. Warm up the rice cooker 
  2. Fry the minced garlic, onion and mushroom till fragrant
  3. Add soaked brown rice, frozen unsalted corn and water & low fat milk mixture into the rice pot
  4. When rice is about 90% cooked, add the salmon and prawns and leave them to cook fully
  5. Add cheese, and flavour with black pepper and mixed herbs

Nutrients per serving (Estimated):
Energy: 371 kcal
Carbohydrate: 48 g
Dietary fibre: 2.8 g
Protein: 19 g
Total Fat (Saturated fat): 13 g (3.7g)
Sodium: 166 mg
Cholesterol: 38 mg

Watch the recipe here: