食谱Recipes

Serves: 4

Chestnut Mushroom Chicken Rice

Ingredients

  • Rice bran oil  2 tbsp
  • Ginger  6 slices
  • Chicken thigh  12, soaked to soften, sliced thinly
  • Dried shiitake mushrooms  12, soaked to soften, sliced thinly
  • Frozen corn kernel  1 cup
  • Noble brown rice  1.5 cups (290g) washed, drained
  • Salt  to taste
  • Ground white pepper  to taste
  • Chestnuts  16, peeled
  • Fat free chicken stock or Water  3 cups (750ml)

Marinade

  • Light soy sauce  0.5 tbsp
  • Dark soy sauce  0.5 tbsp
  • Chinese cooking wine  1 tbsp
  • Salt  ¼ tsp

Method

01 Marinate chicken with light and dark soy sauce, Chinese cooking wine and salt. Cover and leave for 30 minutes.

02 Steam chestnuts for 15-20 minutes until soft. Set aside.

03 Wash and rinse the rice well. Set aside.

04 In a wok or non-stick pan, heat oil and stir-fry ginger until fragrant. Add chicken, mushrooms and corn kernel and stir-fry until three-quarters done. Do not overcook the chicken while in the wok.

05 Add drained rice and stir-fry for 3-5 minutes until rice grains are dry and separate. Add salt and ground white pepper to taste.

06 Transfer all into rice cooker, place chestnuts on top and add fat-free chicken stock or water.

07 Cook until rice and ingredients are done. Garnish with spring onion. Serve hot and enjoy the meal with your family!

The Rice Story

My mum believes that cooking and eating together is an integral part of family bonding. When I was living with my mum, she cooked for us every day and as a family we sat around the dining table and chatted happily. Looking back, I realise that most of our family values were instilled during these meal sessions.

For many years, I had taken my mum's amazing cooking for granted. Until one day, a best friend of mine shared with me that her mother had never cooked for her. The week after that, I invited this friend to join me for a simple home-cooked dinner. I cooked Chestnut Mushroom Chicken Rice, and my friend was very appreciative. She loved the delicate flavour of chestnuts, and the warm taste of a home cooked meal. I will always remember her words - "Having a home-cooked meal after a day of tiring work is such an enjoyable thing!"

To me, a home-cooked meal is more than filling our stomach. It brings love and peace to our body and mind.

Chestnut Mushroom Chicken Rice is a one-pot meal and the main ingredients are rice, chestnut, mushroom, and chicken. Unlike nuts, chestnuts are lower in fat. They are rich in dietary fibre and packed with vitamin C and folic acid. Most importantly, due to its higher content of fibre, chestnuts release energy slower and keep us feeling fuller longer.

Approximate Nutritional Analysis Per serving

  • Energy
    570 kcal
  • Protein
    25 mg
  • Carbohydrates
    89 mg
  • Total Fat
    12 mg
  • Saturated Fat
    2.5 mg
  • Cholesterol
    52 mg
  • Dietary fibre
    4.5 mg
  • Calcium
    26 mg
Serves: 4

Tempting Tomato Chickpea Rice

Ingredients

  • White rice  1.5 cups, washed and drained (1 cup=250ml)
  • Rice bran oil  2 tbsp (30ml)
  • Onion  1 medium, thinly sliced
  • Cinnamon stick  1
  • Bay leaf  1
  • Chickpeas  250g, washed, soaked, and drained
  • Tomato  4 large (400g), sliced
  • Tomato puree  2 tbsp
  • Salt  to taste
  • Ground white pepper  to taste
  • Fat free chicken stock or Water  1.5 cups
  • Chye Sim or other green leafy vegetables  200g, optional

Garnish

  • Coriander leaf
  • Egg  1 medium, lightly beaten

Method

01 Wash and rinse the rice well. Set aside in the rice cooker pot.

02 In a non-stick pan or wok, heat oil and stir-fry onion until fragrant. Add cinnamon stick and bay leaf and continue to stir-fry for a minute. Add chickpeas.

03 Add rice and stir well for another 3-5 minutes.

04 Transfer rice, tomato puree, tomato and fat free chicken stock into the rice cooker. Season to taste. Cover and set to cook.

05 Cook until the rice is nearly done. For vege lovers, add Chye Sim or any green leafy vegetables on top of the rice and continue to cook until vegetables are just done.

06 For garnishing purpose, heat oil in the pan and add beaten egg. Swirl the pan to make a thin omelette. Remove from the pan, let it cool and cut the omelette into thin slices.

07 Serve rice topped with sliced omelette and garnish as desired.

The Rice Story

"Have you eaten rice yet?" (吃飽飯了嗎?)is a greeting that is commonly used by the older generation to greet each other in the Chinese community. Interestingly, asking "Have you eaten rice yet?" has nothing to do with a meal invitation- it is simply a form of greeting. This expression shows how important rice is to Chinese people.

When I get home too late to prepare dinner, I like to keep cooking simple and quick and I always rely on one-pot rice. Of all the one-pot rice dishes I cook for my family, Tempting Tomato Chickpea Rice is my daughter’s favourite. The beauty of this recipe is that it is extremely fast to prepare and it uses nutritious ingredients easily found in wet markets or supermarkets.

This recipe calls for chickpeas. Chickpeas, belonging to the Meat and Alternatives food group, are a good source of protein and can be a substitute for meat. In addition, chickpeas are also very rich in soluble fibre and this helps to increase satiety and keep the blood sugar levels stable.

Like many other dried beans, you need to soak the chickpeas overnight. However, do not to soak more than 12 hours as they will become mushy and the taste will turn bland. Place the drained chickpeas into a pot and cook until soft. Making the chickpeas from scratch would be good, but if you do not have the time to do so, then go for canned chickpeas. However do read the food label carefully and select those with lesser sodium added.

This is a simple recipe with lots of flexibility. The core ingredients are rice, chickpea and tomato. Consider this the basic version. Ingredients such as the greens, onion and garlic may be added as desired. If you are not a garlic lover, change it to ginger instead.

Keep the food simple and live the life easier yet healthier.

Approximate Nutritional Analysis Per serving

  • Energy
    510 kcal
  • Protein
    14 g
  • Carbohydrates
    92 g
  • Total fat
    10 g
  • Saturated fat
    1.9 g
  • Cholesterol
    47 mg
  • Dietary fibre
    6.6 g
  • Calcium
    55 mg
Serves: 4

Fragrant Water Chestnut Pork Rice

Ingredients

  • Sesame oil  2 tbsp
  • Ginger  10g
  • Lean pork  300g, sliced into thin strips or chopped
  • Dried shiitake mushroom  4, soaked to soften, diced
  • Water chestnuts  5, peeled and diced
  • Carrot  130g, diced
  • Frozen corn kernel  0.5 cup
  • Noble brown rice  1.5 cups (290g) washed, drained
  • Salt  to taste
  • Ground white pepper  to taste
  • Fat free chicken stock or Water  3 cups (750ml)
  • Baby asparagus spears  80g (Optional)

Marinade

  • Light soy sauce  0.5 tbsp
  • Dark soy sauce  0.5 tbsp
  • Chinese cooking wine  1 tbsp
  • Salt  ¼ tsp

Method

01 Marinate sliced pork with light soy sauce, dark soy sauce, Chinese cooking wine and salt. Cover and leave for 15 minutes or longer.

02 Wash and rinse the rice well. Set aside.

03 In a wok or non-stick pan, heat sesame oil and stir-fry ginger until lightly golden and fragrant. Add pork and stir-fry until it is partially cooked. Dish out and set aside.

04 Add mushroom, carrot, corn kernel and water chestnuts to the wok or non-stick pan while it is still hot. Add drained rice and stir-fry for 3-5 minutes. Add salt and ground white paper to taste.

05 Transfer the pork, rice, and vegetables mixture into rice cooker, add fat-free chicken stock or water.

06 Cook until rice and ingredients are done. Most rice cooker will switch to “WARM” when the rice is done. Place the asparagus spears on top and remember not to overcook them (optional).

07 Garnish with spring onion before serving.

The Rice Story

I spend a lot of time cooking in the kitchen. When my child was three years old, she always tried to lug the heavy wooden chair to the kitchen whenever she saw me setting up to cook. She probably thought that it was fun to play with water in the kitchen. There she learned to wash vegetables, fruits, and rice. I remember clearly how amazed she was to witness muddy water chestnuts turn into shiny brown ones after the scrubbing. I let my child tasted a bite of raw water chestnut, there was a look of surprising pleasure on her face. She opened her eyes wide and said,“這馬蹄又脆又甜”. This was the moment that we slowly imparted knowledge about food to her.

Almost everyone in our family likes the crunchiness of water chestnut. We use water chestnut in tasty chickpea patties, stir-fry vegetable dishes (water chestnut pairs well with asparagus!) etc. Because we like to serve simple dinner, one-pot rice meal appears frequently on our dining table. This time, we made water chestnuts the main ingredients in Fragrant Water Chestnuts Pork Rice recipe. The lean pork, however, can always be replaced with other meats of choice to make the dish suits you and your families.

Approximate Nutritional Analysis Per serving

  • Energy
    495 kcal
  • Protein
    23 g
  • Carbohydrates
    69 g
  • Total fat
    13.7 g
  • Saturated fat
    2.9 g
  • Cholesterol
    44 mg
  • Dietary fibre
    4.4 g
  • Calcium
    32 mg
Serves: 4

Amazing Avocado Salmon Rice

Ingredients

  • Salmon fillet  350g
  • White rice  1.5 cups, washed and drained (1 cup=250ml)
  • Brown shimeji mushroom  150g
  • Water or vegetable stock  3 cups (750ml)
  • Rice bran oil  1 tbsp
  • Broccoli  200g, separated into florets
  • Fresh avocado  1 medium
  • Salt  to taste
  • Ground white pepper  to taste

Marinade

  • Minced ginger  1 tsp
  • Minced garlic  1 tsp
  • Salt
  • Ground white pepper

Method

01 Marinate salmon with ginger, garlic, salt and pepper. Cover and leave for 15 minutes.

02 Wash and drain the rice. Place in the rice cooker.

03 Distribute shimeji mushroom evenly over the rice.

04 Add water or vegetable stock. Start cooking the rice.

05 In the meantime, heat a non-stick pan, coat lightly with oil and place the fish skin-side down. Pan-fry for about 3-4 minutes. Flip the salmon fillet and cook for additional 2-3 minutes. Set aside.

06 When the rice is nearly cooked (during the last 3-5 minutes), place the broccoli florets on top. Once the broccoli is tender, use spatula to stir the shimeji mushroom and broccoli into the rice until all ingredients are well mixed.

07 Cut fresh avocado into slices or small cubes.

08 Serve the flavourful rice hot with the salmon and avocado.

The Rice Story

Not long ago I visited a neighbour of mine. I call her Ah Ma (阿嫲) as she is already in her 70s. Ah Ma was eating lunch when I popped by for a visit. I saw her dipping pieces of bread in chocolate beverage and said, “Ah Ma, you are eating too little for lunch. Only bread and chocolate drink.” Ah Ma’s answer is not surprising. She said, “There is only one of me at home. I have no idea what to cook for lunch. Just eat anyhow.” Does this sound familiar?

I have come across with a large number of elderly women who tends to neglect their meals, especially lunch, when they have to cook for no one but themselves. Many older people, especially those who are living alone, are eating a diet with least variety and this might lead to weight loss, constipation and other health issues. Many elderly women used to cook for a whole family in the past and getting them to cook a small meal to serve a person or two can be a challenging matter. It takes effort and time to adjust the cooking habits.

When you are on your own or cook for two, try the Amazing Avocado Salmon Rice that features nutrient-dense food ingredients. Simply cut the recipe in half. This dish is inspired by a teenage boy’s creation. Years ago, I was invited as one of the judges for a healthy cooking competition featuring salmon in a local secondary school. The students would have to cook a dish using fresh salmon. A teenage boy gave me a brief description of what he was going to cook. I remember he pushed his spectacles into place, looked down and said shyly, “I hope to bring the dish home so that my grandma can taste the food. She always cooks for me. This time, I cook for her.”

With a few simple ingredients, the teenage boy managed to get the dish done within half an hour! He proved that a delicious and nutritious meal doesn’t have to be complicated and time-consuming. I tweaked his recipe by increasing the dietary fibre, vitamins and minerals. It is a fast and simple yet healthy recipe.

Approximate Nutritional Analysis Per serving

  • Energy
    618 kcal
  • Protein
    27 g
  • Carbohydrates
    77 g
  • Total fat
    23 g
  • Saturated fat
    4.5 g
  • Cholesterol
    48 mg
  • Dietary fibre
    5.6 g
  • Calcium
    41 mg
Back to top