食谱Recipes

Serves: 4

Mushroom Spinach Rice with Prawns

Ingredients

  • SongHe Fragrant Rice  1.5 cups, washed and drained (1 cup=250ml)
  • Rice Field 100% Rice Bran Oil  2 tbsp (30ml)
  • Pine nuts  4 tbsp
  • Fresh white button mushrooms  16 large, sliced
  • Fresh prawns  16 medium, peeled, deveined
  • Spinach  300g
  • Salt  to taste
  • Ground white pepper  to taste
  • Fat free chicken stock or Water  1.5 cups

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1 cup of water
  • SongHe Fragrant Rice (New Crop)  0.9 cup of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

Marinade

  • Chinese cooking wine  1 Tbsp
  • Salt  a pinch
  • Ground white pepper  a pinch

Garnish

  • Spring onion

Method

01 Marinate fresh prawns with Chinese cooking wine, salt and ground white pepper.

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

03 In a non-stick pan, toast the pine nuts by stirring until they turn golden. Set aside.

04 Heat a little rice bran oil in a non-stick pan over medium-high-heat and add sliced white button mushrooms. Sprinkle the mushrooms with a little salt and pepper and sauté until golden brown. Set the mushrooms aside.

05 Heat a little oil. Add the shallot and garlic and stir-fry lightly. Place the marinated prawn in the pan and cook until just done. Remove from heat and set aside.

06 Add rice in the pan and stir for a while.

07 Transfer rice into the rice cooker. Season to taste. Cover and set to cook. When the rice is nearly done, add spinach on top of the rice and continue to cook until spinach are just done. Mix well.

08 Serve rice topped with prawns, mushrooms and pine nuts. Serve hot, garnished as desired.

The Rice Story

My mother and I always have a wonderful time eating on the dining table. The interesting part is I am a vegetarian, but my mother still enjoys eating fish, meats, and chicken. Some of my friends found this unbelievable and asked, "Isn't it troublesome to cook for both?" Nothing is annoying about cooking for people with two different diets. Many dishes that I cook usually starts out vegetarian (including Sautéed Mushroom Spinach Rice). I portion out the dish and add meats at the end of the cooking for my mother. Then, everyone enjoys meals together.

There are a number of different varieties of spinach available in our supermarket and wet market. I tried various types of spinach and decided to select baby spinach in Sautéed Mushroom Spinach Rice recipe. Fresh ingredients are the key to making any successful recipe, and thus it is important to choose fresh mushrooms that are dry, firm and unbruised.

This month's spotlight is about the mushroom. Mushrooms are categorized in vegetable food group for the dietary recommendation. Technically speaking, mushrooms are not vegetables. Mushrooms belong to fungi. They not only enhance the flavour of the dish but also help to bring more nutrients to our plates. Mushrooms supply us B vitamins which assist in breaking down carbohydrates, proteins, and fats to provide energy. Mushrooms also provide us selenium, an essential mineral that works as an antioxidant in our bodies, helps to get rid of free radicals and keep our tissues healthy. Although mushrooms have been praised for their nutritional benefits, it is still important to consume a diet with a wide variety than to focus on a single food to achieve good health.

A frequent question that has come up to me, "Is it necessary to wash and soak mushrooms?" If the mushrooms are not very dirty, I will wipe them off with a damp cloth or paper towel. However, I still prefer to rinse the mushrooms with running water if they look dirty and quickly pat them dry with kitchen towel.

I learned from a chef friend that cooking mushroom is not very difficult, but the trick is to cook them with sufficient heat. High heat helps evaporate moisture quickly. When I cook mushroom with other vegetables, I sauté the mushrooms first, remove them from heat once they are done nicely. I stir-fry the vegetables separately and then add the mushrooms back at the end of cooking.Other than stir-fries, I also add mushroom in omelette, pizza or even blend it into burger patties or even sauces.
If you are looking for a simple dinner recipe, give our humble Sautéed Mushroom Spinach Rice a go.

Approximate Nutritional Analysis Per serving

  • Energy
    510 kcal
  • Protein
    26 g
  • Carbohydrates
    75 g
  • Total fat
    13 g
  • Saturated fat
    1.8 g
  • Cholesterol
    120 mg
  • Dietary fibre
    3.2 g
  • Calcium
    150 mg
Serves: 4

Burdock Corn Rice

“Click here to view a video of how this recipe is done in the kitchen!”

Ingredients

  • SongHe Fragrant Rice  1.5 cups, washed and drained (1 cup=250ml)
  • Rice Field 100% Rice Bran Oil  2 Tbsp
  • Garlic  1 tsp, minced finely
  • Shallot  1 tsp, minced finely
  • Dried Shiitake mushroom  12, soaked to soften, stalks removed, sliced thinly
  • Japanese burdock  100g, cleaned, sliced thinly, soaked in the water to prevent the discolouration
  • Carrot  100g, peeled, sliced into matchsticks
  • Fresh/Frozen Corn kernel  1 cup
  • Salt  to taste
  • Ground white pepper  to taste
  • Vegetable stock or Water  1.5 cups (750ml)

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

Method

01 Wash and rinse the rice well. Set aside.

02 In a wok or non-stick pan, heat oil and stir-fry garlic and shallot until soften and brown. Add shiitake mushroom and stir-fry for 2 to 3 minutes before adding the burdock, carrot and corn kernel. Add a pinch of salt and pepper. Stirring occasionally until no liquid left.

03 Put all vegetables over the rice in rice cooker, add vegetable stock or water and start cooking the rice.

04 Once the rice is cooked, stir the rice and vegetables to distribute all the ingredients evenly.

05 Garnish with spring onion. Serve hot and enjoy the meal with your family!

The Rice Story

One day, my friend asked me an interesting question, “Oats are good for us. Why not just eat oats porridge every day for breakfast?” Nutritionists and dietitians always stress the importance of eating a variety of healthy foods. It means eating a variety of foods from each of the four food group every day, in the recommended amounts by the Health Promotion Board.

Choosing a wide variety of food from within each food group is also important because no single food provides all the nutrients our bodies require. Different foods supply us various types of vital nutrients, for instance, papaya is rich in vitamin C whereas banana contains plenty of potassium.

Most importantly, having a variety of foods in our diets make seating a pleasant experience, and we do not get bored easily with the foods. To avoid cooking repetitive meals, I try working on new recipe once or twice a month. If your busy lifestyle allows you to have only less than half an hour to get your dinner done, here’s a simple recipe (Burdock Corn Rice) that you may try.

Burdock? Many tend to think root vegetables are bad and they avoid eating them. When we asked the reason, they explained, “Oh, because they are dense with carbohydrates.” Obviously, root vegetables get a bad reputation simply because they are rich in carbohydrates. Low in fat and calories, the hearty root vegetables such as burdock, carrot, and beetroot are packed with vitamin, minerals as well as phytonutrients.

Different people will have different health concerns and needs. Some nutrients are probably more relevant to you than others. For instance, individuals who do not have bowel movement regularly, drinking enough fluids and consuming food rich in dietary fibre help soften the stool. Burdocks are rich in dietary fibre and keep our intestines healthy.

Burdock root has a pleasant crunchy texture with the sweet flavour and it complements well with either carrot or corn. To increase the vegetable intake, I like adding sliced burdock, carrot and any types of fresh mushroom to the lettuce wrap for breakfast. Burdock tends to discolours quickly. We can put the peeled/sliced burdock in a bowl of water(with a little vinegar added to it) to prevent it from discolouring.

Busy lifestyle does not mean you have to eat out. Some hawker foods are calorie-dense because of the amounts of fat and sugar added to it. Let’s try this healthy plant-based recipe at home this week! Who knows, you may find burdock your new favourite vegetable after trying it.

Approximate Nutritional Analysis Per serving

  • Energy
    448 kcal
  • Protein
    8 g
  • Carbohydrates
    87 g
  • Total fat
    8 g
  • Saturated fat
    1 g
  • Cholesterol
    0 mg
  • Dietary fibre
    3.5 g
  • Calcium
    21 mg
Serves: 4

Low-fat Cauliflower Lentil Curry Rice

“Click here to view a video of how this recipe is done in the kitchen!”

Ingredients

  • SongHe Fragrant Rice or Noble Brown Rice  1.5 cups, washed and cooked (1 cup=250ml)
  • Rice Field 100% Rice Bran Oil  1 tsp
  • Vegetable stock  2 cups (500ml)
  • Red lentils  ½ cup, washed and drained
  • Onion  1 medium, chopped
  • Garlic  2 cloves, minced
  • Ginger  1 tsp, finely minced
  • Cauliflower  1 medium, cut into florets
  • Ground turmeric  1/2 tsp
  • Curry powder  1 tsp
  • Tomato  1 large, chopped
  • Salt  to taste
  • Ground white pepper  to taste
  • Lemon juice  to taste

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

Method

01 Bring the vegetable stock to the boil in a pot. Add red lentils, onion, garlic, ginger and oil. Lower heat and cook until lentils are soft.

02 Add ground turmeric, curry powder, cauliflower and tomato. Add a little extra water if it looks a bit dry. When the vegetables are soft, season with salt, pepper and lemon juice.

03 Serve immediately with brown or white rice.

The Rice Story

When we talk about cruciferous vegetables, what often comes to mind is broccoli. It seems that broccoli has been widely touted as superfood while white vegetable, cauliflower does not get as much attention as it deserves.

In addition to broccoli and cabbage, cauliflower also falls into the cruciferous vegetable family too. These vegetables are grouped in the same family because they share several nutritional benefits. They are great sources of dietary fibre, rich in vitamins (such as vitamin K, folate), minerals (such as potassium, calcium) and supply us phytonutrients which may help lower the risk of developing cancer.

People nowadays are wiser in the food choices, and they want to be healthier. Most are looking for foods that do not only taste good but are good for their health. This month, we created a low-fat recipe, Cauliflower Lentils Curry.Cauliflowers are packed with nutrients yet low in calories, so they are usually steamed and eaten by people who want to shed off extra kilos. I find that steaming tends to make cauliflowers soggy and tasteless.

Healthy food doesn’t mean tasteless. I love Cauliflowers and often cook it in curry. This curry recipe is packed with flavourful herbs and spices such as garlic, onion, ginger, curry and turmeric powder. Herbs and spices provide us not only flavour but also antioxidants.

Using herbs and spices in cooking is a great way to reap the health benefits of antioxidants. Curcumin, found in turmeric, has potential to prevent diseases such as heart disease and Alzheimer’s disease. Besides, seasoning foods with herbs and spices will also cut back on the salt, sugar and fat intake while enhancing the flavour of food. Now you have good reasons to incorporate turmeric into your diet!

Many asked, “Are fresh herbs and spices always better than the dried form?” Not really. Both are equally beneficial. Other than including antioxidant-rich foods such as fresh vegetables and fruits in the daily diet, I also like sprinkling ground cinnamon to my coffee or tea, adding garlic in stir-fry green leafy vegetables, oregano in spaghetti and fresh ginger in soups etc.

The regular curry can be loaded with fat and salt, but this homemade vegan curry is low in fat. You can enjoy it with guilt-free, as it is full of nutritious ingredients, the red lentils, and vegetables. This recipe is perfect for busy weeknights when you are short on time. Cook this one-pot rice dish for your family and receive a rave review from them!

Approximate Nutritional Analysis Per serving

  • Energy
    423 kcal
  • Protein
    12.7 g
  • Carbohydrates
    89 g
  • Total fat
    2 g
  • Saturated fat
    0 g
  • Cholesterol
    0 mg
  • Dietary fibre
    5.0 g
  • Calcium
    32 mg
Serves: 4

Japanese Yam Rice

Ingredients

  • SongHe Fragrant Rice  1.5 cups, washed and drained (1 cup=250ml)
  • Rice Field 100% Rice Bran Oil  2 Tbsp
  • Ginger  6 slices
  • Chicken thigh  300g, skinned, deboned, cut into cubes
  • Japanese yam (Nagaimo)  150g, peeled, diced into chunks
  • Red spinach  300g
  • Salt  to taste
  • Ground white pepper  to taste
  • Fat free chicken stock or Water  3 cups (750ml)

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

Marinade

  • Light soy sauce  1 tsp
  • Sesame oil  1 tsp
  • Corn starch  1 tsp

Method

01 Marinate chicken thigh with light soy sauce, sesame oil and corn starch. Cover and leave for about 30 minutes.

02 Peel and cut Japanese yam into bite-sized chunks. 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, 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 paper to taste.

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

07 When the rice is nearly cooked, place the red spinach on top. Once the vegetable is tender, use spatula to stir until all ingredients are well mixed.

08 Garnish with spring onion. Serve hot and enjoy the meal with your family!

The Rice Story

Cooking our own meals is not an option but a necessity for our family. Cooking at home is cheaper. Cooking at home allows me to choose ingredients that go into the pan, add variety to the diet and decide how much sugar, salt, and oil to be added in the cooking.

One day, I visited a friend who is a homemaker. Although she has a lovely and elegant kitchen to cook, she hardly cooks but only boils water on the stovetop. Her sharing surprised me a lot. She told me thatshe would spend more than two hours in the kitchen if she had to cook three dishes and a soup (三菜一湯). She continued that there are more and more healthy options when eating out, and they can still make good choices at the restaurant. The question is, why do we require three dishes and a soup for a family of three? She blurted out, “We must have fish, meat, vegetable andsoup(meat again!)to make a balanced meal, right?“ Err, not right.

On some busy days, I can still bring a nutritious and balanced meal from stove to dining table within 45 minutes. I told my friend how I cook Japanese Yam rice with minimal effort.There are only four main ingredients in this recipe: rice, Japanese yam, red spinach, and chicken.Because of Japanese yam's natural sweetness, it pairs well with the chicken and even without adding much seasoning, the rice still tastes good. I spend less than 30 minutes to prepare the ingredients and stir-fry the chicken. After that, the rice cooker, the helper that makes my life easier, will take over the remaining task.“Isn’t your recipe too simplistic?” She stared at me.

I adore all sorts of Huai Shan especially Japanese yam (also called nagaimo), a type of mountain yam. One of my favourite ways is to eat Japanese yam raw. I cut chilled Japanese yaminto cubes, place on an appetizer plate and drizzle it with honey or maple syrup and it is one of the simplest ways of eating thisslimy, gooey vegetable.

In China, Huai Shan(or Shan Yao) is often used in Chinese medicine to treat people who complain about fatigue, frequent urination,etc.Japanese yam supplies minerals such as potassium, magnesium, copper (a mineral that keeps our blood vessels and bone healthy),etc. It is important to remember that handling Japanese yam with bare hands may cause mild itching on the skin of certain people. So, you can use a pair of gloves when handling the yam.

Honestly, my mother was quite surprised how simple and tasty this one-pot meal was! To me, good food comes from the heart and the hands. If I want to enjoy a complicated meal, I will go to a restaurant. Cooking at that level at home after a long and tiring every day is not possible and practical for me. If you are like me, try this recipe in your kitchen tonight!

Approximate Nutritional Analysis Per serving

  • Energy
    497 kcal
  • Protein
    24 g
  • Carbohydrates
    77 g
  • Total fat
    10 g
  • Saturated fat
    2 g
  • Cholesterol
    52 mg
  • Dietary fibre
    2.4 g
  • Calcium
    129 mg
Serves: 4

Japanese Pumpkin Chicken Curry Rice

Ingredients

  • SongHe Noble Brown Rice  1.5 cups (290g) washed, drained 290
  • Rice Field 100% Rice Bran Oi  2 Tbsp
  • Chicken thigh  300g, skinned, deboned, cut into cubes
  • Japanese Pumpkin  400g, peeled, cut into cubes
  • Onion  2 medium, sliced thinly
  • Ginger  4 slices
  • Garlic  3 cloves, minced
  • Curry powder  3 tsp
  • Low-fat coconut milk  200ml
  • Water  1 cup
  • Salt  to taste
  • Ground white pepper  to taste
  • Lime juice  to taste
  • Red Chili  (optional)
  • Coriander leaves  (optional)

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

Method

01 In a non-stick pan, heat oil and stir-fry onion until they are tender and translucent but not brown. Add ginger and garlic and continue to stir fry until fragrant. Add curry powder in the stir-frying stage to give their best flavour.

02 Add chicken and stir-fry for about 2-3 minutes or until the chicken has turned colour.

03 Add coconut milk, water and stir through. Bring to a boil and reduce the heat and cook with the lid on for about 5 minutes.

04 Add the pumpkin and mix the ingredients well. Bring it to a boil again, reduce the heat to low and simmer until the chicken is cooked thoroughly and the pumpkin is soft but not mushy (stir occasionally). Add extra water when necessary.

05 Season with salt, ground white pepper and lime juice. Serve with brown rice.

The Rice Story

Chicken curry is one of the favourite and popular dishes in Singapore. There are many variations of chicken curry in Singapore, for example, the Indian curry, the Chinese and the Malay, but most are pairing chicken with potatoes.

We have decided to select Japanese pumpkin instead of potatoes in this one-pot dish. Pumpkin is really a versatile food that can be used in sweet recipes as well as the savoury ones. It gives the finished dish a gorgeous colour and also a sweet flavour that everyone (including young children) enjoys.

If you prefer a healthier choice of protein, you can make this recipe with easy substitution. You can always replace chicken drumsticks with chicken breast, shrimp as well as plant protein such as tofu, lentils, and garbanzo beans.

We know the fact that coconut milk is high in saturated fat, a type of fat that is found naturally in foods. We also learn that too much saturated fat tends to raise the bad cholesterol which leads to plaque build up in our arteries and therefore increases the risk of getting heart disease. If so, why is a nutritionist still using an ingredient rich in calories and laden with saturated fat in the recipe?

Although saturated fats have been linked to negative health consequences, they do play an important role in our bodies, for instance, regulating hormones. All types of fats have a place in a healthy diet. We should focus on eating a balanced and healthy diet that consists of wide variety of nutrient-dense foods

Reducing the fat content of the curry by replacing coconut milk with low-fat dairy products such as low-fat yoghurt or low-fat milk is no doubt an excellent idea. However, some still prefer dairy-free curries.

My philosophy is,Eat everything in moderation. It is certainly unnecessary to avoid coconut milk entirely from the diet because no one single food will make us sick. It depends on the overall dietary patterns. By using low-fat coconut milk and reducing the amount of coconut milk in the home cooking, you can cook this curry a more regular dish in your meal plan without too much guilt.

Using low-fat coconut milk cuts down the fat and calories of the curry dish without sacrificing the flavour. Let’s try this quick and easy to make recipe tonight and it will make your kitchen smell amazing!

Approximate Nutritional Analysis Per serving

  • Energy
    530 kcal
  • Protein
    24 g
  • Carbohydrates
    68 g
  • Total fat
    26 g
  • Cholesterol
    52 mg
  • Dietary fibre
    3.7 g
  • Calcium
    49 mg
Serves: 4

Asam Prawn Edamame Rice

Ingredients

  • SongHe Noble Brown rice  1.5 cups (290g) washed, drained
  • Rice Field 100% Rice Bran Oil  2 tbsp (30ml)
  • Edamame  100g
  • Tamarind pulp  1.5 tbsp
  • Water  4 tbsp
  • Fresh prawns  16 medium, peeled, deveined
  • Sugar  1 tsp
  • Salt  to taste

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

Garnish

  • Spring onion
  • Red chili

Method

01 Cook rice. While rice is cooking, bring water to a boil. Add shelled edamame and a pinch of salt and cook until the beans are tender (about 5 minutes). Drain and rinse with cold water and set aside.

02 Mix the tamarind pulp and water in a small bowl. Extract the liquid from tamarind. Set aside.

03 In a separate bowl, marinate prawns with tamarind liquid, sugar and salt. Marinate for 15 minutes. Remove prawns from marinade. Set aside.

04 In a non-stick pan, heat the oil. Stir-fry prawns until just tender and pink. Overcooking makes the prawn meat tough. Toss in edamame beans and stir-fry for a minute of two.

05 Remove and serve immediately with rice.

The Rice Story

If you want to make healthy meals at home yet are not so sure how to incorporate healthy foods into the diet with little time for cooking, you should try this recipe out. The best thing about Asam Prawn Edamame Rice recipe is that it requires very little time to prepare.

We select edamame beans because they are low in calories and provide us complete proteins. It means edamame have all nine of the essential amino acids that our bodies can’t manufacture. Edamame is an excellent protein source for vegetarian and vegan. If you have young children who do not quite like meat, you can consider introducing them edamame.

Did you know that edamame stands out among other soyfoods? For instance, soymilk and edamame are both lower in calories. However, soymilk has less protein and dietary fibre compared to edamame. Adding edamame beans to your daily diet is a great way to increase your dietary fibre intake. The dietary fibre makes edamame a nutritional gem that provides satiety and makes you feel full longer. Therefore, edamame is suitable for people with diabetes and people who need to shed some kilos. On the other hand, edamame is packed with an array of minerals (iron, magnesium etc.) and vitamins (vitamin K, folate etc.).

Edamame is fresh young, immature soybeans. Edamame beans are green and differ in colour from the regular mature soybeans. There are many ways to eat edamame beans. You can just boil them and add a pinch of salt for the flavour. After 5 minutes, drain the beans and cool them off under running water. The pods are too fibrous to eat, so remove edamame beans from the pods.The edamame beans are often eaten directly from the pods. Besides, the beans can also be added to soups, grain dishes or noodle dishes.

My favourite way to eat edamame is stir-fried in a non-stick pan with a little oil, ginger or garlic and sprinkle with a little sesame seeds. It makes edamame a very flavourful side dish. Boiled edamame is also one of the tasty, nutritious yet effortlessly snacks that I make often. However, munching edamame beans like popcorn or potato chips while watching TV may not be wise.

If you are still scratching your head to figure out what you are going to make for dinner tonight, go on and try our Asam Prawn Edamame Rice recipe.

Approximate Nutritional Analysis Per serving

  • Energy
    418 kcal
  • Protein
    23 g
  • Carbohydrates
    58 g
  • Total fat
    11 g
  • Saturated
    fat 1.9 g
  • Cholesterol
    120 mg
  • Dietary fibre
    3.6 g
  • Calcium
    70 mg
Serves: 4

Sweet Smelling Pumpkin Rice

Ingredients

  • Rice bran oil  2 Tbsp
  • Shallot  1 tsp
  • Garlic  1 tsp
  • Pumpkin  350g peeled, cut into cubes
  • Dried shiitake mushroom  12, soaked to soften, cut into cubes
  • White rice  1.5 cups washed, drained (1 cup=250ml)
  • Cashew nut  150g, roasted
  • Salt  to taste
  • Ground white pepper  to taste
  • Water or Pumpkin soup  3 cups (750ml)

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

Garnish

  • Red chili
  • Parsley

Method

01 In a nonstick pan, heat oil and stir-fry cashew nuts over medium heat until golden brown, remove from pan and set aside.

02 Heat the remaining oil and stir-fry shallot and garlic until fragrant. Add pumpkin and mushroom and continue to stir-fry for a minute. Add rice and stir-fry until grains are dry and separate. Season with salt and pepper.

03 Transfer all ingredients (except cashew nuts) to a rice cooker. Add pumpkin soup or water and cook.

04 Return the cashew nuts to the rice dish. Garnish with red chili and parsley and serve hot.

The Rice Story

One of my friends once cooked me pumpkin rice that she learned from her grandmother. Her grandmother’s signature dish used fresh pumpkin, dried Shiitake mushroom, fatty pork and dried shrimp as the main ingredients. Fatty pork is not a good idea for people who have to limit their fat intake, and dried shrimp has lots of sodium. I decided to give up these two ingredients when cooking the pumpkin rice.

How to enhance the flavour of the rice without fatty pork and dried shrimp? Here is my solution: using pumpkin soup. To simplify the cooking process, I only use four simple, fresh ingredients: Japanese pumpkin, pearl corn, red dates and Goji berries. All these ingredients are directly added to a pot filled with water and boiled and simmered on low heat for 2-2.5 hours. Instead of using plain water to cook the rice, I use this delicious soup.
Keeping flavourful vegetable stock on hand in the freezer is helpful. I spend significant amounts of time cooking a large pot of vegetable stock on most weekends, and it makes cooking on weekdays much easier, especially when different responsibilities are competing for my time.

Pumpkin flesh is loaded with beta-carotene, which is then converted to vitamin A in our bodies. The studies showed that a daily diet rich in foods containing beta-carotene might reduce the risk of diseases such as heart disease while protecting our eyes, skin as well as immune system.

Pumpkin seeds offer minerals such as iron, zinc, magnesium and protein, etc. Occasionally, I clean off the slimy string from the pumpkin seed, wash and drain the seeds, put them in the oven and toast them until crisp. I usually cut dried fig in half and add a small spoonful of pumpkin seeds and a piece of walnut in it. Then, we get to enjoy the nutritious afternoon snack which is rich in protein, dietary fibre, and minerals.

Approximate Nutritional Analysis Per serving

  • Energy
    605 kcal
  • Protein
    14 g
  • Carbohydrates
    88 g
  • Total fat
    24 g
  • Saturated fat
    4.3 g
  • Cholesterol
    0 mg
  • Dietary fibre
    3 g
  • Calcium
    34 mg
Serves: 4

Chestnut Mushroom Chicken Rice

“Click here to view a video of how this recipe is done in the kitchen!”

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)

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

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

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

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

“Click here to view a video of how this recipe is done in the kitchen!”

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)

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

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

RICE COOKING GUIDELINES

  • SongHe Fragrant Rice  1-1.2 cups of water
  • SongHe Fragrant Rice (New Crop)  0.9 -1.1 cups of water
  • SongHe 80% Fragrant with 20% Red Rice  1.2 - 1.3 cups of water
  • Noble Red Rice  1.5 cups of water
  • Noble Brown Rice  1.5 cups of water
  • Jasmine brown Rice  1.5 cups of water
  • Noble Rice Berry  1.5 cups of water
  • Note: if you are cooking 2 cups of rice at one go, you double the cups of water accordingly.

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
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