High Fiber Fried White and Red Rice with Chicken
(by courtesy of Department of Dietetics, Queen Mary Hospital)
Ingredients (2servings, 300kcal)
White rice 160g
Red rice 40g
Broccoli 50g
Chicken fillet 2strips
Onion (chopped) 1pc
Corn kernels 2tbsps
Carrot 1/2pc
Mushroom 20g
Marinade
Chicken powder 1/2tsp
Seasonings
Salt 1/3tsp
Oil 1tbsp
Pepper 1pinch
Water 2tbsps
Methods:
- Mix and rinse red rice and white rice then cook.
- Rinse the broccoli, carrot and mushroom and dice. Dice the chicken and marinate with chicken powder for 10 minutes.
- Saute onion and chicken, then stir-fry with vegetables. With water, stir in cooked rice, season with salt and pepper and mix in the corn kernels.
Nutrition Tips
Skinless chicken has comparable protein value as beef and pork but a lower fat content. Red rice is rich in complex carbohydrates and fiber. Therefore, red rice is a healthier choice and has better nutritional value than white rice.