2020-09-10

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:

  1. Mix and rinse red rice and white rice then cook.
  2. Rinse the broccoli, carrot and mushroom and dice. Dice the chicken and marinate with chicken powder for 10 minutes.
  3. 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.