Aromatic Chicken Fried Rice with Delight in a Leaf

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Preparation time: 40 minutes

 

Cooking time: 1 hour

 

Serves: 1

 

Ingredients

 

Aromatic Chicken

 

• Skinless chicken breast, 90g
• Red dates, deseeded, 2
• Goji berries, 8
• Shiitake mushrooms, halved, 2
• Ginger, 2 slices

 

Fried Brown Rice

 

• Brown rice, cooked, 100g
• Carrot, stripes, 30g
• Japanese cucumber, julienned, 30g
• Shiitake mushroom, 1
• Beansprouts, 15g
• Olive oil, 5g (1 tsp)
• Cayenne pepper, 2.5g (½ tsp)
• Garlic powder, 2.5g (½ tsp)

 

Delight in a Leaf

 

• Purple cabbage, julienned, 25g
• Carrot, julienned, 25g
• Green capsicum, julienned, 25g
• Yellow capsicum, julienned, 25g
• Red capsicum, julienned, 25g
• King oyster mushroom, julienned, 2 small
• Mixed herbs, 5g (1 tsp)
• Black pepper, 5g (1 tsp)
• Cayenne pepper, 5g (1 tsp)
• Lettuce, 4 big pcs

 

Delight Dip (Optional)

 

• Cilantro, 17g (1 Stalk)
• Greek Yoghurt, 60g
• Garlic, 6 cloves
• Lime juice, 30g
• Cayenne pepper, 2.5g (½ tsp)
• Dried basil, 2.5g (½ tsp)
• Apple, 1

 

Method

 

Aromatic Chicken

 

• Steam chicken breast with other ingredients for 25 minutes or until cooked.

 

Fried Brown Rice

 

• Microwave shiitake mushroom and beansprouts for 5 minutes.
• Cook the brown rice according to the instructions on its packaging. Portion out 100g of the cooked brown rice.
• Heat up olive oil on a non-stick pan.
• Mix cooked brown rice, shiitake mushroom and beansprouts in the pan and stir fry them.
• Add in seasonings and mix well.

 

Delight in a Leaf

 

• Preheat the air fryer to 170°C.
• Season the king oyster mushroom with mixed herbs, black pepper and cayenne pepper.
• Place mushrooms in the air fryer for 10 minutes at 170°C. Flip and air fry for another 5 minutes.
• Microwave the lettuce pieces for 4 minutes.
• Place cling wrap on a clean flat surface.
• Lay two lettuce pieces on the cling wrap and arrange the ingredients onto the lettuce pieces. Roll up the lettuce pieces. Wrap the lettuce roll with the cling wrap.

 

Delight Dip (optional)

 

• Blend all ingredients together.

 

Plating

 

• Serve with an apple to form your Heart Smart Eating Portion.
• Serve the delight dip on the side.

 

Source: Singapore Heart Foundation. Reproduced with permission.

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