Healthy Barley Brown Rice

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Recipe is contributed by Ms Ang Yi Pin, former Nutrition Intern at the Singapore Heart Foundation

 

Serves: 1

 

Time: 1 hour 25 minutes

 

Ingredients

 

• Egg, 1
• Chickpeas, 90g
• Pearl barley, 50g
• Water, 100g
• Brown rice, cooked, 50g
• Spinach, 150g
• Cherry tomatoes, 100g
• Avocado, ¼
• Orange, 1

 

Dairy-Free Cream Sauce (Optional)

 

• Silken tofu, 75g
• Garlic, 2.5g (½ tsp)
• Dried parlsey, 2.5g (½ tsp)
• Dried basil, 2.5g (½ tsp)
• Paprika powder, 1g (⅛ tsp)

 

Method

 

• Cook the sunny side up egg.
• Place the chickpeas in a microwave-safe bowl. Cover with lid and microwave for 3 minutes.
• Rinse the pearl barley.
• Put pearl barley and water in a microwave-safe bowl. Cover with lid and microwave for 20 minutes on medium heat, or till water is absorbed.
• Fluff the cooked pearl barley with a fork.
• Portion out 50g of cooked pearl barley.
• Cook the brown rice according to the instructions on its packaging.
• Portion out 50g of cooked brown rice.
• Mix the pearl barley with the cooked brown rice.
• To make the dairy-free cream sauce, blend all the ingredients together.
• Serve barley brown rice and chickpeas with raw tofu, spinach, cherry tomatoes avocado and orange to form your Heart Smart Eating Portion.
• Serve the dairy-free cream sauce on the side.

 

Source: Singapore Heart Foundation. Reproduced with permission.

 

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