Seafood Baked Rice

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Preparation time: 45 minutes

Serves: 4

Ingredients:

• Cooking oil, 1 tbsp
• Garlic, 4 cloves
• Onion, ½
• Mushrooms, 40g
• Frozen unsalted corn, 120g
• Brown rice, 1 cup
• Water and Low fat milk mixture (50/50), 1.5 cup
• Salmon, 100g
• Prawn, 8
• Sliced Cheese (reduced fat), 2
• Black pepper, To taste
• Italian Mixed Herbs, To taste
   

Method:

• Warm up the rice cooker
• Fry the minced garlic, onion and mushroom till fragrant
• Add soaked brown rice, frozen unsalted corn and water & low fat milk mixture into the rice pot
• When rice is about 90% cooked, add the salmon and prawns and leave them to cook fully
• Add cheese, and flavour with black pepper and mixed herbs
   

Nutrients per serving (Estimated):

Energy: 371 kcal

Carbohydrate: 48 g

Dietary fibre: 2.8 g

Protein: 19 g

Total Fat (Saturated fat): 13 g (3.7g)

Sodium: 166 mg

Cholesterol: 38 mg

 

Source: Singapore Heart Foundation. Reproduced with permission.

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