When brown is better
WHITE rice is rice that has had its hull, bran and germ removed. Since the bran contains small amounts of oil that can turn rancid, rice is polished to prolong its shelf life. This process, however, strips the rice of essential nutrients.
On the other hand, brown rice is considered as wholegrain because its bran and germ remains intact and therefore, has a higher nutritive value.
Both white and brown rice contain similar amounts of energy, carbohydrates and protein. Despite that, brown rice is found to contain a higher amount of vitamins and minerals.
The bran of brown rice not only increases the fibre content but also contains a variety of colour pigments that may be beneficial for health.
Studies have shown that diets rich in wholegrain fibre are associated with health benefits ranging from lower levels of heart diseases to a lower risk of gallstones.*
It is also suitable for people on a diet as the fibre helps them to feel fuller, encouraging them to eat less. Brown rice is also a good choice for people suffering from diabetes as it helps keep blood sugar stabilised by releasing its natural sugars slowly and in a sustained manner.
Nutritious Milky Pumpkin Rice Ingredients
A:
2 tbsp butter
1 onion, chopped
150g ham, cut into small pieces 250ml water
400ml full cream milk
B:
500g wholegrain rice, rinsed and soaked for 30 minutes and drained
350g pumpkin, cut into small cubes
150g carrot, cut into small cubes
Seasoning:
½ tsp salt
¼ tsp pepper
1 stalk spring onion, diced
Method:
1. Melt butter in a frying pan, stir-fry onion and ham until fragrant. Transfer the mixture into a rice cooker and add water and milk.
2. Add in ingredients B and seasoning. Mix well and cook until rice is done. Sprinkle with spring onion and serve hot.
(Serves: 5-6)
Home-Style Eight Treasures Rice with Salty Chicken Salty Chicken:
2 chicken whole legs, deboned Marinade: 2 tbsp minced garlic 1 tbsp salt
1 tbsp Shaoxing wine
Ingredients for eight treasures rice:
2 tbsp oil
2 tbsp chopped garlic
2 tbsp chopped shallot
500g wholegrain rice, rinsed and drained
50g shredded dried cuttlefish, rinsed and soaked
25g salty preserved radish 25g sweet preserved radish 50g lotus seeds, soaked until soft 50g carrot, peeled and diced 50g yam, peeled and diced 50g peanuts, toasted
5 black mushrooms, soaked and diced
Seasoning:
750ml water
½ tsp salt
1 tbsp Shaoxing wine
1 tsp sugar
½ tsp chicken stock granules
To serve:
Some chopped spring onion and fried shallot oil
Method:
1. Salty Chicken: Mix chicken with marinade and refrigerate it for two days.
2. Eight treasures rice: Heat up 2 tbsp oil, saute garlic and shallot until aromatic. Add in the remaining ingredients and stir-fry until well mixed. Transfer the mixture into a steaming tray, add in seasoning and stir well.
3. Place salty chicken on top of the rice mixture.
4. Steam the rice mixture and salty chicken over high heat for 30-40 minutes until they are cooked.
5. Remove the chicken and cut into pieces. Fluff up the rice.
6. Divide eight treasures rice into bowls, top with chopped spring onion and fried shallot oil. Serve hot.
(Serves: 5-6)
*Source: Malaysia Reader’s Digest, July 2016)
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