Having healthy meals does not mean cutting out all the joy of eating. This flavourful recipe is beneficial for those with diabetes as it uses brown rice which slows the spike in blood glucose level. It is taken from the seniors' nutrition toolkit launched in May by the Health Promotion Board, which includes a nutrition guide and recipe book.
Prep time: 10min
Cook time: 20min
- ½ cup (100g) uncooked white rice
- ½ cup (100g) uncooked brown rice
- ½ tbsp oil
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 2 cloves garlic
- 1 tsp peppercorn
- 1 pandan leaf
- ¼ cup low-fat evaporated milk
- Salt to taste
- 2 cups (500ml) water
- 200g canned tuna flakes in water
- 1 tomato, diced
- 50g green peas
- 1 tbsp raisins (optional)
- 1 tbsp almond flakes (optional)
- 3 lime leaves, finely chopped
- 2 tbsp lemongrass, chopped
1.Wash the rice and drain.
2.Heat the oil in a non-stick wok.
3.Stir-fry rice, turmeric, coriander, garlic, lemongrass and lime leaves.
4.Transfer to a rice cooker. Add the peppercorns, pandan leaf, salt, low-fat evaporated milk and water. Then bring to a boil.
5.Stir to mix. Cover the rice cooker and let it simmer until cooked.
6.Fold in the tuna, diced tomatoes and green peas while the rice is hot.
7.Garnish with raisins, almond flakes, lime leaves and lemongrass. Serve hot.
HEALTHIER EATING TIPS
Reducing the amount of salt consumed can help manage high blood pressure. Use herbs, spices and nuts to give exciting flavours and texture to your food.
Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.
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