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Three-colored Boiled Rice

Nutritional Value

This meal contains three colors from tomato (red), shrimp and tofu (white) and wakame (green). Tomato can stimulate appetite, is rich in Vitamin C, and lycopene potentially has an anticancer effect. Overall, this dish is high in antioxidants, mineral and dietary fiber to maintain a healthy weight from wakame and tomato. It is also high in protein, vitamin and minerals from shrimp paste and tofu for recovery and boosting the immune system.

Ingredients

Serving size: 750 g per person

  • 1 (~120g) tomato
  • 75g minced shrimp (buy from market)
  • 1/2 cube (~90g) of firm Tofu
  • 5g of wakame
  • 1 bowl of cooked white rice
  • Half box (75ml) of chicken broth

Seasoning

  • Appropriate amount of ginger and scallion
  • Little amount of coriander, pepper and oil

Directions

1. Prepare a bowl of rice.

2. Cut tofu into cubes and tomato into small pieces. Wash and soak the wakame.

3. Add some ginger and boil the tofu and minced shrimp for 3 minutes.

4. Add the chicken broth and 200ml of water with tomato and ginger.

5. After it boils, mix the prepared wakame, tofu, minced shrimp and rice. Cook for 3 minutes.

6. Season with oil and pepper and decorate with scallion and coriander (optional).

7. Enjoy the meal!

 

Nutrient Analysis (per serving)

Energy 466 kcal
Protein 24.6 g
Carbohydrate 67.3 g
Total Fat 9.1 g
Sodium 680 mg
Potassium 494.5 mg
Calcium 313.7 mg
Magnesium 108.1 mg
Zinc 2.6 mg
Vitamin C 32.7 mg

 

Recipe prepared by Ms. Guo Sheung Yu, Susan (Year 2 student in Food and Nutritional Science, HKU)

Reviewed by Dr. Daphne Wu (Food and Nutritional Science, HKU)