紫椰菜番薯燴十穀飯 Stewed Mixed Ten Grains with Red Cabbage and Sweet Potatoes

紫椰菜番薯燴十穀飯 Stewed Mixed Ten Grains with Red Cabbage and Sweet Potatoes
06/04/2018 Green Common

紫椰菜番薯燴十穀飯

Stewed Mixed Ten Grains with Red Cabbage and Sweet Potatoes

 

GIY親子大使陳倩揚

Skye Chan, GIY Mommies Ambassador

食譜特色

  • 食譜改編自早前紅爆網絡的番茄飯,以十穀米代替白米,大大提升營養價值。

材料:

  • 紫椰菜  ¼個
  • 番薯  ½個
  • 粟米粒  ½碗
  • 洋蔥  ½個
  • 十穀米  2量米杯
  • 番茄  1個

調味料:

  • 鹽麴  ½茶匙
  • 味噌  1湯匙
  • 味醂  1茶匙
  • 麻油  1茶匙
  • 胡椒粉 少許

烹調步驟:

  1. 十穀米洗淨浸泡1小時。
  2. 等待期間,將紫椰菜、番薯和洋蔥洗淨切粒。
  3. 所有調味料加入水拌勻,然後加入米和粟米粒(米和水比例為1:1)。
  4. 米與材料拌勻後中間放一個番茄,放飯煲或蒸爐煮熟。

烹調小貼士

  • 十穀米比較硬身,如時間許可把米浸過夜,又或以五穀米取代。

Recipe Highlights

  • This recipe is based on the tomato rice that once went viral on the Internet. Instead of white rice, mixed 10 grains are recommended to make it more it more nutritious than the original recipe.

Ingredients:

  • Red cabbage  ¼ piece
  • Sweet potato  ½ piece
  • Corn kernel  ½ bowl
  • Onion  ½ piece
  • Mixed 10 grains  2 rice cups
  • Tomato  1 piece

Seasonings:

  • Shio Koji  ½ tsp
  • Miso  1 tbsp
  • Mirin  1 tsp
  • Sesame oil  1 tsp
  • Ground pepper pinch

Cooking Steps:

    1. Soak mixed 10 grains in water for an hour after rinsing clean.
    2. Dice the red cabbage, sweet potato and onion.
    3. Mix all the seasoning ingredients in water and add the mixture and corn kernel into the grains. (Ratio of grains to water is 1:1).
    4. Mix rice with all the ingredients and put the tomato in the centre. Cook in either rice cooker or food steamer.

Cooking Tips

  • Mixed 10 grains are quite hard. If time allows, soak them overnight or replace with mixed 5 grains.

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