Below is somewhat my normal daily meal now, albeit that I will change the vegetables and meat/seafood for some variety. Recently I have been eating brown rice and discarded my white rice…. I still remembered when I have gestational diabetes, I have to (I mean, forced to) see a dietitian. This turns out to be a blessing in disguise for me. I learnt some useful tips for cooking healthy food for diabetics or prediabetics. What was ingrained in me was, brown rice max 1 bowl (I bowl does not mean to the tip of the bowl, but about 1 cm below the tip of the bowl), total oil max 2 tablespoon, soya sauce max 2 tablespoon, no sugar or sweet sauce to cook the vegetables or meat, per meal serving. For vegetables – there is no limit on how much you can eat. For meat or fish, about the size of your palm. After a meal, followed by fruits (there are also some restrictions on the quality and type of fruits, like banana is a strict no-no).
The recipe below is serving for 2 person. I usually cook small portions to reduce food wastage. My teenage daughter has been swooned to brown rice ever since she saw me eating it. She has been a very picky eater since young and really hard to please when it comes to food. If she does not like what I cooked, she will stop eating after one bite and refused to budge. I tried out the below recipe on her, I was pleasantly surprised when she says “Mummy, l like this rice. Can you cook for me again another day?” This comment is a bonus to me. Here are the steps to go about it….
For the brown rice, washed and rinsed twice before cooking. The water level should be about 1 cm above the rice level. Cooked until the water has dried up.
For Tuna, I chose Farmland’s Tuna Flakes in Soya Oil. Drain off the oil.
When I fry the vegetables in the frying pan, I use 1 tablespoon of oil for all vegetables. Once cooked, scooped out to cool down.
Next, I fry the brown rice with egg yoke. Once the egg yoke is cooked, I dig a hole in the middle of the brown rice, sprinkled with dash of cooking oil, then add in egg white. Then fold the brown rice into the egg white. Let the egg white cooked till crisp before stir frying again. Lastly, add in the cooked vegetables and Tuna to the fried rice. Mixed well. Add seasonings for taste.
Bon Appetite!
Tuna Fried Brown Rice Recipe (for 2 pax)
Ingredients
95 grams brown rice
One handful of bean sprouts (rinsed clean)
1/2 cup fresh corn (approx.)
1 cup fresh mushroom (approx.)
1 can Tuna flakes in Soya Oil
1 egg
1 tsp Soya sauce
1/2 tsp Sesame oil
1 tbsp of Cooking Oil
Pinch of salt
Dash of coarse black pepper (optional)
Method
- Rinse and wash brown rice twice. Put into rice cooker or any clay pot to cook, water level should be 1 cm above rice level.
- Once the brown rice is cooked (the water has dried off), off the electricity/fire and let it cool down a bit.
- On a frying pan over medium heat, add in bean sprouts, fresh mushroom and corn. Sprinkled the cooking oil sparingly over the vegetables. Fry the vegetables.
- Once the vegetables are cooked, sprinkled with pinch of salt and coarse black pepper over the vegetables. Scooped up and allow to cool down.
- With a little cooking oil in the frying pan, add in the brown rice. Add in the egg yoke and fry with the brown rice.
- Using a spoon, dig a hole in the middle of the brown rice, add in a dash of cooking oil to this hole, then add in egg white. Fold in the brown rice to the egg white and let it cooked for a while (do not stir or fry). Once the egg white is cooked with a bit of crisp, stir fry the brown rice and add in the rest of the vegetables. Stir fry to combine all the ingredients.
- Add in the Tuna (drained off the oil) to the fried rice and stir fry.
- Add in soya sauce and sesame oil to the fried rice for taste. You can adjust the saltiness to your liking. You can add in a dash of coarse black pepper for taste.