The Sweet Corn & Chestnut Ris'oat'to is a perfectly healthy yet hearty dish for the autumn incorporating two of the best ingredients of this season! Just like any of our signature Ris'oat'tos at Urban Fitness HK, the creamy texture of the dish can be attained without any added oil or butter! Other nutritional benefits of using oats over rice include higher fiber content and lower GI. Prepare this recipe as the perfect side dish for this autumn!
.JPG)
gluten free, low fat, low GI, high fiber, vegan
Serves 3 - 4
150g whole rolled oats
400mL harvest corn soup
250mL water
100g peeled chestnuts (approximately 150g with shells)
1 small purple onion (approximately 150 - 200g)
few cloves of garlic
salt to taste (half a tsp recommended)
1. Bring a pot of water to boil and boil the chestnuts for 5 minutes (depending of the size and type of chestnut you get, the boiling time might have to be increased to up to 10 minutes, the idea is to have the chestnuts cooked to a soft texture that can be mashed)
Nutritional Breakdown:
Calories: 850kcal
Protein: 30g
Fat: 10g
Net Carbohydrates: 160g
*net carbs does not include fiber as fiber cannot be digested by human bodies and thus provides no calories for us
Fiber: 20g
.JPG)
gluten free, low fat, low GI, high fiber, vegan
Serves 3 - 4
150g whole rolled oats
400mL harvest corn soup
250mL water
100g peeled chestnuts (approximately 150g with shells)
1 small purple onion (approximately 150 - 200g)
few cloves of garlic
salt to taste (half a tsp recommended)
1. Bring a pot of water to boil and boil the chestnuts for 5 minutes (depending of the size and type of chestnut you get, the boiling time might have to be increased to up to 10 minutes, the idea is to have the chestnuts cooked to a soft texture that can be mashed)
2. chop the onion, mince the garlic, and peel the chestnuts as shown in the picture below
3. heat up a non-stick wok at high heat
4. toss in the garlic and half of the onion into the wok, stir occasionally to ensure even heating, and stir-fry until browned
5. pour in the water, then the soup, and toss in the peeled chestnuts, add salt to taste (make sure not to add too much salt as this is a primarily sweet dish and just a little bit of salt can enhance the sweetness from the corn soup as well as the chestnuts)
6. stir to mix the soup evenly, and start mashing the chestnuts in the soup with a spoon to your desired chunkiness, bring the soup back to boil and let it boil for two minutes while mashing the chestnuts, then toss in the oats
7. turn down to low heat, keep stirring occasionally to ensure even cooking and prevent sticking
8. when mixture is half absorbed by oats, toss in the other half of the onion, keep stirring occasionally
9. cook to your desired consistency and enjoy!
Tips:
*Reason why I add the onion in two batch is to add an extra texture to the dish, the function of the first half is to give taste to the soup, and the function of the second half is to add a crunch to the dish
*Remember to add the water before adding the soup or the heat of the wok may burn the soup
4. toss in the garlic and half of the onion into the wok, stir occasionally to ensure even heating, and stir-fry until browned
5. pour in the water, then the soup, and toss in the peeled chestnuts, add salt to taste (make sure not to add too much salt as this is a primarily sweet dish and just a little bit of salt can enhance the sweetness from the corn soup as well as the chestnuts)
6. stir to mix the soup evenly, and start mashing the chestnuts in the soup with a spoon to your desired chunkiness, bring the soup back to boil and let it boil for two minutes while mashing the chestnuts, then toss in the oats
7. turn down to low heat, keep stirring occasionally to ensure even cooking and prevent sticking
8. when mixture is half absorbed by oats, toss in the other half of the onion, keep stirring occasionally
9. cook to your desired consistency and enjoy!
Tips:
*Reason why I add the onion in two batch is to add an extra texture to the dish, the function of the first half is to give taste to the soup, and the function of the second half is to add a crunch to the dish
*Remember to add the water before adding the soup or the heat of the wok may burn the soup
*If boiling and peeling the chestnuts is too much work, packaged pre-cooked and peeled chestnuts can also be used to replace raw chestnuts in the recipe, they can normally be found in most supermarkets and convenient stores in Hong Kong
Nutritional Breakdown:
Calories: 850kcal
Protein: 30g
Fat: 10g
Net Carbohydrates: 160g
*net carbs does not include fiber as fiber cannot be digested by human bodies and thus provides no calories for us
Fiber: 20g
0 comments:
Post a Comment