Rice Proportion

health-vegetable-chow-fan-recipe

Rice extension is an original food preparation concept created by Nadine Tengco. It is a solution to the over-consumption of rice and the under-consumption of vegetables. According to Nadine, a typical Filipino ‘divided plate’ contains ½ rice, ¼ vegetables, and ¼ proteins. The proper portions should be: ½ vegetables, ¼ rice, and ¼ proteins. Women should consume no more than 1/3 cup rice during meals. However, Filipinos are accustomed to eating at least 1 cup of rice every meal and 1/3 cup of rice is “visually small” for the average Filipino. A stir-fry mix of 1/3 rice with 2/3 of vegetables (chow-fan or fried rice) will give 1 cup. This is a visual trick that will not make people feel deprived that they are eating only 1/3 cup of rice.


Rice Extension Recipes

Vegetable Chow Fan Recipe

This recipe makes 3 servings (1 cup = 1 serving). By making this recipe, you’ll save 85 calories per cup – 1 cup Vegetable chow fan is 120 calories while 1 cup of rice is 205 calories.

Ingredients:

  • ½ tbsp Canola oil
  • ¾ cup Chinese cabbage, chopped
  • ¼ cup red bell pepper chopped
  • ¼ cup chopped green bell pepper
  • ¼ cup chopped onion
  • 1/8 cup  chopped carrot
  • ¼ cup sitao chopped fine ½ cup chopped sayote
  • ¼ cup malunggay leaves
  • 2 tsp  garlic
  • ½ tsp  sesame oil
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • 1 cup  cooked rice with Turmeric. To cook this rice soak, wash, and rinse rice before cooking.  You can use brown rice or basmati rice. Add 1/8 turmeric to 1 cup uncooked  rice. Add 1 ½ cups of water per 1 cup of uncooked rice.

Procedure:

Sauté garlic and onions in canola oil over medium-high heat.

Add sayote, sitao, cabbage and carrots and sauté for 3 minutes.

Add bell peppers and malunggay and sauté until tender.

Add rice, garlic and onion powder and mix well.

Add sesame oil and sauté for another 1 minute.
Nadine Tengco bioWritten by: Nadine Tengco. She is a US Certified fitness nutritionist-chef and weight loss consultant. Follow her on Twitter @nadinetengco

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