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.
- 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.
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.