Thursday, 21 November 2019

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Chinese Brown Rice & Quinoa Minced Pork Porridge


Serves 4

Ingredients:

1. 1 cup brown rice
2. 1 cup quinoa
3. 2 litres water
4. 250 g minced pork marinaded with 2 TBS soy sauce and 2 TBS sesame oil
5. A handful of lettuce sliced thin
6. 1 stalk spring onions chopped for garnish
7. Salt & pepper to taste
8. Garlic oil (optional)
9. 1 egg (optional)

Directions:

1. In a pot, rinse brown rice and quinoa, add 2 litres of water and bring to boil.

2. Simmer under low heat (no. 2.5 on my stove) for one hour.

3. Add minced pork, stir and mix well and simmer for another hour or until it is cooked and reaches the consistency that you desire. If you wish it to be softer, cook longer.

4. Add salt and pepper to taste.

5. Crack an egg into a serving bowl (optional).

6. Add porridge and garnish with spring onion, lettuce, garlic oil and serve.

Nutritional Value:

Brown rice as an excellent source of manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3).

Quinoa is a highly nutritious food. Quinoa has been rated by the WHO as possessing protein of a quality similar to milk. It has been classified as a supercrop by the United Nations on account of its nutritional value and high protein content. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. Quinoa is higher in lysine than wheat. Quinoa grain has a lower sodium content and is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

Quinoa also contains vitamins B6, Niacin and Thiamin. Quinoa is lower in carbohydrates than most other grains, but an excellent source of complex carbohydrates and cooks in about half the time of regular rice. Quinoa is low in fat.

Additional Information:

This porridge tastes great, and at the same time is healthier and more nutritious version, but is equally delicious as traditional Chinese minced pork porridge.

Our Little FECS having a bowl of warm brown rice & quinoa porridge after returning home from his Scouts camp.


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