I love cooking different types of porridge by experimenting with various ingredients. Broccoli and cauliflower are great vegetable choices as they don’t turn mushy easily. Just add some chicken breast or minced chicken, this would be a low-fat, low cholesterol, nutritious porridge meal fit for the whole family.
Healthy Brown Rice Porridge with Broccoli & Cauliflower Recipe
Ingredients (serves 4)
1/2 head broccoli, cut into small florets
1/2 head cauliflower, cut into small florets
1 carrot, julienned
1 1/2 cup brown rice, rinsed
300g skinless chicken breast meat
2 litres fresh chicken stock (or store bought)
pinch of salt
1. Add rice, chicken breast and chicken stock in a pot. Bring to a boil, reduce heat and simmer for about 20 minutes till rice is soft.
2. Remove chicken breast from pot and cut into strips. Return chicken meat to the pot.
3. Add broccoli, cauliflower and carrots. Simmer for another 5-8 minutes till the floret stems are slightly soft.
3. Season with a little salt if required.
And here’s a bowl of nutritious brown rice porridge!
The key is to only add vegetables at the end so they don’t get overcooked and lose all their nutrients. Using fresh chicken stock is a better choice than store-bought ones that usually contains high level of sodium, preservatives or even MSG. Alternatively, you can also dissolve 2 teaspoons of No-MSG chicken seasoning powder in 2 litres of water. Whatever works best for you.