Some of us do not have the gift to cook good meals. Most online health tips provide healthy recipes which are geared to those who want to cook. If you are a busy professional, student or just too lazy to cook, there are several healthy choices. Healthy choices include choosing food with less preservatives, more whole grains (minimize or avoid refined grains), and food with minimum or no artificial sugar. So instead of cooking instant noodles or microwaving unhealthy processed meal in a box, today I open an Ayam Brand fried mackerel in black beans to make a porridge.
Although canned food is inexpensive an easy to cook, you will have to be careful about the sodium content and preservatives. Choose a brand that has relatively low sodium content and preservatives.
Fried mackerel in Black Beans 150g
- Savory Cantonese recipe
- Ideal for porridge
Seasonal Black Beans
Ayam Brand™ selects the Cantonese fermentation style, the quality and the season of harvesting, so the taste and the juiciness of the black beans are at their optimum.
1 bowl of rice
7 bowls of water
1 chicken stock cube (optional)
5 cloves garlic
3 sprigs of Spring onion
chilli to taste
salt to taste
AYAM Light Soya Sauce to taste
white pepper powder
AYAM Sesame Oil
1 can Ayam Brand Fried Mackerel in Black Beans 150g
Soak the rice 15 minutes before cooking.
Place the water, the rice and the chicken cube into a saucepan.
Once boiling, reduce the heat to let it simmer and stir occasionally until the rice grains are cooked (puffed up
or broken). Switch off the heat and close the lid to allow the rice to rest and stand for 15 minutes.
Then reheat it up slowly while stirring to give it smoothness. Add in a bit of water if it is too thick!
For the final touch, season with a bit of light soya sauce and sesame oil.
Present the porridge topped with mackerel, spring onions, shallots and garlic.
Garnish with freshly cut red peppers strips or even cucumber to add in freshness and colors to this tasty rice.
Recipe by Ayam Brand
Like sardines, mackerel is a very good provider of omega 3, calcium and selenium.
Mackerel is also a very rich source of vitamin B12 which plays a key role in the normal functioning of the brain and nervous system, and in the formation of blood
Cold oceans health benefits
This recipe provides you with an ideal mix of both Omega 3 and Calcium derived from the fish and also Fibres in the beans. As mackerel is not a farmed fish, you have no risk of Malachite Green.