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SINGAPORE - Nasi uduk, the Indonesian version of nasi lemak (fatty rice), is traditionally cooked in coconut milk.
But coconut milk is high in saturated fat, which, after being consumed, is converted into low-density lipoprotein (LDL) cholesterol or "bad" cholesterol.
This is distributed through the bloodstream to tissue to produce hormones. Excess LDL cholesterol builds up on artery walls, raising the risk of heart disease and stroke.
With the help of the Health Promotion Board, chefs I Gusti Nyoman Kaler and Noldy Herling Bawiling, from Kintamani Indonesian Restaurant in Furama Riverfront Singapore, have made a healthier version using low-fat evaporated milk instead of coconut milk.
They have also added nutrition to their dish by using brown rice - which contains more fibre, vitamins and minerals - instead of white rice.
Eating brown rice has also been shown to cut a person's chance of developing certain types of cancer and heart disease.
Nasi uduk can be served with chicken wings, ikan bilis (anchovies) or peanuts, the chefs said. In Bali, it is also served with mixed vegetables, they added.
Nasi uduk (Indonesian fatty rice) (Serves four)
INGREDIENTS
300g brown rice
4 stalks of lemongrass
1 cup of low-fat evaporated milk
2 cups of water
Salt and pepper, to taste
2 eggs
1 tsp canola oil
100g cucumber,sliced
60g tomato,sliced
15g sambal goreng paste
METHOD
1. Soak the brown rice for two to three hours.
2. Remove the bottom 2.5cm, bristly top and two or three outer layers of each lemongrass stalk. Bend the stalks slightly and knot them.
3. In a pot, mix the rice with the knotted lemongrass, low-fat evaporated milk, water and salt, to taste.
4. Bring the mixture to the boil over high heat while continuously stirring it to prevent the bottom from scorching.
5. Reduce the heat to the lowest setting, ensuring that the lemongrass is completely immersed in the rice and liquid. Cover the pot tightly with a lid and let it cook for 15 minutes.
6. Remove the pot from the heat and let the mixture cook in the residual heat for an additional 10 minutes.
7. In a bowl, lightly beat the eggs with salt and pepper to taste.
8. In a pan, heat the oil and add egg mixture to make an omelette.
9. Once the rice is cooked, remove and discard the lemongrass. Fluff the rice with a fork or spoon and let it cool slightly before serving with the omelette, cucumber, tomato and sambal goreng paste.
NUTRITIONAL INFORMATION (Per serving)
Energy: 404 kilocalories
Protein: 13.7g
Total fat: 6.5g
Saturated fat: 2g
Cholesterol: 106mg
Carbohydrate: 72.6g
Dietary fibre: 2g
Sodium: 535mg
TIPS
Use more water when cooking whole grains as they absorb more water than refined grains.
Add more fruit and vegetables to dishes. They contain fibre, vitamins and beneficial plant substances called phytochemicals, which reduce the risk of some types of cancer.
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