- Traditional dish from Guangdong is great for staying warm, but can be high in fat and sodium, one local nutritionist cautioned
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The cold weather might have you craving a bowl of claypot rice; check out our recipe for a healthier version! Photo: ShutterstockRice is a staple for many Hongkongers, and clay pot rice is the perfect comfort food for winter. There is a sense of satisfaction in placing one’s hands slightly above the piping hot clay pot before opening the lid and taking a whiff of the smoky aroma of scorched rice before finally tucking into a savoury meal.
As its name suggests, this dish is basically rice with one or more toppings cooked in a traditional clay pot over a charcoal flame and served with soy seasoning. The pot is porous so that the rice will absorb the smoky smell of charcoal. This unique cooking method gives the soft, fluffy rice a lovely, crispy base.
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Clay pot rice originated in the Guangdong province of China. It is believed that farmers brought rice and meat to the farm with them to cook because they did not have enough time during the day to go home for a meal. Today, these humble ingredients are still used in clay pot rice, albeit with a modern twist, said Kathy Ng Yiu-fan, a senior nutritionist at Kat-Spirit Nutrition Centre in Hong Kong.
“There are many variations of this dish, and some shops in Hong Kong even have cheese sausage or mala-flavoured clay pot rice these days. Still, some of the more common ingredients are chicken, cured meat, pork ribs, eels, dried shiitake mushrooms, and, of course, rice,” Ng said.
Of these options, Hongkongers’ favourite is probably cured meat clay pot rice, which is usually prepared with sausage, intestines, and cured meat. According to Ng, one serving contains 1,315 calories, 76 grams of protein, 48 grams of fat, 135 grams of carbohydrates, and 3 grams of sodium.
While it might be tempting to dig into a sizzling hot clay pot rice every evening, especially when the temperatures dip, the nutritionist advises against doing so too often, as the dish is high in fat and sodium.
Ng explained that cured meat is preserved through methods that usually involve adding a lot of salt to draw out moisture from the meat. This makes the meat less hospitable to bacteria and extends its shelf life.
“Salt contributes to the characteristic savoury flavour of cured meats, but too much sodium can lead to heart disease, high blood pressure and even stroke,” she cautioned.
“Moreover, clay pot rice is usually served with side dishes such as deep-fried squid with salt and pepper and stir-fried clams with black bean sauce, which are equally high in fat and sodium content,” she said.
She recommended a healthier alternative that is equally popular with locals – roast meat with rice.
“Steamed rice served with barbecue pork, soy sauce chicken or roasted duck tends to be lower in fat and sodium content than cured meat. You can add that to your meal rotation, but remember to consume food from all the food groups for a balanced diet. Otherwise, here is a recipe for a wholesome rice cooker ‘clay pot’ rice that will satisfy your cravings on a cold winter night.”
Easy rice cooker “clay pot” rice
Ingredients (makes four servings)
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2 cups of white rice
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2 cups of water
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400 grams of boneless chicken thighs, skin removed
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6 pieces of dried shiitake mushrooms
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1 tablespoon of dark soy sauce
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2 tablespoons of oyster sauce
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4 tablespoons of light soy sauce
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one small piece of ginger
Directions
1. Rinse and pat dry chicken thighs. Chop chicken into bite-sized 5cm by 5cm pieces and place in a large bowl. Pour dark soy sauce, light soy sauce and oyster sauce into the bowl of chicken. Grate ginger into it. Mix well. Set aside.
2. Soak mushrooms in hot water until softened. Then cut them into thin slices.
3. Rinse rice. Add rice and water into the rice cooker and set it to cook.
4. After about 25 minutes, carefully open the rice cooker’s lid. Add marinated chicken and sliced mushrooms to the rice cooker. Continue cooking for at least another 30 minutes.
5. Gently stir and mix the chicken, mushrooms and rice until the rice turns brown from the soy marinade. Serve warm.
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