Adding extra fibre to your rice dish is easy - just go wild

By simply substituting three quarters of your plate of white rice with the wild variety, you can increase your intake of dietary fibre by four times, as this recipe by Shing Hin Catering Group shows.

The mixture of wild and white rice provides four grams of dietary fibre, or 16 per cent of the daily requirement for adults.

Previously limited to Western cuisine, whole grains such as wild rice and quinoa have become a common ingredient in the city.

As Hongkongers become more health conscious, dishes such as brown rice with pumpkin and steamed oat groats are starting to appear on some restaurant menus.

Compared with refined grains such as white rice and pasta, whole grains are not only higher in dietary fibre, but also richer in vitamins (such as vitamin B1, B3 and folate) and minerals (iron, potassium and magnesium).

This dish contains about 534 calories, 11 grams of fat, 86 grams of carb, and 25 grams of protein per serving.