Healthy one dish meal

Mixed vegetable rice

Ingredients:

Brown rice

Broccoli

Pumpkin

Mushroom

Garlic

Shallots

1. Cook brown rice in a rice cooker

2. Stir-fry garlic and shallots together using 1 teaspoon of sunflower seed oil

3. Add 1 teaspoon of spicy XO sauce

4. Add 1/2 teaspoon of oyster sauce

5. Stir-fry broccoli, pumpkin and mushroom together

6. Serve warm

- For brown rice, only the outermost layer (husk) is removed and hence, several vitamins and dietary minerals are preserved, such as magnesium and iron.

- Broccoli, pumpkin and mushroom contain vitamins, such as Vitamin C, Vitamin B and pro-Vitamin A

- Pumpkin contains antioxidant carotenoids (protect cells against free radicals)

- Garlic contains antioxidants and natural antibiotics

According to my Food Intake Assessment, the sodium and fat levels in my food are high and hence, this dish is an ideal choice as it is mostly salt- and fat-free. I have also not been getting enough calcium in my diet so I increased the amount of vegetables in this dish as leafy vegetables are a good source of calcium.

Analysis of certain food

1. SOYABEAN DRINK, with SUGAR Alternate Name : Nil Description : Soybean drink with sugar added (from hawker centre) Edible Portion : 100% Per Serving : 250 g 2. Chicken rice (Click on food name to view picture) Alternate Name : N/A Description : Chicken, roasted, with skin, served with rice and chilli sauce Edible Portion : 88% Per Serving : 382 g 3. VEGETARIAN, BEEHOON, fried Alternate Name : Nil Description : Fried rice vermicelli with soya sauce Edible Portion : 100% Per Serving : 299 g

The analysis (per serving) follows:

Energy (kcal) Protein (g) Total fat (g) Saturated fat (g) Dietary fibre (g) Carbohydrate (g) Cholesterol (mg) Sodium (mg) Sugar (g) Calcium (mg) Iron (mg) Water (g) Trans fatty acids (g) SOYABEAN DRINK, with SUGAR Chicken rice VEGETARIAN, BEEHOON, fried 138 607 404 7 25 8 4 23 9 0.7 8.7 3.7 1.5 2.0 3.6 19 75 72 0 47 0 35 1,287 1,118 19 N.A 15 25 30 15 1.00 1.01 1.20 220 208 206 N.A 0.10 N.A I've analysed a few of the main dishes I ate. From this, I have learnt that chicken rice is high in energy, protein, sodium, carbohydrates and cholesterol. I have learnt that soya bean drinks do not have as much calcium as many assume they have. According to this, soya bean drinks and vegetarian fried bee hoon do not have trans-fatty acids and hence, can be considered somewhat healthy.