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.