Healthy One Dish Meal

I chose this dish as my healthy one dish meal because it uses very healthy ingredients that contains balanced nutrients, and it is cooked by healthy methods.

It is: Brown Rice with Chicken Essence, Grilled Drumsticks and Mixed Vegetables.

In this dish, all levels of the food pyramid is met: rice and alternatives, fruits and vegetables, meat and alternatives and fats, sugars and salts. They are also in the correct proportion: there is highest amount of rice, followed by vegetables and fruits, then meat. As the whole dish is cooked in a very healthy manner, with minimum salt, oil and sugar added (for example, for the flavouring of rice, chicken essence is used instead of chicken oil or salt, which are less healthy), the amount of fats, sugars and salts is the lowest.

The ingredients and methods of cooking used are also very healthy. One such healthy ingredient is brown rice. As brown rice is a wholegrain, it contains extra nutritional value in fibres, which help in digestion, and vitamins. The brown rice is boiled and simmered, thus retaining all its nutritional values.

Another healthy ingredient is the vegetables. The mixed vegetables consist of cabbages, carrots, onions, celery, mushrooms and so on. The variety of vegetables ensure that a wide range of necessary vitamins and other nutrients are sufficiently provided by the dish. Stir-frying the vegetables enhances its flavour whil retaining its nutrients.

Another healthy ingredient is the chicken drumsticks. Although chicken skin is not removed, the chicken is still healthier and less fatty than if it were deep fried or roasted. As such, grilled chicken presents the best compromise between health and good taste. Also, the ingredients used in the marinating of chicken, for example plum sauce, are high in nutritional values too.

Below is a picture of this dish :D