one dish I would like to modify to make it healthier.

The one dish which I would like to modify to make it healthier would be the seafood fried rice which I consumed on Wednesday ( day 2) at 10.30 AM. I think that dish is very unhealthy as it does not contain any vegetables and after eating the bowl of rice, oil can be seen in the bowl along the sides of the bowl. The seafood used is also not fresh and the dish in general is very peppery and salty.Thus I have chosen to modify this dish to make it healthier.

RECIPE FOR HEALTHINESS:

ingredients:

1/4 glass of BROWN rice

olive oil

1 garlic

shallots

Chinese leaves plus capsicums

fresh prawns

2 eggs( rich in vitamin E , reduced cholesterol )

parsley and spring onions

Steps:

1) cook brown rice and keep overnight

2) fry chopped garlic and shallots until fragrant and brown with olive oil

3) add cooked brown rice and add more olive oil if needed

4)add in finely chopped Chinese leaves and capsicums

5) when the brown rice has been fried thoroughly, add prawns

6) when the fresh prawns turn opaque and curled up, add beaten eggs and stir well. Once egg is cooked add parsley and spring onions for garnishing

This new recipe contains vegetables which increases the dietary fibre content in my meal. Brown rice is also used instead of white rice and thus there will be more nutrients.Furthermore, olive oil is used instead of the cheap oil they use in the canteen and lastly the seafood is fresh. Thus on the whole, the dish is healthier.