Healthy One Dish Meal

Suggest a one-dish meal that is healthy

-You may modify a dish that you have taken over the three days and make it healthier eg. a bowl of laksa cooked using coconut milk is substituted with low fat milk; or adding more vegetables to increase the dietary fibre content of your meal;

-You may choose a dish that is healthy because it uses healthy method/s of cooking, is balanced and uses healthy ingredients;

-Attach a photo of this dish in the blog

A healthy one dish meal means a balanced meal that consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals in one dish. It gets everything together without requiring you to prepare seperate dishes.

Today, I would like to recommend a Tofu with Braised Meat and Beans.

This meal is delicious and has many nutrients as well.

Ingredients

• Assorted fresh mushrooms– wash over running water and chopped
• 60g minced meat (or chicken)
• 2 cloves garlic (minced)
• Handful of frozen/ fresh Japanese soy beans (edamames)
• 150g beancurd for steaming

Firstly, mushrooms are used as they are low in calories, fat-free, cholestrol free and very low in sodium, yet they provide important nutrients, including selenium, potassium, riboflavin, niacin, Vitamin D and more. Furthermore, they add a wonderful earthy taste and meaty texture to food.

Next, the use of fresh Japanese soy beans, namely edamames, contains complete protein, high in fiber, and also a source of essential omega 3 fat. Besides, they are also rich in calcium, iron, zinc and B vitamins. Furthermore, these beans have very low sodium content.

Of course, it is also important to have meat in the meal. Meat provides you with heme-iron, a type of iron that's easier for your body to absorb than the type of iron found in non-meat sources like veggies and beans. Zinc helps your immune system to function properly, while the B vitamin group hels regulate the nervous system and release energy.

Lastly, there is the use of Extra Virgin Olive Oil, such that it is a much healthier and natural type of oil with lots of nutritional values.