One healthy dish

A Healthy Dish:
I plan on modifying a dish to make it more healthy. It is important that the food that we eat contain an even distribution of carbohydrate, protein, dietary fibre, calcium and fats so that we have the suitable amount of energy to grow. This would also help in keeping our lifestyle to a more healthy diet.

The food that I am going to modify is the dish " Fried Rice".


(Serves 3 to 5)
Ingredients:

1. 4 cups cold cooked rice
2. 2 large eggs
3. 1 teaspoon salt
4. 1/2 teaspoon pepper
5. 4 tablespoons canola, corn, or peanut oil
6. 1/2 cup thinly sliced scallions or diced onion
7. 1 teaspoon thick soy sauce*
8. 1 cup fresh peas, parboiled, or thawed frozen peas
9. 1 cup diced carrots, parboiled or thawed frozen carrots
10. 1/2 cup diced cooked ham, chicken, turkey or pork
11. 1 cup fresh bean sprouts



Instructions:
1. Place the rice in a large bowl and use your fingers to break up any lumps. Set aside. Beat the eggs in a separate bowl with the salt and pepper. Set aside.


2. Pour the oil into a wok or stir-fry pan and place the pan over medium-high heat. When the oil is hot but not smoking, add the scallions; they should sizzle. Stir for about 15 seconds. Stir the beaten eggs into the pan with a spatula and scramble until the eggs are dry and separate.


3. Add the rice to the eggs and mix thoroughly. Pour the soy sauce evenly over the mixture. Add the peas, carrots, ham, and bean sprouts. Stir constantly until all the ingredients are well mixed and heated through. Serve the fried rice immediately.

Modification:

1. The oil used should be from olives as it is naturally from plants and much healthier compared to the other oil that come from unknown sources.

2. More vegetables could be added to the dishes to increase the dietary fibre content in the dish as a whole such as celery. Vegetables are healthy and they help in the excretion of waste from our bodies.

3. Using of brown rice instead of white rice for the dish would also help in increasing the dietary fibre as brown rice are known to have more bran in them than white rice. Brown rice also contains more nutrients like magnesium, manganese, and zinc unlike white rice.

4. Having more scrambled eggs would help the dish to increase in its protein level. Protein is extremely important to us as it helps in growth and repair of cells.

5. Use less oil when possible as it would add to fats level.

6. Try to use soy sauce instead of salt.