a one dish meal packed with highly nutritious ingredients.
this is eaten with hot rice for lunch.
a glass of green tea with lemon will be perfect.
ingredients
Fish – 2 pieces- fry till done. How cooked depends on you. Place on serving plate and add raw greens at the side… as above
Next and is a must, is to use the same oil for frying fish above, when cooking. It makes a world of difference
3 cloves garlic- minced
1 large onion- slice/ minced
1 red and 1 green chili – slices
2 stalks curry leaves
1 slice asam gelugor / substitute with 1 tsp lemon juice
1 tbsp soup powder
Salt and pepper
Veggies- 1 cup cut cauliflower and 1 medium tomato
1 hard boil egg
Raw greens of your choice for garnishing
Canola vegetable oil for frying
the healthy benefits
*Vegetable oil lowers cholesterol. So does garlic and onion.
*The soluble fiber in veggies drag the cholesterol out of the body. Best examples are egg plant, okra and beans.
*Fat soluble red lycopene in tomato increases 4 times when cooked. It protects against oxidative damage and cancer-causing effects (prostate, pancreas, colorectal, lung). The body uses lycopene better when cooked with fat such as oil.
*Catechins anti oxidant in green tea helps reduce damage cause by bad cholesterol LDL.
*The ten benefits in eggs as listed below
cooking method
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| ASAM GELUGOR- garcinia |
Using a little of the same fish oil, heat up and fry onion. Once golden, add in garlic, chili and curry leaves.
Stir for about 2 minutes, add in cauliflower and tomato as well asam gelugor, salt, pepper, soup powder and half cup water. Very flavorful already.
Cover pan with lid for 4 minutes.
Ensure cauliflower is cooked al dente or crisp tender. Remove from pan and pour onto fish. Add egg on top.
Ensure cauliflower is cooked al dente or crisp tender. Remove from pan and pour onto fish. Add egg on top.
Ready to serve, best eaten hot.
ten health BENEFITS IN eggs
Athough egg yolk contains fat and cholesterol, the egg yolk is also a major sorce of vitamins (A,D,E,K) and minerals. Egg yolk is one of the few foods naturally containing vitamin D.
Egg has many other health benefits such as protein, also lutein and zezanthin which are great for the eyes (prevents macular degeneration and lowers eye cataracts risks).
Choline in eggs is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
Women who consumed 6 eggs per week may help lower breast cancer risk by 44%.
Women who consumed 6 eggs per week may help lower breast cancer risk by 44%.
It’s sulphur content promotes healthy hair and nails.
In fact, according to one study, regular consumption of eggs may help prevent blood clots, strokeand heart attacks.
the double egg yolk