dinner recipe

The current dinner meal for the family is curry chicken with white rice and a glass of fruit juice. Our original curry chicken recipe consists of:


* 4 chicken breasts or thighs, boneless, cut into chunks about 1 1/2 inches
* 3 large potatoes, peeled, chopped into chunks
* 1 red onion, peeled and chopped finely
* 2 tablespoons FairPrice sunflower oil for stir-frying
* 4 tablespoons curry paste (traditional Grandma's curry paste is the best)
* 2 cups coconut milk
* 1 teaspoon granulated sugar or season to taste
* 1/2 teaspoon salt, or to taste
* freshly ground black or white pepper, to taste








Thus, to make this meal even healthier, we are going to make the following subtitutions:

- coconut milk --> low-fat milk
Coconut milk is very high in saturated fat, with 1 tbsp containing 3.2g of it, 16% of the daily value. Thus, by replacing it with low-fat milk, we can reduce the amount of fat in the dish, especially since the father in the family has a family history of heart disease.

- remove chicken skin
Much of the fat from the chicken meat flows into the skin during cooking, thus the skin becomes very fatty. Removing chicken skin helps remove the amount of fat in the dish.









- add carrots and lady's fingers
Adding vegetables will increase fiber content in the dish. Fiber aids in digestion, and vegetables also contain many nutrients essential for growth; the children in the family are still growing, thus they need these nutrients.

- white rice --> brown rice
Brown rice contains more fiber, iron, vitamin B and other nutrients than white rice. These nutrients benefit the family's health and can aid the children's growth, especially since the daughter is underweight.

With these modifications being made, our new recipe is now:

Serves 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Ingredients:
* 4 chicken breasts or thighs, boneless, skinless, cut into chunks about 1 1/2 inches
* 3 large potatoes, peeled, chopped into chunks
* 1 red onion, peeled and chopped finely
* 2 tablespoons FairPrice sunflower oil for stir-frying
* 4 tablespoons curry paste (traditional Grandma's curry paste is the best)
* 2 cups low-fat Nestle milk
* 5 baby carrots, chopped
* 5 lady's fingers, chopped with the top sliced off
* 1 teaspoon granulated sugar or season to taste
* 1/2 teaspoon FairPrice salt (fine), or to taste
* freshly ground black or white pepper, to taste

Preparation:
Heat a wok or deep-sided frying pan over medium-high heat. Add 2 tablespoons oil to the heated wok. When the oil is hot, add the onion. Stir-fry until the onion is softened and translucent. Add the curry paste and stir-fry until fragrant. (If using curry powder instead, add a small amount of water to the powder to form a paste).

Add the chicken pieces and stir-fry for about 5 minutes so that the chicken is browned and coated with the curry paste. Add salt to taste.

Add the carrots and potatoes. Stir for a minute. Ensure that everything is coated with the curry paste. Add the milk and stir well. Add sugar and pepper to taste. Add ladyfingers. Cover and simmer over low heat for about 20 - 30 minutes, making sure the chicken is cooked.

Taste the curry and adjust the seasoning if desired. Serve with steamed brown rice.

As a drink, they will be having fruit juice.