The Final Dishes

I feel that these two dishes are indeed very healthy and delicious at the same time. The rice contains many different spices, such as cinnamon and cloves, and this adds an exotic flavour to the rice. The spices also a source of several health benefits. For example, cinnamon contains antioxidants, and it reduces the rish of diabetes and heart disease. One tablespoon of cumin seeds provides 22% of the daily requirement of iron, which is what I have used in my dish. Iron provides energy, and boosts the immune system. Cumin is also known to improve brainpower.  I feel that the spices were one of the main ingredients in the rice, as it provides many nutrients and much of the flavour. I also used crushed black peppper in the Pepper Chicken. Black pepper also has many health benefits, and has been harvested for its anti-inflammatory, carminative, anti-flatulent properties for centuries. It also contains health benefiting essential oils, potassium, calcium, zinc, manganese, iron, magnesium, Vitamin C and Vitamin A. I also used peppermint leaves, curry leaves and coriander leaves in both dishes. These too add flavour to the dishes and are also very healthy. Peppermint leaves boosts liver performance and contains many antioxidants. Curry leaves contain carbohydrates, energy, fiber, minerals such as calcium and iron, various vitamins such as nicotinic acid and vitamin C, vitamin A, vitamin B, vitamin E and antioxidants. Coriander leaves have eleven components of essential oils, six types of acids, minerals and vitamins.

I think the area I could improve is perhaps time management, as although I completed the task before time was up, I feel that I should have left more time for washing up so that I would not have to rush through it.

Overall, I feel that the dishes were both very healthy and palatable at the same time, and I am glad that they turned out fairly well. 🙂



Making it Healthier

I have attempted to make the dishes healthier by adding some ingreadients, or replacing some ingredients with healthier versions.

For the Brinji Rice, I decided to use Olive Oil instead of Sesame Oil, as Olive Oil is healthier than Sesame Oil. Olive Oil contains more iron, Vitamin A, Vitamin K and monounsaturated fat, which reduces your LDL, or dangerous, cholesterol level and regulates insulin and blood sugar levels. I also decided to add green peas in the rice, as peas contain many vitamins and minerals such as Vitamin K, manganese, Vitamin B1, fiber, copper, Vitamin C, phosphorus, folate, Vitamin B6, Vitamin B3, Vitamin B2, protein, zinc, molybdenum, magnesium, iron, potassium and choline.  A study has also shown that daily consumption of green peas along with other legumes lowers risk of stomach cancer. Green peas do indeeed have many benefits. I also used Basmati Rice instead of White Rice, as Basmati Rice as a lower glycemic load than White Rice. It is also gluten-free and low in fat, containing all eight essential amino acids, folic acid, and is very low in sodium and has no cholesterol.


Chosen Dish – Brinji Rice and Pepper Chicken

After much consideration, I have decided on the dish that I will prepare for Practical. The dish I have chosen is Brinji Rice and Pepper Chicken. Brinji Rice is named after the main spice used, called Bay Leaves or Brinji Leaves. It gives the rice the unique flavour of Brinji leaves, and thus the rice is named after them.

Brinji Rice Recipe


  • Olive Oil – 4 tsp
  • Bay Leaves or Brinji Leaves – 3
  • Cumin Seeds – 1 tbsp
  • Cloves – 2
  • Cinnamon – 1
  • Star Anise – 1
  • Green Chillies – 3
  • Onion – 2
  • Green Peas – A handful
  • Curry Leaves – 5 leaves
  • Ginger Garlic Paste – 1 tsp
  • Peppermint Leaves – A handful
  • Coriander Leaves – A handful
  • Basmati Rice – 1 Cup
  • Salt to taste


  1. Heat the oil in a frying pan in a wok
  2. Add the cumin seeds and fry
  3. Add all the spices
  4. Slit the chillies into two and put them in the wok
  5. Slice the onions, and fry them until they turn golden brown
  6. Pour the ginger-garlic paste and stir until the raw smell dissipates
  7. Add the green peas and stir for 2 minutes
  8. Add the peppermint leaves and coriander leaves
  9. Fry for 2 minutes
  10. Pour the washed basmati rice into the wok
  11. Add oil if the rice sticks to the wok. (Optional)
  12. Stir until the rice is well fried
  13. Sprinkle some salt to taste and mix well
  14. Pour one and a half cups of water
  15. Transfer everything into the electric cooker
  16. Cook the rice in the rice cooker
  17. Serve and garnish with coriander leaves

Pepper Chicken Recipe


  • Sesame Oil – 2 tsp.
  • Onion – 1
  • Tomato – 1
  • Chillies – 2
  • Ginger Garlic Paste
  • Crushed Pepper – 2 tsp.
  • Salt to taste

Marination (for at least half an hour)

  • Salt to taste
  • Turmeric Powder – 1 tbsp.
  • Chicken – 1/4 kg


  1. Heat the oil in a frying pan.
  2. Add the sliced chillies, finely chopped onions, and diced tomatoes into the frying pan
  3. Stir-fry until the onions turn golden brown
  4. Add garlic ginger paste and mix well
  5. Add the marinated chicken and stir until the chicken is well cooked
  6. Sprinkle the pepper on
  7. Garnish with coriander leaves

This is a picture of the dish.


details of my sister

Age: 8

Height: 1.3m

Weight: 27kg

BMI: 16

Favourite Foods: Pizza, Chicken, Burgers, Cakes, Indian Food!

Food Allergies: Fish

Recommended Dietary Allowance

Carbohydrates – 130.0g

Dietary Fibre – 25g

Protein – 22g

Calcium – 800.0mg

I will plan my dish based on this information, so as to suit my sister’s dietary requirements and taste. 🙂


task – introduction & analysis

Your mum has requested that you help to prepare a simple nutritious dish (main course, accompaniment, dessert, snack etc.) for both your younger sister and you. She has given you $10 to purchase the ingredients at the neighbourhood supermarket. Plan your lunch menu, taken into account the budget. Explain your choice of ingredients used, and the dish you have decided to cook.