Decision Making & Planning
By Isabel - 06:33
I had initially decided to cook fried rice with grilled chicken wings because it is nutritious, yummy, quick and easy to cook. However, after consulting Mrs Abbas, I have came to a conclusion. I am going to cook... *drumrolls please*
FRIED RICE WRAPPED IN OMELETTE WITH GRILLED CHICKEN WINGS
Mrs Abbas said that there is too little technique used and by adding the omelette, there is another technique called 'batter making' used in the practical. I was rather enthusiastic when she suggested this idea and even started jumping around in joy because I LOVE EGGS!
Here is the original recipe list before modification:
- 1 cup of rice
- a few cloves of garlic
- a few crab sticks, cut into pieces
- a handful of peas
- Baby Kailans
- Cooking oil
- A dash of pepper
- A dash of salt
- Light sauce
- black pepper sauce
- oyster sauce
- Plum sauce
- 3 chicken wings
- 3 Eggs
Here are the ingredients that i have decided to modify:
I have decided to substitute the baby kailans into long beans because both Annabel and I do not like to eat baby kailans and we prefer long beans. I have also decided to change the peas to mixed vegetables because there is more variety of vegetables, such as carrots and corn in the mixed vegetables. This also creates a beautiful mix of colours in the fried rice which makes the dish looks more bright, hence looking more attractive and appealing to 9 year-old children. I am also going to reduce the amount of cooking oil and light sauce used when cooking this dish so that there would be less sodium in this dish.
I have also decided to substitute normal white rice with brown rice because brown rice is healthier and more nutritious.
100g of brown rice
100g of white rice
From the nutritional data, we can see that brown rice contains lesser calories and more dietary fibre than white rice, hence making it healthier and more nutritious than white rice!
When it comes to cooking the omelettes, I chose not to use cooking oil but butter instead. I feel that butter is healthier and at the same time it makes the omelette tastier and also smell better.
1 tbsb of cooking oil
1 tbsp of Butter
According to these nutritional facts, one tbsp of butter contains lesser calories and fat than cooking oil, and butter has vitamin A while cooking oil doesn't. Although butter contains sodium while cooking oil does not, I feel that the sodium in the butter helps to enhance the flavour of the food when butter is used. By using butter, I can use lesser light sauce and salt since butter itself contains sodium.
I choose to grill the chicken wings instead of fry them because grilling requires no use of cooking oil, which makes it healthier. In my opinion, I also feel it tastes better than fried chicken.
Fried Chicken Wings
*Note: We have to multiply everything here by 7, because this only shows 20g of fried chicken wings, while the nutritional data below shows 140g of grilled chicken wings
Grilled Chicken wings
According to the nutritional values of grilled and fried chicken wings, it is very apparent that fried chicken wings has more fat and less calcium than grilled chicken. Although grilled chicken has a little more sodium than fried chicken, I feel that it is because grilling of chicken requires more sauce and spices to be used, hence more sodium.
Here is the modified ingredient list and recipe:
- 1 cup of brown rice
- a few cloves of garlic
- a few crab sticks, cut into pieces
- a handful of mixed vegetables, defrosted
- A few long beans, cut into smaller pieces
- 1 tbsp of Cooking oil
- Pepper
- Salt
- Light sauce
- black pepper sauce
- oyster sauce
- Plum sauce
- 3 chicken wings, defrosted and washed
- 3 Eggs, mixed in a mixing bowl with light sauce and pepper
- 2 tbsp of butter
Recipe:
Fried Rice
- Heat the cooking oil in the frying pan.
- Throw in the garlic and fry till they are of golden-brown colour
- Put in the long beans
- Cook them until 70% cooked before putting in the mixed vegetables
- When the mixed vegetables are partially cooked, add in the crab meat.
- When the crab meat is almost done, put in the brown rice.
- Add in a dash of pepper, a dash of salt and pepper with a one tbsp of light sauce. Mix well.
- Allow the fried rice to cook.
Plain Omelette
- Add in 2 tbsp of butter into the frying pan and allow it to melt.
- When the butter has fully melted, add in the egg mixture containing 3 beaten eggs, a dash of salt and pepper and a little bit of light sauce.
- Allow the egg to cook
- When the base of the egg is cooked, put in the fried rice.
- Wrap the fried rice in the egg.
Grilled Chicken Wings
- Marinate the chicken wings in oyster sauce, light sauce, black pepper sauce and plum sauce for at least 20 minutes
- Put the marinated chicken wings into the oven and turn them after 6 minutes.
- Let the chicken grill in the oven for another 6 minutes.
Here are the cooking methods/techniques that I have used:
1) Cooking of rice
2) Batter Making
3) Grilling
4) Marinating
Here is the cost of the ingredients:
- 1 cup of brown rice (200g) -> 5kg for $5.50, so $0.22 for 200g
- a few cloves of garlic (about 10g) -> 500g for $1.15, so 10 g for $0.02 (rounded down to the nearest cent)
- a few crab sticks, cut into pieces -> 250g for $2.35, 50g for $0.47
- a handful of mixed vegetables, defrosted -> $3 for 500g, $0.30 for 50g.
- A few long beans, cut into smaller pieces -> 200g for $0.90, 70g for $0.32
- 1 tbsp of Cooking oil -> 2L for $5.40, 1 tbsp for approximately $0.04.
- Pepper -> 50g for $1.50, 2g for $0.06.
- Salt -> 500g for $0.49, 1g for $0.01
- Light sauce -> 640ml for $2.40 ->$0.06
- black pepper sauce, 230g for $3.60, 15g for $0.23.
- oyster sauce -> 505g for $2.55, $0.15
- Plum sauce-> 260g for $3.50, 5g for $0.07
- 3 chicken wings, defrosted and washed -> 1kg for $7.50, 350g for $2.63.
- 3 Eggs, mixed in a mixing bowl with light sauce and pepper ->30 eggs for $5.15, 3 eggs for $0.52 + light sauce and pepper = $0.52 + $0.06 + $0.06 = $0.64
- 2 tbsp of butter -> 250g for $2.20, 30g for $0.26
Total amount of money spent: $5.48, which is <$10!
References:
http://nutritiondata.self.com/
http://www.fairprice.com.sg/webapp/wcs/stores/servlet/TopCategoriesDisplay?langId=-1&storeId=90001&catalogId=10051&homePage=Y
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