Hello dear Steemians,

Today I wanted to take part in the Challenge that is organised by Steemit Iron Chef Community, for details please visit the announcement post under the link:

"Steemit Engagement Challenge S7-W1: Alimentación Saludable" || "Steemit Engagement Challenge S7-W1: "Healthy Nutrition"

The reason why I wanted to do that is because I wanted to share a recipe for this delicious dish, that I cooked yesterday, this is the instruction how to cook with the photos to make it easy. When I was preparing the photos I recalled that there is a challenge is running about the healthy nutrition that is why I thought it will fit into it very well. So if you are interested then just read and maybe you also can cook one day.

Healthy eating is very important and that is what we realise when we get older and have our own family. I remember when I was a child then sweets, cakes and ice-cream were important and I wished to have all those things everyday.
But once we become parents, we want the best for our children but also we want to remain young and healthy and be a good example for our children.

For us, my family, we do not eat cakes, sweets soft drinks outside of Holidays. We cook at home most of the time, because only then we know what is inside and we can regulate what kind of meat or fat and how much we will add to our food.

There are some vegetables that are always in our menu fresh red pepper that is rich in Vit C. When cooking we try to add black pepper and turmeric as they are anti-oxidants. Fruits such as strawberries, apples are always there as snacks.

Yes, majority of times our diet is healthy when we cook ourselves. Of course, on some occasion when there are some family gathering, there will be some food that is ordered from take away and of course what Birthday party goes without cakes, none. That is why for us staying away from cakes for months and then to have one or two pieces is not too bad.

There are fresh red pepper, tomato and cucumber they are always in our daily menu, often we have just grilled chicken with vegetables. That are for the days when we do not want to eat much.

Today I wanted to share this delicious dish that everyone can cook without having much experience in cooking. It is simple, healthy and easy to cook and does not require many ingredients.

Pilav is very popular dish of Central Asian and there are, of course, many variation but I made this one and like how it taste.

Ingredients for 3 persons:

• chicken fillet 500 g- 540 kcal
• carrots 2,5 large – 117 kcal
• onion 1 medium size – 44 kcal
• rice 250g -872 kcal
• appr. 1 or 2 tablespoon vegetable oil- 120kcal/240 kcal

All together it will be appr. 820Kcal with one tablespoon of vegetable oil or 940 kcal for two tablespoon of veg. Oil.
 

The chicken fillet you can prepare in advance, fry some and freeze, so next time it is already ready for cooking, like we had. So I used ready cooked fillet. Onion and carrots are cut into small pieces, no matter what shape you want to do whatever you like.
 

I use a big wok, because it is the best for this dish. When the wok is warm enough, add Oil and this time because chicken was ready I started with onion, fry till it becomes slightly golden then add like me chicken.

Then close the lid a led it slowly cook, time to time mix everything so that it is not get stuck to the bottom of wok. I usually let it fry for about 10 min, but you notice how carrots get nice golden colour as well as onion. Once you are happy with that you can add rice and pour boiled water so that everything is nicely covered but not more than that.
 

The next you put the heat to low and cook another 10-15 minute, till the water is completely gone. If you listen carefully, you will not hear any boiling water but the sound like it is frying. Then open and mix thoroughly to make sure that your rice is loose and not sticky and does not clumps together, then your dish is prepared correctly.

Now you can serve it with some fresh vegetables or a bit of soya sauce.