Favorite Food | Write-up

Recipe: 

One onion, diced

3 garlic cloves, minced.

1 ½ cup of Ginger, julienned and bruised.

5 Red On The Vine tomatoes

2 pounds of Mussels, one pound with shell and the other without.

1 pound of Shrimp, peeled and deveined

3 small bok choy, cleaned and disassembled.

Salt

Pepper

5 cups of water

Prep:

• Finely chop onions into desired size and put aside. Mince garlic and set aside. Cut the ginger, smash them and set aside. Dice tomatoes and set aside. If using frozen seafood, thaw and clean.

Instructions:

• In a deep pot, add oil and saute the onions until semi transparent. 
• Add the garlic and ginger and continue to saute until aromatic, making sure to not burn the garlic.
• Add the diced tomatoes and cover. Leave the pot on medium low heat.
• Stirring intermittently, cook until the tomatoes have been pureed.
• Add 5 cups of water depending on how much soup you want. Leave covered until it boils.
• Add the mussels and shrimp and cover. Leave to cook for 7 minutes or until the seafood is cooked. Add cleaned and prepped bok choy. Allow to stew for 5 more minutes. Turn off the burner.
• Salt and pepper to taste and serve with rice.

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Analysis:

A website called HappyForks.com was used to analyze the nutritional makeup of the dish I chose. The percentages are how much of my daily recommended nutrients are being provided by the dish.

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Carbs:

The dish does not necessarily have a primary source of carbohydrates. The only actual source of sugar are the tomatoes. This dish is served with rice making up for the lack of carbs. The dish makes up less than 6% of the the daily recommended amount only amounting to 8.3 grams.

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Protein:

The mussels and shrimp provide a lot of protein although it only provides 24% of my daily recommended intake. The dish does provide some important essential amino acids: isoleucine, phenylalanine, tyrosine and they make up almost 50% of my daily recommended intake.

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Vitamins:

This dish give 3 times over the daily recommended amount of B12 and is there an excellent source of B12. The dish is also a good source of Vitamin A specifically beta Carotene which is an antioxidant. In terms of minerals the dish is high in selenium and manganese.

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Fats: