5 Dishes That Are Healthier to Boil Instead of Frying

Some people dislike boiled dishes because they have a weaker taste. 

However, boiled meats are actually healthier, since boiling can reduce the saturated fat content of frying oil.

In addition, you can make boiled foods even tastier. 

There are various dishes you can try to cook by boiling them while still maintaining their taste. 

Are you interested? Here is the explanation:

Recipes of Foods Cooked by Boiling

Practice these menu items cooked by boiling them at home:

1. Boiled and Seasoned Chicken

Chicken meat is still everyone’s favorite to this day. 

If you are one of them, try the following recipe and instructions.

Boiled and seasoned chicken recipe:

• 500 grams of chicken.
• 8 cloves of garlic.
• 1 inch of ginger.
• Diced onion.
• Diced carrots.
• 1 leek and celery.
• I tbsp salt.
• ½ tsp pepper.
• 1.5 liter AQUA water.

Instruction:

1. Boil the chicken in boiling water mixed with onion, ginger, garlic, celery, carrots, salt, pepper, and leek.
2. Wait 30 to 45 minutes until the chicken is tender, then drain.
3. Serve the boiled chicken in a bowl, and add celery for fragrance.
4. The dish is ready to serve.

2. Boiled Spinach

Spinach is low in calories, which is good for the body. 

For more flavor, you can add chopped chicken, meat, or seafood on top. 

Here is the recipe.

Boiled spinach recipe:

• 2 spinach.
• Diced chicken meat.
• Powdered broth, salt, and pepper.
• 1 clove of sliced garlic.
• 2 cloves of sliced shallots.
• AQUA water.

How to cook:

1. Boil water in the pot, add garlic, shallots, and chicken.
2. Add the spices, salt, and pepper.
3. Add spinach until they boil.
4. Test the taste and serve.

3. Mashed Potatoes

Potatoes are rice replacements that are popular in Indonesia. 

Potatoes can be cooked into a tasty dish, such as mashed potatoes. 

Take a look at the following recipe.

How to cook mashed potatoes:

• ½ ground boiled potatoes.
• 70 grams of cheese.
• A pinch of salt.
• Pepper.
• 2 tbsp butter.
• 60 ml plain milk.
• Oregano.

How to make:

1. Boil potatoes until soft and crushed.
2. Add milk. Cheese, butter, and potatoes in the pan.
3. Cook over low heat until thickened, then add salt and pepper.
4. Take out and serve, add oregano on top.

4. Chicken Porridge

Chicken porridge is one of the staple foods of Indonesians. 

Porridge is relatively easy to digest, especially when you are feeling unwell.

Here is the recipe for chicken porridge.

Chicken porridge recipe:

• 2 bowls of rice.
• 2 tsp white base spices.
• Indonesian bay leaf.
• Topping (shredded chicken, celery, and boiled eggs).
• AQUA water.

How to make:

1. Add rice, Indonesian bay leaf, and white spice to a pot, then add enough water.
2. Stir well until the water is drained and the rice is crushed. You can add more water otherwise.
3. Add until they turn into soft porridge (you may adjust to your preferences).
4. Add the porridge to a bowl and add the topping on top.

5. Fish Soup

 Fish will not lose its nutrients when boiled. 

Red snapper is one of the fish choices you can opt for in fish soup. 

Cook it yourself by following the recipe below.

Ingredients:

• 500 grams of fish.
• 4 cloves of shallots.
• 2 inches of ginger.
• 2 lemongrass.
• Chili (adjust to your preferences).
• ¼ tsp pepper.
• Lemon basil and lemon leaves.
• Salt and sugar.
• 2 tbsp lime juice.
• AQUA water.

How to cook:

1. Clean the fish, chop it into 3 parts, and pour salt and lime juice over it. Marinate for 15 minutes.
2. Boil water, then add ginger, lemongrass, shallots, and lime juice.
3. Add the fish, tomato, chili, sugar, pepper, and salt.
4. Boil.
5. Add lemon basil and leek.
6. Fish soup is ready to serve.

Benefits of Boiled Foods

Did you know that boiling for cooking has many health benefits? 

It is why people who are unwell are recommended to consume boiled foods, such as warm soups or porridge, since they are easy to digest. 

Here is the explanation.

1. Easy to Digest

Boiled foods break down the complex substances into smaller pieces for better digestion. This will lead to assimilation processes.

2. Weight Loss

Compared to fried foods, boiled foods tend to have fewer calories. 

For example, a fried egg has 90 calories and 6.8 grams of fat. 

Meanwhile, boiled eggs only have 78 calories and 5.3 grams of fat.

3. Kidney Stone Prevention

Consuming boiled foods also prevents kidney stone formation. 

Boiled foods eliminate 78% of oxalate that plays a large role in kidney stone formation.

4. Skin Health Benefits

Boiled foods support skin health because they contain high levels of water and nutrients, such as antioxidants in carrots.

Antioxidants are substances that can prevent oxidative damage in the body, including skin tissues. 

5. Breastmilk Support

Boiled vegetables are one of the safe complementary feeding foods that are safe for the baby’s digestion during the weaning process. 

Due to a sensitive stomach, you can opt for boiled foods for your baby. 

Examples include a blend of boiled broccoli, carrots, or potatoes.

How to Keep the Nutrients While Boiling

Boiling food requires hot water, and sometimes people fear that nutrients will evaporate. 

In fact, when boiling meat for soup, you can still retain 100% of the minerals and 70-90% of the vitamin B.

In addition, boiling fish can maintain omega-3 content compared to frying. 

Similar to antioxidants in tomatoes and carrots that can increase 3–4 times higher by boiling them.

To minimize nutrient loss during the boiling process, practice the following tips:

• Chop the foods in big chunks.
• Clean thoroughly before boiling.
• Pay attention to the water temperature and boiling time, as each food typically has different rules for temperature and boiling time.
• Use the boiled water to cook other foods.

That concludes the explanation of the benefits of boiled foods, tips for cooking them, and recommended dishes you can practice at home. 

It must be noted that you must pay attention to the water you consume every day. 

For that reason, always choose high-quality, pure, drinkable water, such as AQUA.

AQUA products are available in many packagings, such as AQUA - plastic glasses packaging of 220 ml, AQUA - plastic bottles packaging of 330 ml, 600 ml, 750 ml, and 1500 ml, and AQUA - 19 liter gallon packaging for household consumption.

Serve #AQUADULU to accompany your daily water intake!