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Healthy Recipes
Nasi Lemak
Ingredients (serves 5)
1 1/2 cups white rice
1/2 cup brown rice
3 dsp thick coconut milk mixed with 2 1/4 cups
water
3 daun pandan, torn lengthwise
2 cups ikan bilis, cleaned and washed. Remove
head and entrails.
1 dsp tamarind juice
Sambal
6 small onions
10 - 15 dried chillies, soaked
1 dsp belachan (shrimp paste), roasted
1 1/2 dsp unsaturated oil
Garnishing
1/2 cucumber, sliced
1/2 wedge pineapple, sliced
1 tomato, sliced
Mint leaves |
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Nutrient Analysis (per serving) |
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| Energy |
429 kcal |
| Total
Fat |
7 g |
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Saturated Fat |
3 g |
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Cholesterol |
102 mg |
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Dietary Fibre |
2 g |
| Sodium |
207 mg |
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Method
- Wash rice. Add water and pandan leaves and cook
in a rice cooker as usual.
- When rice is almost dry, stir in 3 dsp coconut
milk, cover and cook until done.
- Meanwhile, fry ikan bilis in 1 dsp oil. Set
aside.
- Heat remaining oil and fry sambal ingredients
until fragrant. Add ikan bilis and tamarind juice.
Cook for 2 minutes.
- Garnish and serve.
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Curry Laksa
Ingredients (serves 5)
1 kg cooked laksa noodles - drained
200 g cooked skinless chicken breast - shredded
2 pieces fish cake - sliced
300 g beansprouts - boiled
4 pieces taupok - sliced
1 cucumber - peeled and shredded
Daun kesum - washed and finely shredded
1 Litre low fat milk
1 cup water
1 1/2 dsp unsaturated oil
(A) Grind into paste
30 dried chillies
10 small onions
12 buah keras
2 stalks daun kesum
(B) Grind coarsely
1 cup dried prawns - soaked
1/2 dsp belachan (shrimp paste) - roasted
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| Nutrient Analysis (per
serving) |
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| Calories |
717 kcal |
| Total Fat |
17 g |
| Saturated Fat |
5 g |
| Cholesterol |
59 mg |
| Dietary Fibre |
7 g |
| Sodium |
843 mg |
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Method
- Heat oil and fry ingredients (A) until fragrant. Add ingredients
(B) and fry for 1 to 2 minutes.
- Add water and taupok and simmer gently for 10 minutes.
- Stir in milk and cook over low heat for another 5 minutes.
- Pour gravy over laksa noodles and serve with beansprouts,
shredded chicken and fish cake. Add daun kesum and cucumber as
desired.
Useful tips:
- Soak dried prawns for at least 15 minutes and rinse to remove
some of the salt.
- To prevent milk and yoghurt from curdling, bring to boil over
low heat.
Recipe Courtesy of Ms Wong Siew Fong
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Fishball Soup
Ingredients
10 - 15 fish balls
1 1/2 cup water
3 cloves garlic
2cm ginger (pounded)
1 dessertspoon (10g) unsaturated oil
1 cup (250g) 'chye sim' and beansprouts
Garnishing
Spring onion
Fresh chinese parsley
Coriander |
| Nutrient Analysis (per
serving) |
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| Calories |
76 kcal |
| Total Fat |
3 g |
| Saturated Fat |
0 g |
| Cholesterol |
22 mg |
| Dietary Fibre |
0 g |
| Sodium |
453 mg |
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Method
- Heat oil in non-stick pan. Fry ginger and garlic until golden
brown.
- Add fishballs to 1 1/2 cup of water. Boil.
- Wait until fish ball are cooked and add little salt.
- Garnish and serve.
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Barbecued
Chicken
This is a really easy, quick and
cheap snack or, served with fresh vegetables, will make a
filling meal. The secret is the barbecue sauce.
Ingredients (serves 6)
12 chicken drumsticks, skin removed
150 ml wine vinegar
2 tbsps Worcestershire sauce
2 tbsps tomato puree
1 raw tomato cut into 4
1 thinly sliced small onion
Method |
| Nutrient Analysis (per
serving) |
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| Energy |
173 kcal |
| Total Fat |
7 g |
| Saturated Fat |
2 g |
| Cholesterol |
103 mg |
| Fibre |
0 g |
| Sodium |
281 mg |
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- Mix all ingredients.
- Add the chicken drumsticks.
- Leave to marinate overnight, if possible, or at least two hours.
- After marinating, lift the meat out of the sauce and bake in a
moderate oven until the meat is falling off the bone slightly.
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Agar-Agar and Fruit Cocktail
Ingredients (serves 5)
1/2 packet plain agar agar powder
1 cup tropical unsweetened fruit juice
1 cup water
Garnishing
Freshly cut fruits such as bananas, papayas or mangoes
Method
- Dissolve agar agar powder in water over low heat and
bring to boil.
- Remove from heat and allow to cool.
- Gently stir in tropical fruit juice.
- Chill, garnish and serve.
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| Nutrient Analysis (per
serving) |
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| Energy |
84 kcal |
| Total Fat |
0 g |
| Saturated Fat |
0 g |
| Dietary Fibre |
2 g |
| Sodium |
13 mg |
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