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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
 
Nutrient Analysis (per serving)
 
Energy 429 kcal
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 102 mg
Dietary Fibre 2 g
Sodium 207 mg

Method
 

  1. Wash rice. Add water and pandan leaves and cook in a rice cooker as usual.
  2. When rice is almost dry, stir in 3 dsp coconut milk, cover and cook until done.
  3. Meanwhile, fry ikan bilis in 1 dsp oil. Set aside.
  4. Heat remaining oil and fry sambal ingredients until fragrant. Add ikan bilis and tamarind juice. Cook for 2 minutes.
  5. 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
 
 
Nutrient Analysis (per serving)
 
Calories 717 kcal
Total Fat 17 g
Saturated Fat 5 g
Cholesterol 59 mg
Dietary Fibre 7 g
Sodium 843 mg

Method
 
  1. Heat oil and fry ingredients (A) until fragrant. Add ingredients (B) and fry for 1 to 2 minutes.
  2. Add water and taupok and simmer gently for 10 minutes.
  3. Stir in milk and cook over low heat for another 5 minutes.
  4. 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)
 
Calories 76 kcal
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 22 mg
Dietary Fibre 0 g
Sodium 453 mg
Method
 
  1. Heat oil in non-stick pan. Fry ginger and garlic until golden brown.
  2. Add fishballs to 1 1/2 cup of water. Boil.
  3. Wait until fish ball are cooked and add little salt.
  4. 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)
 
Energy 173 kcal
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 103 mg
Fibre 0 g
Sodium 281 mg
  1. Mix all ingredients.
  2. Add the chicken drumsticks.
  3. Leave to marinate overnight, if possible, or at least two hours.
  4. 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
  1. Dissolve agar agar powder in water over low heat and bring to boil.
  2. Remove from heat and allow to cool.
  3. Gently stir in tropical fruit juice.
  4. Chill, garnish and serve.

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Nutrient Analysis (per serving)
 
Energy 84 kcal
Total Fat 0 g
Saturated Fat 0 g
Dietary Fibre 2 g
Sodium 13 mg