10 Delicious & Diabetic-Friendly Malaysian Breakfasts Recipes By Chefs Plus 10 Healthy Dishes for All of Us! About Café Columbia Café Columbia offers a wide range of fresh, nutritious and healthy meals. Our dedicated chefs tirelessly prepare Bukit Rimau Cheras Nusajaya Chef Nor Hisam Ghazalli Chef Megat Basarudin Megat Kechil Chef Mahmor Abas Local Favourites, Heart Healthy dishes, Vegetarian Selections, International Menu Columbia Asia and much more. This in-house Columbia Asia hospital cafeteria Master Chef can be found in our hospitals in Puchong, Bukit Rimau, Petaling Jaya Competition Cheras, Setapak, Chef Khairudin Nordin Petaling Jaya, Nusajaya, Taiping and Seremban. It is located at the Ground Floor of respective Columbia Asia hospital and opens daily from 7am to 9pm. Puchong Seremban Chef Nik Shaiful Rizal Wan Aziz 2015 Chef Ravindran a/l Mathavan About Columbia Asia International healthcare company, Columbia Asia, started its operations in 1997. Now, Columbia Asia has 28 medical facilities across Asia, with 11 in Malaysia. The company believes in setting up mid-size hospitals – between 100 to 150 beds -- built in residential areas for accessibility and efficiency. This also helps keep costs down for consumers with no compromise on healthcare quality, modern amenities and highly-trained teams Setapak Shah Alam Taiping of specialists and nurses. Chef Fauziah Pakwan Chik Chef Al Malek Idris Chef Ghazali Mohd Saeid NASI LEMAK Estimated nutrient content (1 serving): l 294kcal By Chef Ravindran a/l Mathavan Columbia Asia Hospital-Seremban l 15g protein l 11g fat l 34g carbohydrates l 3g fibre & 99mg sodium l Serves 1 Rice Vegetable oil, 1 tablespoon Cooking methods: Brown rice, uncooked 175g Salt, to taste (pinch) 1. Rice: Mix low fat milk and Low fat milk, 150ml blended pandan leaf with Pandan leaves, 3 (blended) Kangkung, 200g washed brown rice. Cook with LONTONG Salt, to taste (pinch) Onion, 1 small a rice cooker. SRI MERANTI *Optional: add trimmed coconut Red chili, 1 whole 2. Crispy cornflake By Chef Nor Hisam Ghazalli milk, 70ml Vegetable oil, 1 tablespoon chicken: Coat the chicken Columbia Asia Hospital- sliced with multi-purpose flour, Bukit Rimau Crispy Cornflake Chicken Acar Rampai eggs and lastly cornflake. Chicken, 350g (sliced) Cucumber, 75g Bake in oven for 8 minutes at Brown rice (nasi impit), 80gm Eggs, 1 medium (for coating) Carrot, 75g 160°C Chicken breast, 15gm Cornflakes, 5g (for coating) Onion, 2 cloves 3. Chinese water cress: Round cabbage, 8gm Multi-purpose flour, 20g (for Garlic, 2 cloves Heat oil in non-stick pan. Carrot, 8gm coating) Curry powder, 2 teaspoons Sauté onion till fragrance. Add Brinjal, 8gm Salt, to taste (pinch) Chili sauce, 1 tablespoon vegetable. Long bean, 6gm Black pepper and Pepper, to Vinegar, 1 teaspoon 4. Acar Rampai: Heat oil Tempeh, 10gm taste, (coarse) Star anise, 2 whole in non-stick pan. Stir-fried all Water tofu, 18gm Cinnamon stick, 2 whole ingredients together. Onion, 8gm Sambal Vegetable oil, 1 tablespoon 5. Sambal: Heat oil in Lemongrass, 5gm Blended dry chili, 20g Salt, to taste (pinch) non-stick pan. Sauté blended Low fat milk, 80ml Blended shallots, 100g Pepper, to taste shallot and dry chili until Turmeric powder, as needed fragrance. (½ teaspoon) Cooking methods: Ginger, 5gm 1. Brown rice (nasi impit): Place the brown rice in 9 x 11 inch Estimated nutrient plastic bag. Make a hole on the top and back of the plastic back content (1 serving): *To eat nasi lemak in l 333kcal l 24g protein Peanut Sauce by using bamboo satay skewer. Boil the brown rice in boiling a healthier way, replace l 10g fat l 36g Ground nut, 15gm (baked and water with pandan leaves until cooked (approximately 1 hour). the coconut milk with low carbohydrates fat milk. Alternatively, you grinded) Toss the brown rice and let it cool. l 3g fiber & 109mg can use trimmed/reduced Brown sugar, 6gm 2. Sauté all ground ingredients with onions and ginger. Pour sodium l Serves 5 fat coconut milk while Onion, grinded 8gm in the low fat milk and let it boil. Add in all the vegetables controlling its Ginger, grinded 5gm and turmeric powder. Season with salt and pepper quantity. Lemongrass, grinded 5gm 3. Peanut Sauce: Sauté all the ground ingredients. Add in chili Galangal, grinded 4gm and stir until the oil is separated. Pour in water and groundnuts. Dry chili, 8gm (boiled and Season with salt and brown sugar. blended) Cumin powder (jintan manis), 2gm Water, as needed (100ml) Salt, to taste (pinch) 02 Diabetic-Friendly NASI DAGANG WITH BAKED FISH CURRY By Chef Mahmor Abas Columbia Asia Hospital-Nusajaya Nasi dagang (3 servings) Baked fish curry (1 serving) Cooking methods: Brown rice, 100gm Mackerel/other types of fish, 1. Rice: Soak brown rice Low fat milk, 100gm 100gm in water (at least 1 hour). Shallot, 1 small Low fat milk, 100ml Prepare ingredients: sliced Ginger, 1 inch Coriander seeds, 1 teaspoon shallots, julienned ginger, Garlic, 2 cloves Shallot, 1 small ground garlic and lemongrass. Pandan leaf, 1 leaf Ginger 1 inch Toss brown rice and put into Lemongrass, 1 stalk (ground) Chili paste, 1 teaspoon rice cooker. Add in low fat Fenugreek seed (biji halba), 1 (blended dried chilis) milk, halba, pandan leaf and teaspoon Turmeric root prepared ingredients. Salt, to taste (a pinch) 2. *Bake the fish (8 minutes) Basil leaves at 180°C. Season with salt and turmeric powder. *alternately pan frying the fish Estimated nutrient content (1 serving): on a non-stick pan. l 252kcal, l 13g protein, l 10g fat, l 27g carbohydrates, 3. Blend low fat milk, l 3g fibre & 93mg sodium. l Serves 10 coriander seeds, chili paste, turmeric, shallot and ginger. Boil all ingredients together until gravy thickens. Season FRIED BROWN RICE CHINESE-STYLE with salt and local basil leaf. By Chef Ghazali Mohd Saeid 4. Serve with rice and fresh Columbia Asia Hospital-Taiping condiments (bitter gourd, cherry tomato, cucumber) Egg whites, 10 medium Cooking methods: Brown rice, cooked 1kg 1. Heat the non-stick pan. Pan-fried egg whites Vegetable oil, 6 tablespoons and put aside. Garlic, chopped 1 tablespoon 2. Sauté mustard green and round cabbage until cook. Holland onions, chopped 3. Sauté onions, garlic, chicken and carrots. Add cooked rice 20gm and season with salt and pepper. Carrots, diced 200gm 4. Serve with eggs and vegetables. Garnish with fresh Chicken fillet, small cubes condiments (cherry tomatoes, cucumber and red chilis) 300gm Spring onions Chinese celery leaf, 20gm Salt, to taste (dash) Pepper, to taste (1/8 Estimated nutrient content teaspoon) (1 serving): l 325kcal, Mustard green/siew pak l 25g protein, l 9g fat, l 34g carbohydrates, l 2g fibre & choy/choy sum 150gm 135mg sodium Round cabbage 150gm 04 Diabetic-Friendly Diabetic-Friendly 05 ROTI JALA WITH FRITTATA OMELETTE & CURRY MASALA By Chef Nik Shaiful Rizal Wan Aziz Columbia Asia Hospital-Puchong Roti jala (5 servings) Flour, 150gm Skim milk powder, 20gm Turmeric, pinch Salt, to taste (dash) Pepper, to taste *Egg yolk contains *Enjoy the variety cholesterol. Try this of nuts in the Frittata omelette omelette that is prepared filling, a source of (2 servings) with egg whites and monounsaturated fats. Egg whites, 3 medium vegetable only. **Use olive or canola * Other than low fat milk, spread instead of butter Green peas, 10gm skimmed milk can be or margarine for more Carrots, 10gm used in cooking monounsaturated Spring onions, 5gm fats. Tomatoes, 10gm Red onions, 10gm Salt, to taste (dash) Estimated nutrient content (1 serving): l 349kcal, l 10g protein, Pepper, to taste l 13g fat, l 33g carbohydrates, l 2g fiber & 265mg sodium CRUNCHY NUT APAM BALIK Estimated Vegetable oil, 1 tablespoon nutrient By Chef Megat Basarudin Megat Kechil Columbia Asia Hospital-Cheras content Curry masala (2 servings) Cooking methods: (1 serving): Onions, blended 30gm 1. Roti jala: Mix well all ingredients with water. Blend the l 331kcal, Self-rising flour, 310gm Cooking methods: l 7g protein, Garlic, blended 10gm mixture until smooth. Transfer the batter into a squeeze-able Bicarbonate of soda powder, 1 1. Mixed flour, soda powder and vegetable l 22g fat, l 27g Ginger, blended 10gm bottle/funnel. Heat oil evenly on non-stick pan (use tissue teaspoon oil. Whirl and add in water. Add egg and whirl carbohydrates, Cinnamon stick, 1 piece paper). Squeeze out the batter onto the pan, in web shapes. Vegetable oil 70ml become smooth. Add salt as needed. Put in the l 2g fiber & Star anise, 2 pieces Once cooked, remove the roti jala and roll it close. Repeat with 587mg sodium Eggs, 2 medium mixture in mixing bowl and rest for 15 minutes Cardamom, 2 pieces remaining batter. l Serves 10 Water, 400ml in room temperature. Clove, 2 pieces 2. Frittata omelette: Mix well egg whites, salt and pepper in Salt, to taste (dash) 2. Heat non-stick pan on medium heat. Pour Curry powder, 15gm a mixing bowl. Add vegetables (finely chopped) and mix well. 1 portion (with 3 ounce ladle) and wait for 1 Fennel seed, 5gm Heat oil on non-stick pan over low heat. Pour in egg mixture Filling: minute. Add in filling (sprinkle on top) and olive Cumin seed, 5gm and flip it until both sides are cooked. Corn kernel, 10 teaspoons spread (1-2 teaspoon). Wait for 1-2 minutes or Coriander powder, 5gm 3. Curry masala: Heat oil on non-stick pan. Add in blended Qroken nuts, 40gm (roasted until brown colour. Turmeric powder, 3gm ingredients together with cinnamon stick, star anise, cardamom peanut chunks) 3. Ready to serve with kiwi fruit (20gm) and Salt, to taste (dash) and clove. Saute until fragrant. Add in all other ingredients Pine nuts, 100gm strawberry (10gm) Pepper, to taste with water.