sign in sign up
<<
Home , Char kway teow, Fish sauce, Hoisin sauce, Satay bee hoon, Stir frying

Cooking for Health Intermediate and Long-Term Care Nutrition Movement Recipes 2014 Foreword is well known as a “ paradise” because of the wide array of delectable food it offers and which reflects its rich diverse migrant history. All-time favourites such as Hainanese Chicken , Nonya , Chicken and Fried are easily available for many to savour any time, and anywhere.

It is in this spirit that the Agency for Integrated Care is pleased to share its third compilation of recipes with our community care partners. Contributed by professional chefs from the Singapore Chefs Association, the 17 new recipes feature healthy versions of local hawker delights. I hope that you will add them to your earlier, and ever growing, collection of recipes created over the past two years in the “ for Health” binder.

Good nutrition is pivotal to maintaining our clients’ health. By including much loved favourites to our clients’ menus, the recipes will, I hope, not only whet their appetites but also enable them to experience the joys of tasting dishes which for many are considered “comfort food”. The addition of such popular delights mirrors our theme for this year’s nutrition event, “Hawker S.E.D.A.P Cook Off”. As the saying goes, “the proof of the pudding is in the eating”. I hope you will give these recipes a try so that our clients in the community care sector have a chance to savour these S.E.D.A.P (Scrumptious, Easy to cook, Delicious, Appetising and Palatable) dishes. I can assure you that they are no less tasty than those sold in our local eateries and hawker centres, and is our way of bringing them within easy reach of our elderly clients.

I would like to extend my heartfelt appreciation to Singapore Chefs Association and Polytechnic, School of Chemical and Life Sciences for their contributions to these recipes.

Let us all continue to support one another in the journey towards creating healthy recipes for our clients.

Bon Appétit!

Dr Jason Cheah Chief Executive Officer Agency for Integrated Care Note from SCA President Edmund Toh

This year marks the third year that the Singapore Chefs Association (SCA) has partnered the Agency for Integrated Care (AIC) in its Intermediate and Long-Term Care (ILTC) Nutrition Movement. I am heartened that through this collaboration, our talented pool of professional chefs has been able to contribute their expertise to enhance the culinary skills of the community care sector's cooks, and to improve their menu offerings for their elderly clients.

My fellow SCA chefs have worked closely with the cooks through a series of culinary training “boot camps”. Having experienced their enthusiasm and dedication in honing their skills and knowledge, we know that this will translate into nutritious and great tasting meals for our elderly clients to enjoy.

I am also proud that SCA has been able to contribute more recipes to this cookbook. The recipes have been specially created for elderly clients. This year’s new collection features 17 much-loved hawker fare which are easy to follow, and tasty. I hope that you will try them out soon!

I would like to encourage the cooks to continually explore and create new food flavours. It is through constant "experimenting" that you will cultivate a greater enjoyment and a deeper love for cooking, creating meals with that special ingredients of "care" and "love".

Edmund Toh President Singapore Chefs Association 2014 Version | 03

Cooking for Acknowledgement Health is a We would like to thank the following partners publication by and individuals for supporting the development the Agency for of 2014 “Cooking for Health” new recipe inserts. Integrated Care (AIC). The views and opinions expressed or implied in Cooking for Health do not necessarily reflect those of AIC, it is correct at time of printing. Chef Eric Teo, Honorary President Mentor, SCA Articles may not Chef Edmund Toh, President, SCA be reproduced without AIC’s Chef Eric Neo, Vice President, SCA permission. Chef Chua Yew Hock, Member, SCA Modified food Chef Heman Tan, Special Projects of SCA and liquid textures Chef William Soh, Member, SCA for persons with swallowing disorders should be prescribed by a qualified speech therapist.

Nutrition analysis Ms Daisy is contributed by School of Ms Gladys Chu Chemical and Life Seaw Ker Ming Sciences, Nanyang Nicholas Pang Polytechnic.

For all editorial queries and feedback, please email nutrition@ aic.sg and include the subject title as Cooking for Health. Content

Appetisers or Gingko Barley with Beancurd 2 Bubur Hitam with Coconut Cream/Cold Bubur Hitam With 4 Coconut Ice Cream & Puree White Fruity Served with Boutique Spring Garden 6 Meslun Cheng Tng 8 Baked Tapioca 10 Soup 12 14

Satay Bee Hoon 16 18 Spoon Laksa 20 Fried Mee 22 24 Rice 26 28

Other Main Dishes Carrot Cake (Steamed/Stir-fried) 30 32 Chicken Curry 34 Appetisers or Desserts

Appetisers or Desserts 2 | 2014 Version

Healthy Cooking Tips

√ Replacing a whole egg with just the egg white will help to reduce the amount of cholesterol intake.

√ The addition of pandan leaves offers anti-inflammatory benefits. Gingko Barley with Beancurd 2014 Version | 3

151 Calories Serves 10 Preparation time: 15 minutes Cooking time: 35 minutes

Ingredients

2200ml Water 125g Barley, cleaned 4 pieces Pandan leaves 35g Dried bean curd, break into small pieces 1 tin Gingko nuts, with water drained 150g Rock sugar 2 nos Eggs, stirred well

Procedure

1. Place cleaned barley and water in a pot, and bring to a boil. Add in pandan leaves and continue for 25 minutes until the barley is cooked. 2. Add small pieces of dried bean curd and continue to simmer for another 5 minutes. 3. Add gingko nuts and rock sugar. Simmer for another 5 minutes. Reduce the heat and stir in the eggs. 4. Serve hot. 4 | 2014 Version Cold Bubur Hitam with Coconut Ice Cream & Mango Puree

Bubur Hitam with Coconut Cream Healthy Cooking Tips

√ Lessen the quantity of the gula melaka to reduce calorie intake.

√ Substitute coconut cream with low fat evaporated milk to reduce the saturated fat intake. Bubur Hitam with Coconut Cream/Cold Bubur Hitam With Coconut Ice Cream & Mango Puree 2014 Version | 5

874/889 Calories Serves 4

Ingredients

500g Bubur Hitam Ingredients for Mango Puree (Black ) 1 nos Fresh mango, diced 500g Gula Melaka ( Palm Sugar) 3 Tbsp Mango puree 3 pieces Pandan leaves, knotted 60g Longan ( Dry ) 1 Tbsp Coconut cream (Topping) 4.5 L Water 1 scoop Coconut ice cream

Procedure

1. Wash the rice thoroughly. 2. Drain and pour the rice into a saucepan with 2 litres of water and add the knotted pandan leaves. The pandan leaves will give fragrance and flavour to the . 3. Bring it to boil first and then lower the heat to let it simmer. Stir every 6 minutes to ensure that the rice does not stick to the pan and the water level does not reduce too much. Add in the dry longan meat. 4. Meanwhile, heat another saucepan. Combine the gula melaka and stir on low heat until the sugar dissolves completely. You will see a thick forming. 5. Check on the black glutinous rice. It is cooked when the rice looks soft and plump. 6. Add the gula melaka mixture and coconut cream. The Bubur Hitam is ready to be served. Cold Bubur Hitam With Coconut Ice Cream & Mango Puree Allow the Bubur Hitam to cool in the chiller. Add coconut ice cream and mango puree as toppings and serve it cold. 6 | 2014 Version

Finely Chopped Version Healthy Cooking Tips

√ Use measuring spoons to ensure that the exact amount of dressing is being prepared, so as to prevent excess preparation of the dressing.

√ Retain the skin of the fruits and vegetables that are edible to obtain further fibre and nutrients. White Fruity Rojak Served with Boutique

Spring Garden Meslun 2014 Version | 7

346 Calories Serves 4

Ingredients

1 nos Cucumber, seedless Ingredients for White Rojak Dressing 1 nos Guava, big 220g Plum with chilli 1 can Lychees, drained 0.5 tsp 3 slices Pineapple 10g Cilantro leaves 4 nos Strawberries, sliced (optional) 1 nos Lemon 6 nos Raspberries (optional) 2 Tbsp Water 1 nos Pear 10g flower 200g Sesame seeds, toasted 200g , crushed 1 piece , deep-fried 100g Boutique Spring Garden Mesclun (or alternatively, use Iceberg )

Other suggestion of local fruits that can be used: Green apples Chinese pears Star fruits Rose apples Celery

Procedure

1. Cut all the fruits into bite-size pieces and keep them chilled. 2. Soak the Mesclun in ice cold water. Drain and keep it chilled. 3. both the sesame seeds and peanuts till golden brown and set aside. 4. For the dressing, finely chop the cilantro leaves and ginger flower. 5. Mix all the ingredients well with lemon juice and sambal. 6. Deep-fry the tempeh and set aside. 7. Lastly, toss all the fruits together and garnish with sesame seeds and crushed peanuts. 8. Serve chilled with tempeh and Mesclun salad. 8 | 2014 Version

Healthy Cooking Tips

√ Lessen the quantity of the rock sugar to limit the consumption of sugar intake.

√ The addition of almonds increases the Vitamin E content which helps to reduce the risk of developing heart disease. Cheng Tng Soup 2014 Version | 9

132 Calories Serves 10

Ingredients

140g Rock sugar 60g Honey dates 30g Gingko nuts 30g Large sago, cooked separately 50g White fungus, soaked 20g Lily buds 70g Dried longan 30g Red dates 20g Sweet almond nuts 20g Pong tai hai (Boat Sterculia Seed) 20g Barley, cooked separately 1 piece Pandan leaf 4L Water

Procedure

1. Rinse the dried ingredients with cold water to remove any unwanted particles. 2. Cook the large sago and barley separately and set aside. 3. Put all the ingredients into a large pot (except sago and barley) and bring it to a boil.Simmer for 2 hours till fragrant. Add in the pandan leaf to infuse smell into the Cheng Tng. 10 | 2014 Version

Healthy Cooking Tips

√ Use unsalted butter or margarine instead of the regular butter could help to lessen the content of sodium of the dish.

√ Replacing a whole egg with just the egg white will help to reduce the amount of cholesterol intake. Baked Tapioca 2014 Version | 11

225 Calories Serves 10 Preparation time: 30 minutes Cooking time: 45 minutes

Ingredients

500g Tapioca, grated 150g Sugar 190ml Coconut milk 1 no Egg yolk 1 – 2 Edible coloring (yellow) drops (optional) 60g Butter 2 pieces Banana leaves

Procedure

1. Brush a tray with butter and place banana leaves on the tray. 2. Mix the grated tapioca with sugar, coconut milk, egg yolk and butter evenly. 3. Pour the mixture onto the baking tray and bake for 45 minutes at 190 degree Celsius. Noodles Noodles 12 | 2014 Version

Finely Chopped Version Healthy Cooking Tips

√ Remove any excess visible fat or oil from the soup after cooking, where possible, could make the dish healthier.

√ Boil the vegetables slightly to prevent overcooking as that could reduce the nutrient content. Fish Noodle Soup 2014 Version | 13 352 Calories Serves 10 Preparation time: 30 minutes Cooking time: 40 minutes

Ingredients

2kg Laksa noodles Marinate Fish 400g Hong Kong chye sim 1.4kg Dory fish fillets 100g Fried 5g 5 nos Tomatoes, cut into wedges 10g Sugar Coriander for garnishing 5ml 1 nos Egg white 20g Corn flour Pinch of pepper 400g Fish bones 150g Ginger, sliced 100g Spring onions, cut into short lengths 50ml Chinese cooking wine (Hua Tiew Chiew) Some 4500ml Water 60ml Evaporated milk 30g Salt 5g Pepper 40ml Fish 50ml Sesame oil 40g Sugar Procedure

1. Bring water to a boil in a large pot. 2. Marinate the fish fillets for 10 minutes. 3. Heat oil in a and deep fry the fish bones until brown. Remove the fish bones and set aside. In the same wok, deep fry the fish fillets till brown, and set aside as well. 4. Heat some cooking oil and sesame oil together, sauté the sliced ginger and spring onions till fragrant. Pour in the Chinese wine and fish bones, and sauté for 1 minute. 5. Transfer the fish bones, spring onions and ginger into boiling water. Simmer for 25 minutes. 6. Remove the soup from the stove and strain it. Season with salt, pepper, sugar, and evaporated milk. Set aside. 7. Blanch laksa noodles and chye sim in boiling water and drain. 8. Transfer the noodles and chye sim to a serving bowl. Arrange tomato wedges and fish fillets on top of the noodles and pour the hot soup over. Garnish with fried shallots and coriander. 14 | 2014 Version

Finely Chopped Version Healthy Cooking Tips

√ Use monounsaturated or polyunsaturated oils to create a healthier dish.

√ Ensure that the oil is hot enough before stir the ingredients to lower the amount of oil absorbed by the ingredients. Mee Rebus 2014 Version | 15 598 Calories Serves 10 Preparation time: 45 minutes Cooking time: 23 minutes

Ingredients Mee Rebus Sauce Mee Rebus (1) (5) 1.5kg Yellow noodles 460ml Oil 720g Sugar 200g Bean sprouts (2) 60g Salt 3 pieces Fried bean curd, cut into cubes 50g Blue ginger 30g Meat curry 10 nos Hard-boiled eggs, cut into half 150g powder 3 nos Green chillies, sliced 150g Shallots (6) 100g Fried shallots 20g Lemongrass 4000ml Water 10 nos Small limes (Cut the top off) 80g Candlenuts (7) 100g Fried baby (3) 270g Sweet Chinese celery and coriander for 330g Chilli paste potato flour garnishing 250g Salted soya 1100ml Water beans 160g Soya bean paste (4) 300g Peanuts, peeled (Blend) 140g Dried shrimps

Procedure

Mee Rebus Sauce 1. Blend ingredients (2) with 100ml of oil until a fine paste is obtained. 2. Heat the remaining oil in a pot. Add ingredients (2) and fry over medium heat for 5 minutes. 3. Add chilli paste, followed by salted soya beans, soya bean paste and ingredients (4). Cook for another 5 minutes. 4. Lastly, add ingredients (5). 5. Bring 4000 ml of water to a boil. 6. Add 2kg of the paste to the boiling water. 7. Mix the flour and water together and whisk it into the until it thickens. 8. Sauce is ready to be served. Mee Rebus 1. Blanch the yellow noodles and bean sprouts in boiling water and drain. 2. Transfer the yellow noodles and bean sprouts to a serving plate. Pour the hot mee rebus paste over the . Arrange the eggs, fried bean curd and fried baby shrimps. Garnish with Chinese celery, coriander, green chillies, fried shallots and limes. 16 | 2014 Version

Finely Chopped Version Healthy Cooking Tips

√ Use monounsaturated or polyunsaturated oils to create a healthier dish.

√ Ensure that the oil is hot enough before the ingredients to lower the amount of oil absorbed by the ingredients. Bee Hoon 2014 Version | 17 Paste Satay Bee Hoon Paste Preparation time: 30 minutes 596 Calories Serves 10 Cooking time: 30 minutes Bee Hoon Ingredients Bee Hoon Ingredients Serves 10 Preparation time: 10 minutes Cooking time: 10 minutes Ingredients

Satay Bee Hoon Paste (1) (3) 750g Medium-sized , 350ml Cooking oil 600g Ground shelled and deveined 200g Shallots peanuts, 150g Cockles, shelled roasted 120g Onions (optional) 30g White sesame 60g Garlic 200g Bean curd puffs, cut into seeds, roasted pieces 10g Lemongrass 15g Salt 30g Candlenuts Other suggestion of ingredients 200g Sugar 20g Gingerbuds that can be used: 40g Corn flour (or Rojak Fish flower) (4) Fishballs 30g Ikan bilis 2000ml Water Chicken meat 40g Dried shrimps Bee Hoon Ingredients 20g Belachan 1000g Rice 100g Chilli paste 200g Beansprouts 50g Black bean paste 100g Kang Kong (2) 200g Cuttlefish, cut into strips 5g Coriander powder 20g Meat curry powder 80ml Water Procedure

Satay Bee Hoon Paste 1. Blend ingredients (1) in 150ml of oil until a smooth paste is obtained. 2. Heat the remaining oil in a pot and fry ingredients (1) until fragrant. 3. At the same time, mix ingredients (2) together with water, and add into the pot. Fry over low heat and cook for 5 minutes. 4. Add in ingredients (3) and fry over low heat for about 10 minutes. 5. Add in 2000ml of water and bring to a boil. 6. Reduce the heat and simmer till sauce thickens. Set aside till ready to serve. Satay Bee Hoon Ingredients 1. Soak the in water until softened and drain it. Blanch rice vermicelli, prawns, cuttlefish, bean sprouts, bean curd puffs, and kang kong in boiling water and drain. 2. Transfer the rice vermicelli and bean sprouts to a serving plate. Pour the hot over the rice vermicelli. Garnish with prawns, bean curd puffs, kang kong, cuttlefish and cockles. Serve. 18 | 2014 Version

Healthy Cooking Tips

√ Use monounsaturated or polyunsaturated oils to lower the intake of saturated fat.

√ Replacing a whole egg with just the egg white will help to reduce the amount of cholesterol intake.

Finely Chopped Version Char Kway Teow 2014 Version | 19

401 Calories Serves 4

Ingredients

150g Kway teow & Others 100g Yellow noodles (Local) 4 pieces Tiger prawns 1 tsp Sambal chilli 50g Chinese chicken sausages 4 Tbsp Dark soya sauce, sweet 50g Cockles (optional) 2 Tbsp Light soya sauce 2 Tbsp Fish sauce 100g Beansprouts 50g Chye sim 30g Chinese chives 3 nos Garlic, chopped 2 nos Eggs 1 nos 1 piece Opeh leaf 3 Tbsp Cooking oil Cilantro leaves (For garnish)

Procedure

1. Blanch the prawns and set aside. 2. Stir-fry the chinese sausages till fragrant and set aside too. 3. Clean the wok thoroughly and heat it over high flame until it starts to smoke. 4. Add 3 tablespoons of oil to the wok. 5. Add the chopped garlic and stir quickly. 6. Add in 1 egg, kway teow, yellow noodles, and the rest of the sauce mixture. 7. Add in beansprouts and chye sim, followed by the Chinese chives. Lastly, add in one more egg. 8. Return the prawns and chinese sausages to the wok. Add in sambal chilli and cockles. 9. Do a couple of quick stirs. 10. Serve immediately on a piece of Opeh leaf. Garnish with lime and cilantro leaves. 20 | 2014 Version

Healthy Cooking Tips, use Finely Chopped Version √ As laksa paste is generally salty and seasonings that are fresh and low in sodium to prepare the paste. √ Decrease the quantity of the coconut milk and replace with low fat evaporated milk such that the ratio of evaporated milk to coconut milk is 3:1 as coconut milk is high in saturated fat. Spoon Laksa 2014 Version | 21 564 Calories Serves 4

Ingredients

Laksa Paste 200g Shallots 3 pieces Sea prawns, blanched 200g Blue ginger 0.5 tsp Sambal 50g Yellow ginger 10g Laksa leaves, finely chopped 50g Yellow ginger, ground 1 nos Fish cake 150g Belachan 2 nos Quail eggs 2 nos Lemon grass 250g Laksa noodles 50g Chilli powder 80g Beansprouts 1.2kg Chilli paste 2 pieces Puffs 1kg Shrimps 1.2L Cooking oil

Laksa Soup 1 kg Laksa paste 700ml Evaporated milk 300ml Coconut milk 4L Water 50g Laksa leaves 100g Sugar Procedure

1. In a stockpot, add cooking oil and cook the paste until aromatic. 2. To 1kg of laksa paste, add in the water, laksa leaves and tofu puffs. Bring the to a boil. 3. Lower the heat to a simmer. Add the evaporated milk and coconut milk. 4. Add seasoning to and keep the stock on a simmer. 5. Rinse the laksa noodles. Drain and set aside. 6. Add the laksa noodles and a handful of bean sprouts, and blanch them for 15 seconds in boiling water. Drain the noodles, cut the noodles into shorter lengths and transfer them to a serving bowl. 7. Top the noodles with 2-3 prawns, a few pieces of fish cake, and 2 quail eggs. 8. Using a ladle, pour the laksa broth and a few pieces of tofu puffs on top of the noodles. 9. Serve immediately with chopped laksa leaves as garnish. 22 | 2014 Version

Healthy Cooking Tips √ Use monounsaturated or polyunsaturated oils in place of chicken fat in order to create a healthier dish.

√ Getting rid of the visible chicken fat and skin before cooking lowers the fat content, thus making the dish healthier.

Finely Chopped Version Fried 2014 Version | 23

645 Calories Serves 4

Ingredients

600g Thick rice noodles 80ml Thai fish sauce 200g Yellow noodles 40g Local chives, koo chye 40g Tiger prawn shells, cooked in 40g Beansprouts chicken stock 360ml Strong chicken stock 40g Fish cakes, sliced 80ml Chicken fat 80g Chicken breasts, cooked in 20g Fried shallots chicken stock 4 nos Eggs 12g Garlic, chopped

Procedure

1. Heat the wok to medium heat. Add chicken fat, garlic and eggs, and stir-fry for 30 seconds. 2. Add both noodles and fish sauce. Stir-fry for 2 minutes. 3. Add the chicken stock to deglaze and then add enough to cover the noodles. Cover with a lid and reduce the stock for 3 minutes. 4. Add prawns, fish cakes, beansprouts and chicken breasts. 5. Simmer for 5 minutes or until the stock has thickened. 6. Adjust the seasoning and garnish with koo chye and fried shallots. 24 | 2014 Version

Healthy Cooking Tips

√ Use monounsaturated or polyunsaturated oils for stir frying so as to lower saturated fat intake. √ Ensure that the oil is hot enough before stir frying the ingredients to lower the amount of oil absorbed by the ingredients. Prawn Noodle Soup 2014 Version | 25

359 Calories Serves 3 – 4

Ingredients

2.5L Water Seasoning 500g Medium-sized prawns 1 tsp Fine salt 4 nos Fish cakes, fried and sliced 3 tsp Sugar 600g Prawn heads and shells 1 tsp Dark 200g Chicken parts 600g Yellow noodles, scalded 200g Kang kong, cut into 5cm lengths and scalded 100g Beansprouts, scalded 1 tbsp Chopped garlic 1 tbsp Cooking oil Garnish Crispy shallots Sliced red chilies Chili powder Pepper to taste

Procedure

1. Bring water to a boil. Add prawns and chicken parts to cook. Remove and peel off the heads and shells of the fresh prawns and set aside. Devein prawns and set aside. Reserve stock. 2. Heat 1 tablespoon of cooking oil in wok till hot. Stir-fry chopped garlic, and all prawn heads and shells till they turn fragrant and orange. Transfer to the stock. Simmer together with chicken parts for 2½ - 3 hours. Strain and add seasoning. 3. Divide noodles and beansprouts into bowls. Add sliced fish cakes, prawns and kang kong. Pour prawn stock over noodles. Sprinkle with crispy shallots, sliced red chillies, chili powder and pepper. Serve. Rice Rice 26 | 2014 Version

Healthy Cooking Tips Finely Chopped Version

√ the chicken wings prior to frying boils away some of the excess fat of the chicken wings, thereby reducing the total fat content. √ ying,Air fr instead of the chicken wings and ikan bilis, does not require additional oil to prepare thus making it a healthier alternative. Nasi Lemak 2014 Version | 27 648 Calories Serves 10 Preparation time: 30 minutes Cooking time: 30 minutes

Ingredients

Nasi Lemak Marinate Chicken Wings 1kg Rice 1.2kg Chicken wings 80ml Water 400ml Coconut milk 1 tsp Turmeric powder 60g Corn flour 800ml Water 1 tsp 5 powder 1 tsp Salt 5 tsp Salt 1 tsp Cumin powder 3 tsp Sugar 2 pieces Pandan leaves 2 tsp Meat curry powder A few slices of cucumbers Nasi Lemak Chilli 3 tsp Chilli powder 100ml Oil 25g Belachan 15g Ikan bilis 50g Sliced onions 150g Shallots (Blend into fine paste) 250g Chilli paste 170g Sugar 25g Assam paste 75ml Water Crispy Ikan Bilis and Peanuts 150g Crispy ikan bilis 150g Peanuts (skin-on) 0.5 tsp Salt

Procedure

1. Wash the rice and place it in an electric cooker. Add water, coconut milk, salt and pandan leaves. Cover until rice is cooked. 2. For the chilli, dissolve the 25gm of assam with 75ml of water. Strain away the assam seeds and set aside. 3. Heat oil and fry the belachan and ikan bilis together over medium heat till fragrant, or for about 2 minutes. Add the paste, sliced onions and chilli paste, and stir constantly for 8 minutes. Lastly, add sugar and assam water. Turn down to slow heat and cook for another 8 minutes. Leave it aside until ready to use. 4. Marinate the chicken wings with all the spices for 2 hours before frying. 5. Heat oil in a wok. Deep fry the chicken wings until golden brown and cooked. 6. Heat oil and fry the peanuts and ikan bilis till crispy. Leave aside till ready to use. 7. Place the coconut rice on a plate. Serve it together with the chicken wings, sliced cucumbers, crispy peanuts, ikan bilis and chilli. 28 | 2014 Version

Finely Chopped Version

Healthy Cooking Tips

√ Skim off some of the fats away from the mixture for the rice before cooking to reduce the fat content.

√ Use chicken stock with lower salt content to minimise the sodium intake. Hainanese Chicken Rice 2014 Version | 29 550 Calories Serves 10

Ingredients Mixture for rice The Chicken The Chilli Sauce 500g Whole shallots* 2.2 kg Chicken pullet 250g Young ginger 250g Garlic* 4 nos Shallots 1kg Red chilli 112.5g Lemongrass* 1 nos Garlic clove 250g Chilli padi 62.5g Old ginger, (skin on) 100g Kalamansi juice smashed* 1 nos Ginger, lightly 250g rice 50g Blue ginger, sliced* smashed 1 tbsp Sugar *Items to be blended finely 100g Yellow beans 1 tsp Salt 250g Pandan leaves, The Ginger The Soya Sauce for the washed and folded 1 kg Young ginger, Chicken 300ml Chicken fat peeled 250g Soya sauce Rice 100g Corn oil 100g Chicken stock 230g Mixture for rice 1 tsp Salt 30g Sesame oil 1.1kg Chicken stock 1 tsp Sugar 1 kg White rice 1 tsp Salt Procedure Mixture for the rice 1. Cook the chicken fat with a little oil over low heat to extract the chicken oil from the fat. Remove the crispy chicken fat. 2. In the same wok with the chicken fat, add the finely blended mixture into the chicken oil and fry till brown. Add pandan leaves and continue to fry for another 5 minutes. Set aside. Rice 1. Rinse the white rice with water twice. Drain it until it becomes very dry. 2. In a wok over medium heat, place the mixture and the rice together and sauté for 3 minutes. 3. Transfer it into the rice cooker and add the stock and salt in. Chilli Sauce 1. Blend all the ingredients together in a food processor till smooth. Season to taste. Ginger 1. Blend all the ingredients together till a smooth paste is obtained. Soya Sauce 1. Place all the ingredients in a large mixing bowl and whisk till it is mixed well. Chicken 1. To prepare the chicken, remove all the spare parts and fat of the chicken, and rinse with water till it is totally clean inside. 2. Rub the chicken inside out with salt. 3. Stuff the chicken with ginger, shallots and garlic. 4. In a large stock pot, add yellow beans and bring to a boil. 5. Hold the chicken by the neck and dip into the boiling water up and down three times. 6. Immerse the chicken totally into the stock and place a porcelain plate on top to ensure it is completely covered. 7. Cover the stock pot with a lid and do not open for 45 minutes. 8. Lower the heat to the minimum, depending on individual stoves. 9. Use a sharp skewer to test on the leg of the chicken to see if it is cooked. There should be clear juice flowing out from the leg instead of bloody water. 10. Remove from the pot and let it cool before cutting. Gently apply a little oil on the skin of the chicken to give an appealing gloss. Other Main Dishes Other Main Dishes 30 | 2014 Version

Healthy Cooking Tips

√ Generally, radish has a low glycemic index which does not impact blood sugar levels significantly. Thus, lowering the amount of sugar added makes the dish healthier and suitable for diabetics.

√ voidA over- the radish as it can result in the loss of nutrients. Carrot Cake (Steamed/Stir-fried) 2014 Version | 31

222 Calories Serves 10 Preparation time: 1 hour Cooking time: 4 hour

Ingredients Ingredient A Ingredient B 600g Radish, shredded 500g Rice flour, sifted 1500ml Boiled water 1000ml Water 20g Wheat flour 20g Potato flour 20g Salt 30g Sugar Dash of white pepper Ingredients for Stir-Fried Carrot Cake (Optional) 5 tbsp Cooking oil 1 tbsp Garlic, chopped 1 tsp Sambal chilli 2 nos Eggs, beaten 1 tbsp Fish sauce Prawns (Optional) Garnish Spring onions, chopped Coriander leaves, chopped Pepper

Procedure

1. Blanch the shredded radish in 1500ml of boiled water for 10 to 15 minutes. 2. Mix B in a whisking bowl and stir evenly. 3. Pour A into B and mix well. 4. Use cling film to cover the baking tray. Pour mixture into baking tray and steam for 4 hours. 5. Leave the mixture overnight to rest until the water is evaporated.

Procedures for Stir-Fried Carrot Cake (Optional) 1. Heat frying pan till hot. Add 4 tablespoons of cooking oil and stir-fry 500g of steamed carrot cake till lightly crusted brown on all sides. 2. Push the carrot cake aside and leave a hole in the middle. 3. Add 1 tablespoon of cooking oil, chopped garlic and sambal chilli. 4. Stir-fry thoroughly while adding the fish sauce. Drizzle 2 beaten eggs slowly over the carrot cake. 5. Continue to pan-fry until both sides are golden brown. 6. Transfer the carrot cake onto a serving dish. Garnish with chopped spring onions, chopped coriander leaves and pepper. Serve. 32 | 2014 Version

Finely Chopped Version Healthy Cooking Tips

√ Rinse the ikan bilis over two changes of water before preparing the fish stock for desalination, depending on the saltiness of ikan bilis to reduce sodium content. Yong Tau Foo 2014 Version | 33

321 Calories Serves 4 Preparation time: 2 hours

Ingredients

400g Yellow tail fish Fish Stock (Sweet Potato Fish) 100g Ikan bilis 4 pieces Beancurd, cut into triangular 100g Yellow beans, soaked pieces overnight 4 pieces Tau pok, cut into triangular 100g White onion pieces 100g White cabbage 1 piece Bittergourd, cut into 2cm 5L Water rings Garnish 4 pieces Ladies' fingers, slit open the 20g Spring onions, finely cut centre and sesame oil 4 pieces Red chillies, slit and remove the seeds

Ingredient A 40ml Water 2 nos Egg whites Salt and white pepper as needed

Procedure

1. Mince the fish very finely. Add in the egg white and water, and mix well in a whisking bowl. 2. Scoop up the paste and throw it back into the mixing bowl. Repeat until a springy texture is formed. 3. Stuff the into the beancurd, chillies, tau pok, bittergourd and ladies' fingers. 4. Place the fish stock ingredients in a pot and bring to a boil. Simmer to the right consistency and adjust using seasoning. 5. Before serving, add the stuffed ingredients into the stock and heat them up. Serve with spring onions, Hoisin sauce and sesame oil. 34 | 2014 Version

Healthy Cooking Tips Finely Chopped Version √ Decrease the quantity of the coconut milk and replace with low fat evaporated milk such that the ratio of evaporated milk to coconut milk is 3:1 as coconut

milk is high in saturated fat. √ Use measuring spoons to ensure that the exact amount of the ingredients is being prepared, so as to prevent excess preparation of the ingredients.. Chicken Curry 2014 Version | 35

564 Calories Serves 10 Preparation time: 30 minutes Cooking time: 1 hour

Ingredients

Ingredient A 2kg Kampong chicken 150g Shallots 50g Garlic 12 nos Red chillies 40g Ginger 20g Candlenuts 20g Blue ginger 20g Tumeric root (Yellow ginger)

2 Tbsp Meat curry powder 3 sprigs Curry leaves 4 stalks Lemongrass 4 pieces Anise stars 3 pieces Cinnamon sticks 150g Onions, sliced 300g Potatoes, three-quarter boiled and cut 100ml Coconut milk 2L Water Sugar and Salt to taste

Procedure

1. Cut the chicken into two-inch pieces and wash. Drain and dry them. 2. Heat up a pot and add a little cooking oil. Fry the anise stars and cinnamon sticks. 3. Add sliced onions and curry leaves and fry until fragrant. 4. Blend ingredient A into a paste and add into the pot. Stir evenly for about 20 minutes. 5. Add lemongrass and meat curry powder. Continue to fry for another 5 minutes. 6. Add chicken and water. Simmer until the meat is almost cooked, then add potatoes. 7. When the chicken and potatoes are tender, add coconut milk and season with sugar and salt. 2014 Agency for Integrated Care 5 Maxwell Road #10-00 Tower Block MND Complex Singapore 069110

Singapore Silver Line: 1800-650-6060

Email: [email protected]