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【MSL X Hang Lung】Nutrutions Bread Pudding (Chinese)

Ingredients:

 

White Bread

4

Egg

2

Skimmed milk

2 cups

Sweetener

1/2 cup 

Nutmeg powder

As desired

 

Directions:

  1. Preheat the oven to 200°C.
  2. Dice the bread, then distribute evenly on a baking tray.
  3. Mix the eggs, sweetener and skimmed milk using a mixer.
  4. Pour the egg mixture on the bread, squash the bread with a fork and leave for 10 minutes.
  5. When the bread has absorbed the egg mixture completely, sprinkle nutmeg powder on top.
  6. Bake for 30 minutes at 200 °C first, then for another 20 minutes at 250 °C.

 

Tips:

  • Place the baking tray filled with the bread pudding onto a supporting tray filled with water. This will make the pudding softer.
  • Move the pudding to an upper level of the oven for the last period of the cooking time. This will help to brown the pudding.
Apple Rose Tart (Chinese)

Ingredients

 

Filo pastry (approx. 48 x 25 cm)

1 sheet

Red apple

2-3

Lemon

1 half

Sweetener

4 tbsp

Cinnamon

1 tsp

No added sugar apricot jam

2 tbsp

 

 

To prepare for the tart moulds:

 

Low fat butter   

20g

Flour

20g

 

Preparation:

  1. Preheat oven to 190 degrees.
  2. Defrost filo pastry.
  3. Spread the melted butter evenly on to the tart moulds and sprinkle with flour.

 

Method:

  1. Cut apples in half, remove the core and thinly slice the apples.
  2. Fill a microwave-save bowl with water and add lemon juice by squeezing the lemon. Place the apple slices into the water and microwave for ~3 minutes until soft.
  3. Strain out the apple slices.
  4. Spread out the filo pastry and cut into 6 even strips (approx. 25 x 6 cm).
  5. On each strip of filo pastry, spread a thin layer of apricot jam. Starting from one end, place apple slices on the top half of the filo pastry (with the curve side facing out), slightly overlapping side-by-side, until reaching to the other end of the pastry.
  6. Sprinkle lightly the cinnamon & sweetener onto the apples (you can skip this step if you’re not using cinnamon).
  7. Fold the bottom half of the filo pastry up so the apple slices are enclosed in the filo pastry.
  8. Roll up the apple slices from one end to form a rose shape.
  9. Place the apple roses into the prepared tart moulds and bake in the oven for 30-40 minutes until golden.
【MSL X Hang Lung】Beef Skewers with Orange Sauce (Chinese)

Ingredients:

 

Beef tenderloin

160g

Onion

1

Red capsicum

1

Green capsicum

Black pepper

As desired

Oil

2 tsps

Salt

1/3 tsp

Wooden skewers

5 - 6

 

Sauce:

 

Fresh orange juice

50 ml

Orange zest

1/2 tsp

Sugar

1/2 tsp

Salt

1/3 tsp

Corn starch

2 tsps

Water

1 tsp

 

Method:

  1. Pre-heat oven to 180°C.
  2. Rinse and cut the meat into cubes, then marinate for 15 minutes.
  3. Cut the onion, red and green capsicum, then thread the vegetables with the meat onto the skewers.
  4. Brush with oil and sprinkle black pepper onto the skewers, then grill them in oven for six to seven minutes on each side.
  5. Heat orange juice and stir in sugar and salt, add orange zest and corn starch water to thicken the sauce.
  6. Pour the sauce onto the cooked skewers, then serve while hot.

 

Nutrition tips:

  • Soaking the wooden skewers in water prevents them from burning in the oven.
  • Readymade sauces are high in sugar and sodium, while this homemade orange sauce does not contain added sugar and only has 1/3 teaspoon of salt, making it a healthier option.
【MSL X Hang Lung】Sweet Potato and Chestnut Cake (Chinese)

Ingredients

 

Sweet potatoes

270g

Chestnuts

100g

Flour

250g 

Water

260ml

Oil

3 tsps

Salt

1.5tsps

Sprint onion, coriander pepper

As desired

   

Method:

  1. Peel the sweet potatoes and shred into thick strips.
  2. Peel the chestnuts, steam until soft then dice.
  3. Mix the flour with water into a thick paste.
  4. Add sweet potatoes, chestnuts, coriander and spring onion into the mixture.
  5. Add salt and pepper for seasoning.
  6. Heat oil in a frying pan and pan-fry the sweet potato cakes until golden brown. 

Tips:

  • Sweet potato is rich in water-soluble potassium. Therefore, steaming, baking and pan frying can preserve about twice the amount of potassium compared to boiling.
  • We can use purple sweet potato as it contains the same nutrients as yellow ones as well as anthocyanin, which is good for eyes and lowering blood pressure.
【MSL X Hang Lung】Sweet and Sour Chicken (Chinese)

Ingredients:

 

Chicken thigh (skinless)

320g

Pineapple

2 slices

Egg

1

Green and red capsicum

1/2 each

Instant oatmeal

30g

Canola oil

4tsps

 

 

Marinade:

 

Corn starch and sugar

1/2 tsp each

Salt

1/3 tsp

Pepper

As desired

 

 

Sauce:

 

Apple cider vinegar and water

1 tbsp each

Tomato paste

2 tsps

Sugar

1.5tsps

Low sodium soy sauce

1 tsp

Crushed garlic and ginger

1/2 tsp each

Chili pepper

As desired

 

 

Marinade:

 

Fresh orange juice

50ml

Cornstarch

2 tsps

 

Method:

  1. Cut the chicken thigh into small pieces, then marinate for 30 minutes.
  2. Cut the pineapple, and the green and red capsicum into small pieces, and whisk the egg.
  3. Coat chicken thigh with whisked egg and instant oatmeal.
  4. Heat three tsps canola oil, pan fry chicken thigh over a low heat until golden brown and cooked. Remove from the heat.
  5. Heat one tsp canola oil to sauté the crushed garlic and ginger, stir into the sauce and bring to the boil.
  6. Stir quickly the chicken thigh, green and red capsicum. Then add pineapple and pour cornstarch mixture before serving.

Tips:

  • Fresh orange juice and apple cider vinegar can replace the excess use of sugar in a traditional sweet and sour sauce recipe to bring out the subtle sweet and sour flavor.
  • Traditional sweet and sour recipe will deep-fry the meat which adds lots of calories. Coating with oatmeal and pan-frying the meat can make it just as crispy.
【MSL X Hang Lung】Pork Rolls with Walnuts (Chinese)

Ingredients

 

Pork fillets

200g

Walnuts (unsalted or sugar-free)

80g

Onion

1/2

Sliced shallot

1 tbsp

Crushed garlic

1 tbsp

Oil

2 tsps

Red pepper (chopped)

1 tsp

Sesame seeds

As desired

 

 

Marinade:

 

Sugar

1/2 tsp

Salt

1/3 tsp

Pepper

As desired

Egg

1

Cornstarch

1/2 tsp

 

 

Seasoning:

 

Low sodium soy sauce

1 tsp

 

Method:

  1. Slice the pork fillets, tenderize with the back of knife and marinate.
  2. Dice the walnuts, set aside.
  3. Make a roll with the pork fillets and the walnuts, use cornstarch to keep the roll intact.
  4. Heat two teaspoons of oil and pan-fry the pork rolls until golden brown.
  5. Pan-fry onion, sliced shallot and garlic, and season with low sodium soy sauce and sugar.
  6. Sprinkle with red pepper and sesame seeds, and serve.

Tips:

  • Most of the phytochemicals are on the skin of walnut. Therefore, it is healthier to consume walnuts with their skins
  • We can obtain a larger slice by sliding the pork horizontally, the diced walnut can also be wrapped more easily. The meat will also be tenderer as fibrous tissue is cut off

 

【Eat Your Way Fit】Fried rice with minced pork and lemongrass (Chinese)

Ingredients:

 

Minced pork

160g

Shallot

2 tbsp

Kernel corn

200g

Sesame oil

4 tsp

Cooked rice

2 bowls

 

 

Marinade:

 

Lemon leaves

3 pc

Lime juice

3 tbsp

Chilly capsicum

2 pc

Fish sauce

3 tsp

White pepper

1/2 tsp

Lemongrass powder

2 tsp

Sugar

2 tsp

 

Method:

  1. Shred lemon leaves, chopped shallot and dice chilly capsicum.
  2. Drain kernel corn.
  3. Marinate minced pork for 10 min.
  4. Heat up the pan with sesame oil. Pan fry shallot, add in minced pork, cook until medium. Add in cooked rice, mix well until rice won’t stick together.
  5. Add in kernel corn, mix well and serve.
【Eat Your Way Fit】Okonomiyaki with bonito flakes (Chinese)

Ingredients:

 

Okonomiyaki flour

100g

Cabbage

1/2 bowl

Carrot

1/2 bowl

Egg

1

Lean pork slice

160g

Water

1/2 cup

Oil

1 tsp

 

 

Seasoning:

 

Low fat salad dressing

2 tsp

Okonomiyaki sauce

1 tbsp

Shredded seaweed

a pinch

Bonito flakes

a pinch

 

Method:

  1. Shred cabbage and carrot.
  2. Beat egg.
  3. Mix Okonomiyaki flour with water and egg. Add in shredded cabbage and carrot.
  4. Heat up non-stick pan with 1/2 tsp oil
  5. Add in 1/2 of the mixture of step 3, pan fry to medium and then put half of the pork slice on it. Pan fry the other side till golden brown and well done.
  6. Repeat step 4-5 using the remaining ingredients.
  7. Spread 2 tsp low fat salad dressing, 1 tbsp Okonomiyaki sauce, shredded seaweed and bonito flakes as desired and serve.

 

【MSL X Hang Lung】Spicy and Crispy Chicken Fillets (Chinese)

Ingredients:

 

Minced pork

160g

Shallot

2 tbsp

Kernel corn

200g

Sesame oil

4 tsp

Cooked rice

2 bowls

 

 

Marinade:

 

Lemon leaves

3 pc

Lime juice

3 tbsp

Chilly capsicum

2 pc

Fish sauce

3 tsp

White pepper

1/2 tsp

Lemongrass powder

2 tsp

Sugar

2 tsp

 

Method:

  1. Preheat the oven to 200°C.
  2. Rinse, peel and cut the chicken fillets into 18 small pieces and marinate for 10 minutes.
  3. Crush the corn flakes. Mix with the bread crumbs and paprika powder.
  4. Pan fry chicken pieces without oil until half-cooked.
  5. Coat the chicken pieces with egg wash and bread crumb mixture. Put them on a baking tray.
  6. Bake for 10 minutes. Turn the chicken pieces and bake for a further three minutes.

Nutrition tips:

  • Animal skins are saturated fat. Remove chicken skin before cooking can reduce fat intake by five times. It can also reduce the risks of hypertension, heart disease and stroke.
  • Corn flakes are sugar-free and low in fat content, can makes the chicken crispy and greatly reduce fat intake.
【Eat Your Way Fit】Penne with seafood and cream sauce (Chinese)

Ingredients:

 

Penne (cooked) 

2 bowls

Assorted seafood 

2 bowls

Garlic                  

4 pc

Ginger 

6 slices

Skimmed milk

40ml

Reduced fat cream

60ml

Low fat cheese (diced) 

2 pc

Oil

4tsp

 

 

Seasoning: 

 
Salt  

1/2 tsp

Black pepper  

1 tsp

 

Method:

  1. Blanch assorted seafood with ginger.
  2. Boil water, cook penne.
  3. Grind garlic.
  4. Heat up oil, pan fry garlic and assorted seafood.
  5. Add in skimmed milk, low fat cream and penne. Mix well.
  6. Add in cheese, salt, black pepper and serve.
【Eat Your Way Fit】Pan fried noodle with beef tenderloin in black pepper sauce (Chinese)

Ingredient:

 

Beef tenderloin

160g

Green pepper

1 medium

Onion

0.5 medium

Dried egg noodle

1 piece

Crushed garlic

1 tbsp

 

 

Marinade:

 

Low sodium soy sauce

2 tsp

Corn starch

1 tsp

Sesame oil

1 tsp

Crushed black pepper

1 tsp

 

 

Sauce:

 

Water 

4 tbsp

Low sodium soy sauce

2 tsp

Sugar

1 tsp

Crushed black pepper

1 tsp

Dark soy sauce

1 tsp

 

Method:

  1. Boil egg noodles until soft, drained.
  2. Shred green pepper and onion.
  3. Marinade shredded beef tenderloin for 15 min.
  4. Heat 2 tsp oil to sauté crushed garlic and onion, stir-fry beef tenderloin until turns brown. Stir in sauce, then corn starch mixture, stir until thickened and stir with egg noodles.

 

 

 

Bahan:  
Daging sapi 160 krim (120)
Paprika hijau 1 (30)
Bombay 1/2 (30)
Mitelur 1 (210)
Totok bawang putih 1 sdk (10)
   
Bumbu pengasin:  
Sedikit kecap asin 2 sdt
Tempung jangung 1 sdt (20)
Minyak wijin 1 sdt (42)
Mrica bubuk hitam 1 sdt
   
Bumbu:  
Air 4 sdk
Sedikit kecap asin 2 sdt
Gula 1 sdt (16)
Mrica bubuk hitam 1 sdt
Kecap hitam 1 sdt

 

Caramembuat:

  1. Mi sudah matang taruk mangkok
  2. Cabe bcsar potong tipis terus bomboy sama potong tipis daging sapidikasih bumbu, pengasinkan: 15 menit
  3. Panaskan kuwali di kasih minyak 2 sdk. Dioseng oseng bombay sama bawang putih. Di oseng daging sapi sampek matang. Di taruk kan bumbu pengasin. Semua sudah di masak matang tinggal masukan pengental. Tingal kan sedikit sausnya mengering terus di campur denga mi tclor yang sudah matang.
【MSL X Hang Lung】Stir-fried Prawns with Apple and Snowy Fungus (Chinese)
Ingredients:  
Prawns 160g
Apple 1
Celery 150g
Carrot 80g
Black fungus (dried)  20g
White fungus (dried) 10g
Crushed garlic 1 tsp
Spring onion A pinch
Ginger 2 pcs
Oil 2 tsps
   
Seasonings:  
Water 2 tbsps
Corn starch 1 tsp
Sugar 1/4 tsp
Salt A pinch
Pepper A pinch

 

Method:

  1. Peel, devein and rinse the prawns, season with salt, pepper and corn starch. Put aside.
  2. Soak then tear the black fungus and white fungus into pieces. Blanch and set aside.
  3. Chop the celery and slice the carrot.
  4. Rinse and dice the apple.
  5. Heat one teaspoon of oil to sauté garlic, spring onion and ginger. Stir with prawns for a while.
  6. Heat one teaspoon of oil to stir-fry celery, carrot, black fungus and white fungus.
  7. Stir in prawns with seasonings in high heat. Lastly add apple, turn off the heat and stir quickly.

 

Nutrition tips:

  • Rub the apple with edible soda powder for two minutes is a good way to remove the wax on the skin.
  • In order to preserve the nutrients in fruit, it is recommended to cook the fruit at last. Then remove the pan from heat and serve the dish as soon as possible.
【Eat Your Way Fit】Pork chop with orange sauce (Chinese)
Ingredients:  
Boneless pork chop 400g
Green, red, yellow bell pepper half pc each
   
Sauce:  
Fresh orange juice  100ml
Apple cider vinegar 2 Tbsp
Soy sauce  2 tsp
Sugar 4 tsp
Cornstarch 2 tsp
Garlic 1/2 tsp
Grounded Ginger 1/2 tsp
Water  2 Tbsp

 

Method:

  1. Slice bell peppers.
  2. Heat up 2 tsp oil in a pan, pan fry pork chop until done, set aside.
  3. Heat up 2 tsp oil in another pan, stir fry bell pepper.
  4. Add in the sauce, cook until thicken and add in fried pork chop. Mix well and serve.
【Eat Your Way Fit】 Pan fry Konnyaku bundles (Chinese)
Ingredients:  
Konnyaku bundles 28 bundles
Onion 1/2 bowl
Chinese chive 1/2 bowl
Red bell pepper 1pc
Mung bean sprouts 1/2 bowl
Imitated crab stick 4 pcs
Ham 2 pcs
Oil  1 tsp
   
Marinade:  
Oyster sauce 2 tsp
Sugar 1/2 tsp
Sesame oil 1 tsp

 

Method:

  1. Drain Konnyaku bundles.
  2. Slice onion and ham. Cut Chinese chive and red bell pepper into sections. Shred imitated crab stick with hands.
  3. Heat up 1 tsp oil in a pan, fry onion. Add imitated crab stick, ham and Konnyaku bundles.
  4. Add in oyster sauce and sugar, then add in Chinese chive and bell pepper. Stir fry until soft.
  5. Add in mung bean sprouts and sesame oil then serve.
【MSL X Hang Lung】Spinach and Assorted Mushrooms Risotto (Chinese)

Ingredients:

 

Arborio rice

100g

Button mushroom

200g

Shiitake mushroom

20g

Celery and spinach

1 bowl each

Onion

1/2

Warm water

1 liter

Chicken broth

250ml

Rosemary and thyme

2 Tbsps each

Olive oil and garlic

2 tsps each

Parsley and butter

1 tsp each

Lemon juice

1 Tbsp

Salt

1/3 tsp

Black pepper

As desired

 

Method:

  1. Soak and slice the shiitake mushroom, slice the button mushroom.
  2. Dice the celery and onion. Chop the spinach. Set aside.
  3. Heat the olive oil. Saute the onion, diced garlic and celery. Stir in the Arborio rice.
  4. Add hot chicken broth and boil in medium heat for 10 minutes. Add warm water little by little and keep stirring.
  5. Add parsley, butter, lemon juice, pepper and salt.
  6. Lastly, add the spinach, mix well until cooked and serve.

 

Nutrition tips:

  • Spinach contains large amount of iron, vitamin K and antioxidants. It is better to add the spinach lastly so as to retin more nutrients.
  • Cheese and butter are the main ingredients in traditional risotto recipe. We use mushrooms and herbs instead to bring out the flavor and texture, which is much healthier.
【Eat Your Way Fit】Korean-style kimchi tofu pot (Chinese)

Ingredients:

 

Kimchi

150g

Janpanese cabbage

1 bowl

Mushroom 

1 bowl

Tofu

1 piece

Beef slice

80g

 

 

Marinade (for beef):

 

Soy sauce

1 tsp

Mirin 

1 tsp

Sugar

1 tsp

 

Method:

  1. Marinate beef slice for 10 minutes.
  2. Boil 2 cups of water.
  3. Add in Japanese cabbage, mushroom, tofu and kimchi, keep boiling.
  4. Add in beef slices lastly, boil with cover for 1 minute and serve.
【Eat Your Way Fit】Spring Onion and Potato Omelet (Chinese)

Ingredients:

 

Spring Onion (Diced)

2/3bowl

Potato (Shredded)

360g

Egg

Smoked turkey

60g

Oil

2 tsps

   

Seasonings:

 

Salt

1/2 tsp

Pepper

As desired

 

Method:

  1. Dice spring onion and shredded smoked turkey. Set aside.
  2. Shredded potato and soak in water for 15 minutes. Drain and set aside.
  3. Whisk eggs. Add seasonings, spring onion, turkey and potato. Mix well.
  4. Heat oil and add in the egg mixture. Pan-fried until done and serve.