soup.
Cooking time: 25 minutes Serves: 4
Ingredients:1 tablespoon olive oil1 onion, chopped3 cloves garlic, crushed650 g butternut pumpkin, peeled and diced1 red capsicum, diced3 cups salt-reduced vegetable stock3 cups water420 g can four bean mix, drained and rinsed60 g spaghetti, broken into pieces2 cups frozen mixed vegetables.
Method:1. Heat oil in a large saucepan. Add onion, garlic, pumpkin and capsicum and cook over medium-high heat for 1-2 minutes. 2. Pour in stock and water and add remaining ingredients. Bring to the boil, then reduce heat and simmer covered for 20 minutes. 3. Serve with a slice of crusty wholegrain bread.
chicken wrap.
Cooking time: 15 minutes Serves: 2
Ingredients:1 skinless chicken breast, cubed2 burrito wraps2 tablespoons reduced-fat natural yoghurt1 cup shredded lettuce1/4 cup low-fat cheese, grated2 tablespoons diced tomato1/2 onion, diced1/4 teaspoon coriander, chopped1/4 teaspoon cumin1/4 teaspoon turmeric1/2 teaspoon garlic, crushed.
Method:1. Heat the wok to medium heat and cook onion. Then add the garlic, coriander, cumin and turmeric. 2. Chop the chicken into small cubes/ strips and add to wok. Toss into spices, onion and garlic. When chicken is cooked through, remove wok from heat. 3. Heat wraps in microwave until soft and warm. Place on a plate. Put 1 tablespoon of the yoghurt onto the wrap and place half of the chicken onto it. 4. Put preferred amount of lettuce, cheese and tomato on chicken. Fold bottom of the bread and fold the sides of the bread over the filling. Do the same for the second wrap.
chicken logs.
Preparation time: 10 minutes Cooking time: 20 minutes Makes: 20 logs
Ingredients:1 large chicken breast fillet, skinless, roughly chopped1 medium potato, grated1/2 teaspoon fish sauce1 teaspoon lime juice1 clove garlic, chopped1 tablespoon fresh basil leaves.
Method:1. Preheat oven to 180˚C2. Place all ingredients in a food processor and blend until almost smooth.3. Shape into 5 cm logs.4. Place on an oven tray lined with baking paper .5. Cover with foil and bake for 15-20 minutes or until cooked through.
Fish and tomato casserole.
Preparation time: 10 minutes Cooking time: 25 minutes Serves: 4
Ingredients:500 g white fish fillets, skin and bones removedjuice 1/2 lemon2 teaspoons olive oil2 onions, sliced1 tablespoon tomato paste (reduced salt)1 green capsicum, sliced1/2 cup dry white wine1 X 440g can whole peeled tomatoes (reduced salt)1/3 cup chopped fresh parsley2 teaspoons grated parmesan cheese2 teaspoons fresh breadcrumbsground pepper, to taste.
Method:1. Place fish in a high-sided casserole dish. Pour lemon juice over fish. Sprinkle with pepper. 2. Heat oil in a non-stick frypan. Cook onions over a medium heat until soft. Add tomato paste. Cook for 1 to 2 minutes. Add capsicum, wine, tomatoes and parsley. Simmer over a low heat for 5 to 10 minutes or until capsicum is just soft. 3. Arrange vegetables over fish. Combine parmesan cheese and breadcrumbs. Sprinkle over vegetables. Bake at 190°C for 15 minutes or until the fish is cooked.
Mushroom and greens stir-fry.
Preparation time: 10 minutes Cooking time: 10 minutes Serves: 4
Ingredients:2 leeks, sliced, or200 g brussels sprouts, sliced1 bunch baby bok choy, washed and cut into bite sized pieces1 tablespoon olive oil250 g mushrooms, slicedreduced salt oyster or soy sauce, to taste.
Method:1. Heat oil in non-stick frypan or wok over high heat. 2. Stir-fry leeks or brussels sprouts and bok choy until a vibrant green. 3. Add mushrooms and stir-fry until tender and juicy. 4. Season with oyster sauce or soy sauce.
pork patties.
Preparation time: 10 minutes Cooking time: 10 minutes Makes: 15 small patties
Ingredients:300 g pork fillet1 tablespoon olive oil1 egg, beaten1/2 cup self raising flour1 small cucumber, finely chopped1/2 red capsicum, finely chopped3 spring onions, finely chopped.
Method:1. Process pork in food processor, combine with, egg, self raising flour, cucumber, capsicum and spring onions and blend for 60 seconds.2. Heat oil in non-stick frypan and cook teaspoonfuls of mixture over medium heat until golden brown on both sides.
potato with cheese filling.
Good source of: calcium, folate. Preparation time: 10 minutes Cooking time: 70 minutes Serves: 4
Ingredients:4 medium to large potatoes, for baking1 egg, beaten1 cup reduced fat grated cheese.
Method:1. Bake potatoes in hot oven until soft in the centre (about 1 hour) or microwave on High for 5 to 7 minutes until soft. 2. Slightly cool potatoes and then cut in half and scoop out centres, leaving skins intact. Mix all the potato insides together in a bowl, add eggs, beat well, add cheese and salt. 3. Spoon mixture back into potato shells. Bake 5 to 10 minutes in hot oven (200°C) until golden brown or reheat in microwave oven for 2 to 3 minutes on High.
Seafood omelette.
Ingredients:6 eggs1/2 cup low-fat cheese, grated1/2 cup seafood (fish, crab, prawns etc)1/2 onion, diced.
Method:1. Beat eggs in a small bowl. 2. Add grated cheese, seafood and diced onions to the egg mixture. 3. Spray pan lightly with olive oil and pour the mixture into the pan. 4. Cook the omelette on one side until it is brown or if it looks well cooked. Flip it over to the other side and cook that side until brown. 5. Slide it out of the pan on to a plate.
spinach triangles.
Preparation time: 15 minutesCooking time: 30 minutesServes: 4
Ingredients:1 bunch spinach, stalks removed, washed well and drained1/2 cup spring onions, sliced250 g ricotta cheese, low-fatnutmeg, pinch1/2 cup parsley, chopped12 sheets filo pastry2 teaspoons olive oil2 teaspoons butter, or poly/mono unsaturated margarine1 tablespoon sesame seeds.
Method:1. Shred spinach and steam or microwave until tender. Cool and squeeze as dry as possible. 2. Combine spinach with spring onions, ricotta, nutmeg and parsley. 3. Fold one sheet of pastry in half lengthwise, place one spoonful of spinach mixture in one corner and fold over to form a triangle. Continue folding to end of pastry. Repeat with remaining pastry and spinach mixture. 4. Place triangles on a non-stick baking tray. 5. Heat oil and butter and brush over tops of pastry triangles. Sprinkle with sesame seeds and bake in a moderate oven (180ºC/350ºF) for about 30 minutes or until brown and crisp. Serve hot.
sesame chicken.
Preparation time: 15 minutes Cooking time: 15 minutes Serves: 6
Ingredients:2 teaspoons minced garlic2 teaspoons minced ginger2 teaspoons Chinese five spice2 tablespoons honey3 tablespoons reduced-salt soy sauce2 teaspoons sesame oil500 g skinless chicken breast fillets, diced1 tablespoon white sesame seeds
Method:1. Mix the garlic, ginger, Chinese five spice, honey, soy and sesame oil in a large bowl. Add chicken pieces to the bowl, mixing well to coat evenly. Marinate in the refrigerator for 4hr, tossing every hour to re-coat. 2. Pre-heat oven to 170C. Place marinated chicken pieces on a wire cake rack on a flat oven tray and cook for 10min. 3. Brush the chicken pieces with the reserved marinade and sprinkle over the sesame seeds. 4. Return tray to oven and cook for a further 3-5min or until chicken is cooked through.
blogging on a few events i remember.
Weimingpig's birthday. Met up, and celebrated under his block. Ran into Sengsoon and some others while waiting for the rest to come over. Had a short chat with him before leaving. Went under ming's block and waited for him. Played with flour and cake. HAHA, hell fun.
One of these days, met Justin Wenrui Adison Zhixiang Junwei Cheeyoung at 209. Watched them bball, fooled around and played with a baby!! Hehe, damn cute! Love him, haha. Only Justin and i were playing with him. The rest were either playing bball or chatting. So mean, unloving, dont like them. :@ Cheh. Sunburnt. So bad. Dont like. Merely passed a stupid remark and they started to gl me... Pity me please. Pei Wenrui wait for bus at 201 and headed back home. Reached home quite early, around 7. Haha. Went down, met Sebest and the rest.
Yesterday, went pulau ubin with Denise and the boys. Hm, fun but tiring. >< Muscles cramp, but i bet that dog have difficulties walking now, after cycling plus walking for so long, HAHAHAHA. Okay whatever.
Kept dua-ing Wenrui and Jelly these few days, LOL. Justin as well, sorry. LOL. Supposed to meet them for movie and ton today but im lazy, hehe.
Thats all. Shan't elaborate on the rest of the days.
TODAY'S MY DEAR QUEENIE'S BIRTHDAY, HAPPY BIRTHDAY DEAR, I LOVE YOU.
