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Cooking MTV

Dried Sweet Plum Ice Chilled Bitter Melon

(4 Servings)

 

Ingredients:

 

Bitter Melon (large)  

1 piece

Dried Sweet Plum  

10 pieces

Water  

500 ml

Oil     

1 tsp

Salt   

1 tsp

 

Directions:

1. In a bowl, put dried sweet plums and start boiling. Reduceheat to medium after boiling. Keep cooking until halfwatercontent remains.

2. Increase the heat to high, cook the dried sweet plum juice into thick paste.Cool the sweet plum juice and set aside.

3. Cut the bitter melon intoslices. Remove pith thoroughly.

4. Season the bitter melon with salt.

5. Heat the pot with oil and water. And then cook the bitter melon for 2 minutes. Soak the bitter melon in ice water for 5 minutes.

6. Drain the bitter melon. Mix the bitter melon with sweet plum juice. Place the bitter melon in the refrigerator for a day.

7. Mix the bitter melon and the sweet plum juice well. 

Sake Poached Clam

 (2 Servings)

 

Ingredients :

 

Clam 

300g

Sake  

200ml

Low Fat Chicken Broth  

200ml

Hot Pepper 

1 piece

Oil 

1 tsp

Salt 

1/3 tsp

Green Onion  

Suitable Amount

Ginger  

Suitable Amount

 

Directions : 

1. Chop green onion, ginger, hot pepper and set aside.

2. Heat the pot, add the chicken broth, sake, the chopped green onion and ginger, then cook with lid.

3. Add the clams and cook with lid for 3 minutes until all clam shells open.

4. Add salt (taste first). Decorate with hot pepper.

Pepper Roasted Herb Snapper

 (4 Servings)

 

Ingredients :

 

Snapper

1 piece (350 g)

Coarse salt

 200g

Flour

60g

Water

Suitable Amount

Thyme, Rosemary

1.5 tbsp each

Lemon/Lime

1 piece

 

Directions:

1. Remove snapper organs and fins. Keep fish scales. Rinse and drain the snapper well.

2. In a bowl, mix the coarse salt, flour, thyme and rosemary. Add small amount of water and stir into salt pulp.

3. Put part of the moisten salt paste evenly on parchment paper.Place the snapperabove the paste. Lay the rest of moisten salt paste on the snapper.

4. Place the lemon slices over the snapper. Wrap the snapper with parchment paper well.

5. Preheat the oven to 220°C. Bake the snapper in oven for 15minutes.

 

Remarks:

1. Snapper can be replaced with mullet, bass or trout.

2. Remove fish skin before serving.Squeeze lemon juice over fish for better savouring. 

Pad Thai

 (2 servings) (358 kcal / Serving)

 

Ingredients:

 

Thai rice noodles

100g

Shrimp

6

Egg

1

White bean curd

30g

Bean sprout

100g

Chinese chives

Half bowl

Garlic

4 cloves

Shallot

1

Red chili

1

Thai Basil

6 pieces

Lime

1

 

 

Seasoning:

 

Sriracha chili sauce

20 ml(about 1.3 tablespoons)

Fish sauce

1.5 teaspoons

Lime (for squeezing juice)

1.5

Sweetener

1 teaspoon

Dried red shrimps

1 teaspoon

Oil

2 teaspoons

 

Method:

  1. Soak theThai rice noodles for half an hour, drain the water and set aside.
  2. Mince the garlic, dried shallotsand the red chili; Slice the white bean curds; Cut the Chinese chives into sections.
  3. Mix the Sriracha chili sauce, fish sauce, lime juice and sweetener to make a Pad Thai sauce.
  4. Heat 1 teaspoon of oilin a frying pan over a medium heat,sauté the garlic,  shallots, red chili and white beans until fragile; Beat the eggand stir-fry in the pan; Stir-fry the shrimps until half-cooked; Add a teaspoon of oil, stir-fry theThai rice noodles; Add the Pad Thai Sauce, bean sprouts and Chinese chives and quick stir; Turn off the heat, add Thai basil and sprinkle some dried red shrimps on top; Cut half a lime and put it besides the Pad Thai noodles.
Steamed Turnip cake

(4 servings) (293 kcal/Serving)

 

Ingredients:

 

White radish

650g

Glutinous rice flour

150g

Water chestnut starch

30g

Lean Char Siu

90g

Dried shrimps

1/2 tablespoon

Dried scallops

1/2 tablespoon

Oil

3 teaspoons

Water

100ml

Green onion (chopped)

Appropriate amount

 

 

Seasoning:

 

Oyster Sauce

1 tablespoon

Sesame oil

1 teaspoon

Sweetener

1 teaspoon

Salt

1/3 teaspoon

Pepper

Appropriate amount

 

Method:

  1. Peel and wash the white radish, slice (about 1 cm thickness) and cut into strips for use. Diced the lean Char Siu for use. Soak dried scallops and dried shrimps with warm water. Tear the softened scallops apart into very thin strips after soaking. Leave 100ml of soaking water for use.
  2. Steam the white radish strips over medium heat for 10 minutes.
  3. Heat 2 teaspoons of oil in frying pan, stir fry the lean Char Siu, half of the dried shrimp, half of the dried scallops for a few minutes. Then add the white radish strips, 1 teaspoon of sesame oil, 1 tablespoon of oyster sauce and stir well.
  4. Sieve the glutinous rice flour and water chestnut starch. Add 100 ml of water, 100 ml of soaking waterinto the flour and mix well. Add 1/3 teaspoon of salt, 1 teaspoon of sweetener and some pepper into the flour mixture to taste. Gradually add the cooked radish strips into the flour mixture to avoid the overheating of the mixture.
  5. Pour the flour mixture into the 8-inch round aluminum foil pan. Sprinkle the remaining shrimp and scallops on top of the mixture. Steam it for one hour. Sprinkle the chopped green onion on top of the turnip cake.
【MSL X Hang Lung】Low Calorie Macanese Chicken (Chinese)

Ingredients:

 

Chicken thigh (skinless)

480g (about 4 pc)

Sweetcorn

1/2 bowl

Shredded coconumt

1/2 tbsp

 

Marinade:

 

Low sodium soy sauce

2 tsp

Pepper

1/2 tbsp

Sugar

1/2 tbsp

 

Sauce:

 

Garlic

6 pieces

Shallot

1

Chilli

1/2 pc

Shredded coconut

1/2 tbsp

Tomato paste

1 tbsp

Reduced-fat peanut butter

1 tsp

99% reduced chicken broth

1/2 cup

Skimmed milk

1/4 cup

Black peper

1/2 tsp

 

Method:

  1. Chop the garlic, onion and deseeded chili, set aside.
  2. Wipe then chop the chicken after rinse.
  3. Pour the marinade, set aside for 30 minutes.
  4. 200°C Pre-heat the oven to 200°C.
  5. Pre-heat the non-stick frying pan, the fry the chicken pieces until golden, and is about 80% cooked.
  6. Fry the garlic, onion chili, tomato paste and sweet corn, then pour in the remaining sauce.
  7. Pour the sauce onto the chicken pieces, then sprinkle shredded coconut .
  8. Bake for 10 minutes, ready to serve.

 

Nutrition tips:

  • Placing a baking paper onto the tray can help absorb excess oil, it also makes cleaning easier.
Pumpkin and Chicken Risotto

(2 servings)

 

Ingredients:

 

Pumpkin

140g

Chicken

160g

Arboriorice

100 g

Low sodium chicken broth

750 ml

White wine

20 ml

Low fat butter

2 teaspoons

Olive oil

1 teaspoon

Onion

1/3

Red Chili Pepper

1/4

Rosemary

Appropriate Amount

Salt

1/2 teaspoon

Black Pepper

Appropriate Amount

 

Method::

  1. Preheat the oven at 190 °C.
  2. Cut 1/2 of pumpkin into small cubes (about 1x1x1 cm) and cut the remaining pumpkin into large cubes (about 2x2x2 cm); Cut the chicken into pieces; Cut the onion into small squares; Remove the seeds of red chili pepper and cut into pieces.
  3. Marinate the chicken with 1/4 teaspoon of salt and some black pepper. Bake chopped pumpkin in an oven for 15 minutes until the pumpkin softens. At the same time, bring the low-sodium chicken broth to a gentle boil then set aside.
  4. Heat 1/2 teaspoon of olive oil in a frying pan over a medium heat,fry the chicken pieces until it is browned and then set them aside.
  5. Add 1 teaspoon of low-fat butter, 1/2 teaspoon of olive oil and sauté the onion to soft and transparent. Stir in chili and rosemary.
  6. Add the Arborio rice and stir-fry for a few minutes over medium low heat; add 20 ml of white wine, stirring all the time and allowing the wine to evaporate.; Add 1/3 of the chicken brothto the pan, stir and cook for 3-4 minutes. Stir in 1/3 of the chicken soup and cook for another 3-4minutes. Finally, stir in the remaining broth, add the sautéed chicken and roasted pumpkin cubes into the pan, cook for 3-4 minutes.
  7. Season with 1/4 teaspoon of salt and some black pepper to taste. Cook the rice until it is ‘al dente’.
  8. Removefrom the heat, stir in the butter and cover the pot for 3 minutes, then it is ready to serve. 
Malaysian Grilled Chicken Skewers with Satay Sauce

(2 servings total)

 

Ingredients:

 

Chicken Fillets

160g

Bell Peppers (Red, Green, Yellow)

Each Color 1/3

Onion

1/4

Marinade:

 

Smoked Paprika

A pinch

Salt

A pinch

Red Onion (Diced)

2 teaspoons

Garlic

2 teaspoons

Lemon Grass (Finely chopped)

2 teaspoons

 

Sauce:

 

Reduced Fat Peanut Butter

1 tablespoon

Reduced Fat Coconut Milk

2 tablespoons

Turmeric Powder

1 teaspoon

Five Spice Powder

1/4 teaspoon

Lemon Juice

1/4 teaspoon

Sweetener

1 teaspoon

Salt

1/2 teaspoon

 

Method:

1. Preheat the oven to 250 °C.

2. Remove the seeds of the bell peppers, wash them and cut into pieces. Wash the onion and cut into pieces. Divide the chicken fillets into pieces and marinate them for 20 minutes.

3. Mix the ingredients to make the Satay sauce.

4. Thread the chicken pieces, bell peppers and onion on each skewer. Brush the chicken pieces with the Satay sauce.

5. Place the skewers in the oven for about 10 minutes or until cooked through. Serve with satay sauce.

Japanese Rice Balls with Grilled Salmon and Vegetables

(2 servings)

 

Ingredients:

 

Rice

2 bowls

Salmon

160g

Carrots

4 tablespoons

Broccolis

4 tablespoons

Seaweed (for sushi)

2 pieces

Oil

1 teaspoon

 

 

Sauce:

 

Reduced Salt Soy Sauce

4 teaspoons

Rice Wine

2 tablespoons

Sweetener

1 teaspoon

Black Pepper

Appropriate amount



 

Method:

  1. Boil a pot of hot water, cook the carrots and broccolis. Let them cool down before finely chopping them.   
  2. Heat 1/2 teaspoon of oil in a frying pan over a medium heat, add salmon and pan-fry it to golden brown color then cut into pieces.
  3. Add the cooked carrots, broccoli and salmon pieces to the rice and mix them well.
  4. Place 1/3 bowl of mixed rice on top of a piece of plastic paper about 1 square foot, then wrap it up and make the rice ball into a triangular shape.
  5. Mix the KIKKOMAN Reduced Salt Soy Sauce, rice wine, and sweetener into a sauce.
  6. Heat the frying pan, add 1/2 teaspoon of oil and brush it evenly on the pan. Fry the rice balls until both sides have lightly turned brown.
  7. Brush the sauce onto the rice balls and fry it to golden brown color; turn over the other side and repeat the same step.
  8. Finally, stick the seaweed onto the rice ball and it is ready to serve.
Matcha Egg Custard, Purple Sweet Potato Snowy Mooncake

(10 servings total) (147kcal /Serving)



Ingredients:

Matcha Outer Dough:

 

Flour

7 g

Glutinous rice flour

12 g

Rice flour

12g

Sweetener

25g

Skim milk

65 ml

Oil

1 tsp

Matcha powder

5 g (about 1/2 tbsp)

 

 

Purple Sweet Potato Dough:

 

Flour

7 g

Glutinous rice flour

12 g

Rice flour

12g

Sweetener

25g

Skim milk

65 ml

Oil

1 tsp

Purple Potato Powder

5g (about 1/2 tbsp)

 

 

Custard Filling:

 

Low gluten flour

12g

Custard powder

12g

Sweetener

25g

Egg mixture

25ml

Reduced fat coconut milk

50ml

Butter

2g

 

 

Purple Sweet Potato Filling:

 

Purple Sweet Potato

100g

Sweetener

20g

Coconut flakes

1/2tbp

 

 

Tools:

 

50g Mooncake mold

 

Powder brush

 

Mooncake boxes

 

Cooked glutinous rice flour

 

 

 

Instructions:

 

Outer dough:

  1. Mix and sieve the purple sweet potato and matcha outer doughingredients separately. Cover it with plastic wrap separately and steam for about 10 minutes to form 2 doughs.
  2. Wrap the dough in plastic wrap and place in a refrigerator for later use.

 

Egg custard filling:

  1. Sieve the low-gluten flour and custard powder, add thesweetener and mix well.
  2. Stir in egg mixture and reduced fat coconut milk and mix well. Then, add in the butter and mix well too.
  3. Place the mixture in a tray, cover with plastic wrap, steam over medium heat for about 5-10 minutes, or until fully cooked.
  4. After letting it cool down, put it in the refrigerator for later use.

 

Purple sweet potato filling:

  1. Cut the sweet purple potato into small pieces and put it in a dish. Steam for about 15 minutes over high heat until it is cooked. Add the rest of the ingredients, mashand mix it well.
  2.  After letting it cool down, put it in the refrigerator for later use.

 

Mooncake:

  1. Brush the mooncake powder in the mooncake box and the mooncake mold, and set aside.
  2. Divide the fillings into 5 parts and knead them into 5 balls (about 25 grams per serving).
  3. Divide the outer dough into 5 parts and knead them into 5 balls (about 25 grams per serving).
  4. Take oneouter dough ball, flatten it, wrap one filling ball and seal it.
  5. Put the mooncake into the mold, put it on the plate and press it gently for 1-2 times, then demold carefully.
  6. Brush the mooncake powder over the mooncake mold and repeat steps 4-5 until all materials are used up.
Strawberry Mochi (Daifuku)

Ingredients – Mochi Dough:

 

Sticky rice flour

50 g

Sweetener

5 tsps (approx. 20g)

Water

75 g (approx. 1/3 cup)

Cooked sticky rice flour

Small amount

 

Ingredients - Filling:

 

Adzuki beans

55g (approx. 1/4 cup)

Sweetener

4 tsps

Strawberry

4 pieces

 

Method:

  1. Pre-soak the adzuki beans in water for at least 3 hours or preferably overnight.
  2. Transfer the soaked adzuki beans to a pot, add 1 cup of water and bring to the boil under medium heat. Change to low heat and continue to cook for another 30 minutes or until the beans turn soft (If the beans weren’t soft enough, add another 1/2 cup of water and continue to cook. Alternatively, turn off the heat and leave the beans covered under residual heat for another 15-20 minutes). When only 1/3 of the water remains, add sweetener and mash the beans with a fork or a blender. Reserve the bean mash for later use.
  3. Clean the strawberries and chop the tops off.
  4. Divide adzuki bean mash approx. 15-20g each and roll into balls.
  5. Flatten one of the adzuki bean balls and wrap around a piece of strawberry. The pointy end of the strawberry should remain exposed. Repeat with remaining strawberries.
  6. Mix sticky rice flour and sweetener together in a microwave-safe bowl.
  7. Add water into (6) and mix until smooth.
  8. Cover the bowl with cling wrap, place mixture into the microwave to cook for 2-3 minutes (Microwave for 1 minute first, then microwave further in 1 minute increments; mix the dough with a spoon each time. As a guide, for 500W power will take around 3 minutes, 700W power will take around 2 minutes). Remarks: You may cook the dough by steaming it for 20-25 minutes.
  9. When the dough turns translucent it means that it is fully cooked.
  10. Place the cooked dough on a plate of cooked sticky rice flour, let it cool to touch and divide into 4 halves.
  11. Flatten a piece of sticky rice dough and wrap it around a previously prepared strawberry in adzuki bean mash. Knead the ends of the dough together so it is fully enclosing the piece of strawberry. Repeat with remaining doughs.
  12. Sprinkle the strawberry mochi with cooked sticky rice flour to prevent it from sticking together.

 

Variations:

  • You may use store-bought no-sugar-added adzuki bean mash instead of making your own, or omit the adzuki bean mash completely.
  • You may add 1/2 tsp. matcha powder into the sticky rice flour to make matcha flavoured strawberry mochi.
【MSL X Hang Lung】Seafood Penne with Yogurt Sauce (Chinese)

Ingredients:

 

Penne

3 bowls

Scallops

8

Shrimps

6

Garlic

2 cloves

Skimmed milk

40 ml

Low-fat yogurt

200 g

Low-fat cheese

2-3 pieces

Olive oil

2 tsps

Clapsicum (diced)

1/2

Cherry Tomatoes

6-8

Onions

1/4

 

Seasoning:

 

Salt

1/3 tsp

Black pepper

1/3 tsp

 

Method:

  1. Boil the penne for 10 minutes.
  2. Dice the garlic and low-fat cheese, onion and cherry tomatoes set aside.
  3. De-vein the shrimps, then rinse with the scallops and drain. Add seasoning.
  4. Heat two teaspoons of oil and pan-fry the scallops and shrimps.
  5. Stir in the garlic, onion, capsicum and cherry tomatoes.
  6. Add skimmed milk, low-fat yogurt, and penne to the pan, stir briefly. Turn off the heat and mix well.
  7. Add the cheese pieces, salt, and black pepper and then serve .

 

Nutrition tips:

  • Stir in the garlic when the scallops and shrimps are thoroughly cooked to prevent overcooking.
  • Low-fat cheese, which has less than 0.3g fat per 100g, is used to lower the calories in this recipe
【MSL X Hang Lung】Veggie Tofu Cake (Chinese)

Ingredients

 

Hard tofu

1

Edamame

15

Carrot

1/2

Black fungus (soaked)

1/2 bowl

Egg

2

Oil

2 tsp

Corn Flour

2 tbsp

 

Seasonings:

 

Wine

1 tbsp

Sugar

1 tbsp

Soy sauce

2 tsp

Salt

1/3 tsp 

Pepper

A pinch

Fat-free chicken broth

As desired

 

Directions:

  1. Soak the black fungus and slice, then peel and slice the carrot.
  2. Whisk the egg and set aside, then mash the tofu.
  3. Boil the edamame in salted water for 20 minutes, then mash.
  4. Heat the pan, add oil, then fry the fungus and carrot.
  5. Add seasonings and bring to the boil, then scoop out the fungus and carrots and set aside.
  6. Mix the cooked fungus, carrot slices, eggs, tofu and edamame mash, and corn flour, then make them into tofu cakes.
  7. Cut the tofu cakes into small pieces.

 

Tips:

  • Adding corn flour will help remove the moisture in the tofu. To make the tofu cake crispier, you can also add flour.
【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】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】Penne with seafood and cream sauce (Chinese)

Ingredients:

 

Penne (cooked) 

2 bowls

Assorted seafood 

2 bowls

Garlic                  

4 pc

Ginger 

6 slices

Skimmed milk

40 ml

Reduced fat cream

60 ml

Low fat cheese (diced) 

2 pc

Oil

4 tsps

 

 

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】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.