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Cooking MTV

【Low Kcal Dish】 Korean spicy rice cake

(1 serving)

 

Ingredients :
Korean rice cake1 bowl
Beef fillet40g
Onion1/4
Courgette1/2
Carrot1/2
Mushrooms2
Leek1
Garlic2 cloves
Rice wine2 tsp
Sesame oil1 tsp
White pepperSmall amounts
 

Sauce:

Water1/4 cup
Reduced sodium soy sauce2 tsp
Sweetener1 tsp

 

Method:

  1. Add the rice cake into boiling water and cook to preferred texture, drain;
  2. Slice the onion, leek, courgette, carrot and mushrooms thinly, dice the garlic;
  3. Slice the beef thinly, marinate with rice wine and white pepper;
  4. Mix water, soy sauce and sweetener to make the sauce;
  5. Heat the pan with oil on medium heat, add in onion and garlic first, then all the vegetables until half cooked. Move the vegetables to one side of the pan and pan fry the beef until both sides are golden, add in the leek and rice cake.
  6. Add the sauce finally and cook until sauce thickens, ready and serve.
【Low Kcal Dish】 Mixed vegetable lasagna

1 serving

 

Ingrendients:
Wonton wrappers6 wrappers
Zucchini1/2 pc
Eggplant1/4 pc
Portobello mushroom1 pc
 Tomato puree 1/ 2can
 Fat free cheese 2 pcs

 

Method:

  1. Cut all vegetables into thin slices, defrost the wonton wrappers for later use;
  2. Use an oven-proof container, spread the tomato puree as base, place 2 wonton wrappers on top and layer it with vegetables, add another layer tomato puree and cheese, repeat the layering steps until all ingredients used;
  3. Bake the lasagna in a preheated oven at 180 degrees for 20minutes, or microwave for 10minutes. Ready and serve.
【Low Kcal Dish】 Thai crispy chocolate banana squares

1 serving

 

Ingredients:
Spring roll sheets3 pcs
Banana1 pc
No added sugar cocoa powder2 tsp
Butter1 tsp

 

Method:

  1. Cut banana into slices, combine half of the banana with cocoa powder together into a mixture, leave half of the banana for later use;
  2. Spread the mixture onto the defrosted spring roll sheets, add a 4 slices of banana on top and wrap it up into a square shape;
  3. Heat the pan on a low-medium heat, add in butter, pan fry the square until crispy golden brown, add the remaining banana on top, ready and serve.
【Low Kcal Dish】Vietnamese sandwich

(1 serving)

 

Ingredients:
Bread roll1 pc
Shredded chicken30g
Cucumber1 pc
Carrot1/2 pc
ParsleyAs desired
ChiliAs desired
 

Vinaigrette:

Warm water1/2 cup
White vinegar1/4 cup
Sweetener1 tsp
 

Sauce:

Low fat yoghurt1 tbsp
Sriracha sauce1/2 tsp

 

Method:

  1. Mix the vinaigrette ingredients in a glass container, shred the carrots and add it into the vinaigrette, let it marinate for at least 1 hour;
  2. Cut the cucumber into thin slices, dice the parsley and chili;
  3. Combine the sauce ingredients together;
  4. Toast the bread roll and cut in halve, add in the cucumber, marinated carrots, shredded chicken and sauce, add in the chili and parsley, ready and serve.
【Low Kcal Dish】 Korean-style Enchiladas

(1 Servings)

 

Ingredients :
Tortilla1 pcs
Egg1
Cabbage1/4
Carrot1/2
Fat-free cheese1 slice
Sweetener1 tsp
Oil1 tsp

 

Method:
1. Slice carrot and cabbage;
2. Heat the pan at low-medium heat, add oil and fry the cabbage and carrot
until soft;
3. Turn down to low heat, add egg and stir, place the tortilla on top of
the egg mixture;
4. Flip over the tortilla when the egg mixture is set, sprinkle sweetener
and add in the cheese, put a lid over the pan until the cheese melts;
5. Roll the tortilla, cut into pieces and serve.

【Low Kcal Dish】 Taiwanese Minced Pork on Rice

(3 servings)

 

Ingredients:
Lean minced pork120g
Oyster mushrooms3 pieces
Chinese mushrooms2 pieces
Snow fungus1/4 floret
Red shallots2 pieces
Garlic3-4 cloves
Minced ginger1 tbsp
Seasoning:
Reduced sodium oyster sauce1 tbsp
Chinese Five spice1 tsp
White pepper1/2 tsp
Rice wine2 tsp
Sesame oil2 tsp

 

Method:

  1. Soak snow fungus and Chinese mushroom separately in water. Squeeze dry the Chinese mushroom and dice it, retain the water that has been used to soak the Chinese mushroom for later use;
  2. Wash the oyster mushroom and dice;
  3. Dice the snow fungus, red shallot, ginger, garlic;
  4. Heat oil in pan, stir in ginger, garlic and red shallot; then add in diced Chinese mushroom and oyster mushroom. Stir fry until fragrant and add in the minced pork along with the white pepper, Chinese five spice and rice wine. Mix well;
  5. Add in the snow fungus when the meat is nearly cooked. Add in the Chinese mushroom water, oyster sauce and enough water just to cover all the ingredients. Put a lid on the pot and bring it to boil. Change to low heat for 15-20minutes until the sauce turns into a thick texture.
Dried Sweet Plum Ice Chilled Bitter Melon

(4 Servings)

Ingredients:
Bitter Melon (large)1 piece
Dried Sweet Plum10 pieces
Water500 ml
Oil1 tsp
Salt1 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.

Quinoa Salad with Prawns and Pomelos

(2 Servings)

 

Ingredients: 
Quinoa2 tbsp
Prawn150g
Pomelo250g
Crushed Peanut1 tbsp
Garlic3 pieces
Shallot1 piece
Lime Juice2 tbsp
Fish Sauce1 tsp
Hot Pepper1 piece
Basil1 tbsp
Stevia1 tbsp
Salt1/3 tsp
PepperSuitable Amount
CilantroSuitable Amount

 

Directions:

1. Cook the quinoa in boiling water for 10 minutes.Then, off the fire. Soak the quinoa in bowl for 10 minutes. Drain the water and set aside.

2. Devein, clean and drain the prawns. Season the prawns with salt and pepper for 5 minutes.

3. Cook the prawns in water until pink seen on the outside and no longer translucent in the center. Drain the prawns and set aside.

4. Flake the pomelos into small pieces.

5. Crush the garlic. Shred the shallot, basil, hot pepper and cilantro.

6. In a bowl, mix the lime juice, fish sauce, stevia, chopped garlic, shallot, basil, hot pepper and cilantro into sauce.

7. Add all ingredients into a bowl, add sauce and mix well. Sprinkle with crushed peanut.

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.