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Cooking MTV

【Low Kcal Dish】 Assorted berries yoghurt pudding

4 servings

 

Ingredients:  
Eggs 3
Original low fat yoghurt 1cup  (200g)
Skimmed milk 50ml
Assorted berries 1/2 cup
Sweetener 20g

 

Method:

  1. Preheat the oven to 180 degrees;
  2. Beat the egg and sweetener until creamy pale colour and fluffy. Stir in the milk and yoghurt;
  3. Place most of the berries at the base of the oven-proof dish, strain the egg mixture into the dish through a sieve, then top with the remaining berries;
  4. Fill 1/2 baking tray with water and place the dish on it, bake for 25-30minutes or until the edge of the pudding is set, while still jiggly in the middle. Remove from heat and serve hot.

 

Nutrition tips:

  1. This recipe serves 2 portions of pudding.
  2. Avoid putting too much berries at the bottom of the dish as too much fluid makes it harder for the pudding to set.
【Low Kcal Dish】 Korean spicy rice cake

(1 serving)

 

Ingredients :
Korean rice cake 1 bowl
Beef fillet 40g
Onion 1/4
Courgette 1/2
Carrot 1/2
Mushrooms 2
Leek 1
Garlic 2 cloves
Rice wine 2 tsp
Sesame oil 1 tsp
White pepper Small amounts
 

Sauce:

Water 1/4 cup
Reduced sodium soy sauce 2 tsp
Sweetener 1 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 wrappers 6 wrappers
Zucchini 1/2 pc
Eggplant 1/4 pc
Portobello mushroom 1 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 sheets 3 pcs
Banana 1 pc
No added sugar cocoa powder 2 tsp
Butter 1 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 roll 1 pc
Shredded chicken 30g
Cucumber 1 pc
Carrot 1/2 pc
Parsley As desired
Chili As desired
 

Vinaigrette:

Warm water 1/2 cup
White vinegar 1/4 cup
Sweetener 1 tsp
 

Sauce:

Low fat yoghurt 1 tbsp
Sriracha sauce 1/2 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 :
Tortilla 1 pcs
Egg 1
Cabbage 1/4
Carrot 1/2
Fat-free cheese 1 slice
Sweetener 1 tsp
Oil 1 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 pork 120g
Oyster mushrooms 3 pieces
Chinese mushrooms 2 pieces
Snow fungus 1/4 floret
Red shallots 2 pieces
Garlic 3-4 cloves
Minced ginger 1 tbsp
Seasoning:
Reduced sodium oyster sauce 1 tbsp
Chinese Five spice 1 tsp
White pepper 1/2 tsp
Rice wine 2 tsp
Sesame oil 2 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 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.

Quinoa Salad with Prawns and Pomelos

(2 Servings)

 

Ingredients:  
Quinoa 2 tbsp
Prawn 150g
Pomelo 250g
Crushed Peanut 1 tbsp
Garlic 3 pieces
Shallot 1 piece
Lime Juice 2 tbsp
Fish Sauce 1 tsp
Hot Pepper 1 piece
Basil 1 tbsp
Stevia 1 tbsp
Salt 1/3 tsp
Pepper Suitable Amount
Cilantro Suitable 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.