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Cooking MTV

【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.

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.

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.
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.