Cooking MTV
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:
- Chop the garlic, onion and deseeded chili, set aside.
- Wipe then chop the chicken after rinse.
- Pour the marinade, set aside for 30 minutes.
- 200°C Pre-heat the oven to 200°C.
- Pre-heat the non-stick frying pan, the fry the chicken pieces until golden, and is about 80% cooked.
- Fry the garlic, onion chili, tomato paste and sweet corn, then pour in the remaining sauce.
- Pour the sauce onto the chicken pieces, then sprinkle shredded coconut .
- 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.
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:
- Soak the black fungus and slice, then peel and slice the carrot.
- Whisk the egg and set aside, then mash the tofu.
- Boil the edamame in salted water for 20 minutes, then mash.
- Heat the pan, add oil, then fry the fungus and carrot.
- Add seasonings and bring to the boil, then scoop out the fungus and carrots and set aside.
- Mix the cooked fungus, carrot slices, eggs, tofu and edamame mash, and corn flour, then make them into tofu cakes.
- 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.
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:
- Preheat oven to 190 degrees.
- Defrost filo pastry.
- Spread the melted butter evenly on to the tart moulds and sprinkle with flour.
Method:
- Cut apples in half, remove the core and thinly slice the apples.
- 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.
- Strain out the apple slices.
- Spread out the filo pastry and cut into 6 even strips (approx. 25 x 6 cm).
- 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.
- Sprinkle lightly the cinnamon & sweetener onto the apples (you can skip this step if you’re not using cinnamon).
- Fold the bottom half of the filo pastry up so the apple slices are enclosed in the filo pastry.
- Roll up the apple slices from one end to form a rose shape.
- Place the apple roses into the prepared tart moulds and bake in the oven for 30-40 minutes until golden.
Ingredients: |
|
White Bread |
4 |
Egg |
2 |
Skimmed milk |
2 cups |
Sweetener |
1/2 cup |
Nutmeg powder |
As desired |
Directions:
- Preheat the oven to 200°C.
- Dice the bread, then distribute evenly on a baking tray.
- Mix the eggs, sweetener and skimmed milk using a mixer.
- Pour the egg mixture on the bread, squash the bread with a fork and leave for 10 minutes.
- When the bread has absorbed the egg mixture completely, sprinkle nutmeg powder on top.
- 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.
Ingredients: |
|
Beef tenderloin |
160g |
Onion |
1 |
Red capsicum |
1 |
Green capsicum |
1 |
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:
- Pre-heat oven to 180°C.
- Rinse and cut the meat into cubes, then marinate for 15 minutes.
- Cut the onion, red and green capsicum, then thread the vegetables with the meat onto the skewers.
- Brush with oil and sprinkle black pepper onto the skewers, then grill them in oven for six to seven minutes on each side.
- Heat orange juice and stir in sugar and salt, add orange zest and corn starch water to thicken the sauce.
- 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.
Ingredients: |
|
Sweet potatoes |
270g |
Chestnuts |
100g |
Flour |
250g |
Water |
260ml |
Oil |
3 tsps |
Salt |
1.5tsps |
Sprint onion, coriander pepper |
As desired |
Method:
- Peel the sweet potatoes and shred into thick strips.
- Peel the chestnuts, steam until soft then dice.
- Mix the flour with water into a thick paste.
- Add sweet potatoes, chestnuts, coriander and spring onion into the mixture.
- Add salt and pepper for seasoning.
- 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.
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:
- Cut the chicken thigh into small pieces, then marinate for 30 minutes.
- Cut the pineapple, and the green and red capsicum into small pieces, and whisk the egg.
- Coat chicken thigh with whisked egg and instant oatmeal.
- Heat three tsps canola oil, pan fry chicken thigh over a low heat until golden brown and cooked. Remove from the heat.
- Heat one tsp canola oil to sauté the crushed garlic and ginger, stir into the sauce and bring to the boil.
- 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.
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:
- Slice the pork fillets, tenderize with the back of knife and marinate.
- Dice the walnuts, set aside.
- Make a roll with the pork fillets and the walnuts, use cornstarch to keep the roll intact.
- Heat two teaspoons of oil and pan-fry the pork rolls until golden brown.
- Pan-fry onion, sliced shallot and garlic, and season with low sodium soy sauce and sugar.
- 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
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:
- Shred lemon leaves, chopped shallot and dice chilly capsicum.
- Drain kernel corn.
- Marinate minced pork for 10 min.
- 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.
- Add in kernel corn, mix well and serve.
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:
- Shred cabbage and carrot.
- Beat egg.
- Mix Okonomiyaki flour with water and egg. Add in shredded cabbage and carrot.
- Heat up non-stick pan with 1/2 tsp oil
- 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.
- Repeat step 4-5 using the remaining ingredients.
- Spread 2 tsp low fat salad dressing, 1 tbsp Okonomiyaki sauce, shredded seaweed and bonito flakes as desired and serve.