Cooking MTV

【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:

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.

【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:

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.

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:

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.

【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:

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.

【MSL X Hang Lung】Beef Skewers with Orange Sauce (Chinese)

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.

【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:

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.

【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：

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.

【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:

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

【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:

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.

【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:

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.