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【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:

  1. Slice the pork fillets, tenderize with the back of knife and marinate.
  2. Dice the walnuts, set aside.
  3. Make a roll with the pork fillets and the walnuts, use cornstarch to keep the roll intact.
  4. Heat two teaspoons of oil and pan-fry the pork rolls until golden brown.
  5. Pan-fry onion, sliced shallot and garlic, and season with low sodium soy sauce and sugar.
  6. 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:

  1. Shred lemon leaves, chopped shallot and dice chilly capsicum.
  2. Drain kernel corn.
  3. Marinate minced pork for 10 min.
  4. 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.
  5. 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:

  1. Shred cabbage and carrot.
  2. Beat egg.
  3. Mix Okonomiyaki flour with water and egg. Add in shredded cabbage and carrot.
  4. Heat up non-stick pan with 1/2 tsp oil
  5. 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.
  6. Repeat step 4-5 using the remaining ingredients.
  7. Spread 2 tsp low fat salad dressing, 1 tbsp Okonomiyaki sauce, shredded seaweed and bonito flakes as desired and serve.

 

【MSL X Hang Lung】Spicy and Crispy Chicken Fillets (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:

  1. Preheat the oven to 200°C.
  2. Rinse, peel and cut the chicken fillets into 18 small pieces and marinate for 10 minutes.
  3. Crush the corn flakes. Mix with the bread crumbs and paprika powder.
  4. Pan fry chicken pieces without oil until half-cooked.
  5. Coat the chicken pieces with egg wash and bread crumb mixture. Put them on a baking tray.
  6. Bake for 10 minutes. Turn the chicken pieces and bake for a further three minutes.

Nutrition tips:

  • Animal skins are saturated fat. Remove chicken skin before cooking can reduce fat intake by five times. It can also reduce the risks of hypertension, heart disease and stroke.
  • Corn flakes are sugar-free and low in fat content, can makes the chicken crispy and greatly reduce fat intake.
【Eat Your Way Fit】Penne with seafood and cream sauce (Chinese)

Ingredients:

  

Penne (cooked) 

 2 bowls

Assorted seafood 

 2 bowls

Garlic                  

 4 pc

Ginger 

 6 slices

Skimmed milk

 40 ml

Reduced fat cream

 60 ml

Low fat cheese (diced) 

 2 pc

Oil

 4 tsps

 

  

Seasoning: 

  
Salt  

1/2 tsp
Black pepper  

1 tsp

 

Method:

  1. Blanch assorted seafood with ginger.
  2. Boil water, cook penne.
  3. Grind garlic.
  4. Heat up oil, pan fry garlic and assorted seafood.
  5. Add in skimmed milk, low fat cream and penne. Mix well.
  6. Add in cheese, salt, black pepper and serve.
【Eat Your Way Fit】Pan fried noodle with beef tenderloin in black pepper sauce (Chinese)

Ingredient:

  

Beef tenderloin

160g

Green pepper

1 medium

Onion

0.5 medium

Dried egg noodle

1 piece

Crushed garlic

1 tbsp

 

 

Marinade:

 

Low sodium soy sauce

2 tsp

Corn starch

1 tsp

Sesame oil

1 tsp

Crushed black pepper

1 tsp

 

 

Sauce:

 

Water 

4 tbsp

Low sodium soy sauce

2 tsp

Sugar

1 tsp

Crushed black pepper

1 tsp

Dark soy sauce

1 tsp

 

Method:

  1. Boil egg noodles until soft, drained.
  2. Shred green pepper and onion.
  3. Marinade shredded beef tenderloin for 15 min.
  4. Heat 2 tsp oil to sauté crushed garlic and onion, stir-fry beef tenderloin until turns brown. Stir in sauce, then corn starch mixture, stir until thickened and stir with egg noodles.

 

 

 

Bahan:  
Daging sapi 160 krim (120)
Paprika hijau 1 (30)
Bombay 1/2 (30)
Mitelur 1 (210)
Totok bawang putih 1 sdk (10)
   
Bumbu pengasin:  
Sedikit kecap asin 2 sdt
Tempung jangung 1 sdt (20)
Minyak wijin 1 sdt (42)
Mrica bubuk hitam 1 sdt
   
Bumbu:  
Air 4 sdk
Sedikit kecap asin 2 sdt
Gula 1 sdt (16)
Mrica bubuk hitam 1 sdt
Kecap hitam 1 sdt

 

Caramembuat:

  1. Mi sudah matang taruk mangkok
  2. Cabe bcsar potong tipis terus bomboy sama potong tipis daging sapidikasih bumbu, pengasinkan: 15 menit
  3. Panaskan kuwali di kasih minyak 2 sdk. Dioseng oseng bombay sama bawang putih. Di oseng daging sapi sampek matang. Di taruk kan bumbu pengasin. Semua sudah di masak matang tinggal masukan pengental. Tingal kan sedikit sausnya mengering terus di campur denga mi tclor yang sudah matang.
【Eat Your Way Fit】Pork chop with orange sauce (Chinese)
Ingredients:  
Boneless pork chop 400g
Green, red, yellow bell pepper half pc each
   
Sauce:  
Fresh orange juice  100ml
Apple cider vinegar 2 Tbsp
Soy sauce  2 tsp
Sugar 4 tsp
Cornstarch 2 tsp
Garlic 1/2 tsp
Grounded Ginger 1/2 tsp
Water  2 Tbsp

 

Method:

  1. Slice bell peppers.
  2. Heat up 2 tsp oil in a pan, pan fry pork chop until done, set aside.
  3. Heat up 2 tsp oil in another pan, stir fry bell pepper.
  4. Add in the sauce, cook until thicken and add in fried pork chop. Mix well and serve.
【MSL X Hang Lung】Stir-fried Prawns with Apple and Snowy Fungus (Chinese)
Ingredients:  
Prawns 160g
Apple 1
Celery 150g
Carrot 80g
Black fungus (dried)  20g
White fungus (dried) 10g
Crushed garlic 1 tsp
Spring onion A pinch
Ginger 2 pcs
Oil 2 tsps
   
Seasonings:  
Water 2 tbsps
Corn starch 1 tsp
Sugar 1/4 tsp
Salt A pinch
Pepper A pinch

 

Method:

  1. Peel, devein and rinse the prawns, season with salt, pepper and corn starch. Put aside.
  2. Soak then tear the black fungus and white fungus into pieces. Blanch and set aside.
  3. Chop the celery and slice the carrot.
  4. Rinse and dice the apple.
  5. Heat one teaspoon of oil to sauté garlic, spring onion and ginger. Stir with prawns for a while.
  6. Heat one teaspoon of oil to stir-fry celery, carrot, black fungus and white fungus.
  7. Stir in prawns with seasonings in high heat. Lastly add apple, turn off the heat and stir quickly.

 

Nutrition tips:

  • Rub the apple with edible soda powder for two minutes is a good way to remove the wax on the skin.
  • In order to preserve the nutrients in fruit, it is recommended to cook the fruit at last. Then remove the pan from heat and serve the dish as soon as possible.
【Eat Your Way Fit】 Pan fry Konnyaku bundles (Chinese)
Ingredients:  
Konnyaku bundles 28 bundles
Onion 1/2 bowl
Chinese chive 1/2 bowl
Red bell pepper 1pc
Mung bean sprouts 1/2 bowl
Imitated crab stick 4 pcs
Ham 2 pcs
Oil  1 tsp
   
Marinade:  
Oyster sauce 2 tsp
Sugar 1/2 tsp
Sesame oil 1 tsp

 

Method:

  1. Drain Konnyaku bundles.
  2. Slice onion and ham. Cut Chinese chive and red bell pepper into sections. Shred imitated crab stick with hands.
  3. Heat up 1 tsp oil in a pan, fry onion. Add imitated crab stick, ham and Konnyaku bundles.
  4. Add in oyster sauce and sugar, then add in Chinese chive and bell pepper. Stir fry until soft.
  5. Add in mung bean sprouts and sesame oil then serve.