ffi

:,'
1,;;::,;;::;::;,,::,,;::,1,,,,,

Moderation
.

Do not eot too little or too

much of ony one type of food

Oalanoe

,,..

. We need to bolonce

our

food intoke with our doily

octivities

, ^e.

* $4 .i#eww

n () /rrl

ffI,l

]]t -

For Grawth

and Repai,

<-

W7

,pffi
q# l/
flJS

Teenogers ore

//

\--:=,e.^"-.0* r*-

DfiEff

Bpdy-5ize

ffi\
rw

of o stoge of

s*wtn ond ore

-J

BALAN @ED

sl"ffi
-&o ffi

For ?rotection
from Diseases

ropid

-*n,1"*o*ryt

.\0
fiF"+ #IE -

s,tfr.-

,4q

Findir

,/

Moles generuily hove more

muscle moss thon femoles.

.-

,/

\L
Enrgy Borldii?e*

.Br4;.*.._.

--

tAr
-"\\-

'- *

energv

(1 -?
,S3*:K*._ffi
,ln\-'1#.,, Cif
Level of Activi

&

the Right

o^,,*,

BoJance
\

more energy

,,ffi

\
\

.-.,_

Weight Loss
4.l4l.rl%

Mcy lose iverght

over time

*lillrWs:slT*

&tSqr-;
May become
'

overweight,or'

obese over tirne,,

Exomples of fccd
from corbohydrotes.

.
.
.

Wholemeoi breod
Rolied oots

qW#6w,TTffii
. corbohydrotes
. FOts

'

.
'

Brown rice

,*u,:,

#-ffi

: 3:}],i:1i '"

l'f;',*
Orsnges

/-\-;

Nutrientsthat-'r)\
d)

provide energy

-^

Gfi: Wi

fl-R

Nutrients for
srowth and

repai'

\ '\\,

tJ

Proteins

\ \\

'Bnoccoli
tct n t

Yffi

Minerols

"U'""'ff,
"6

EssPlont

.,G\\

Vitomins

3$i
"Y
A.,..,-

ffi
-w)il
"\,4

Nutrients
protection

-;

Mtw
/p
rn

fie aclive
. >:
dav*

\p+{-]
[/
l_-/k R.\}{v\ = trnru
tll\ S\=:'*1-4{6i""
"rief,HtrEo.f,*fl\

\V

cio.os"

water

q,

Y
Healthier
;; q,

'

S
Eh.r

.V

Heoithy tots thot

the risk of developing

heort diseoses

,
.
.
.
.

Ch icken

Fish
Yoghunt

Milk
Bean curd

Removes woste products

from the body

Regulotes body temperotu

Lubricotes joints

Exomptes

'Br'skx:

should be included in
the diet doily to reduce
Examples of {ood

'skiPPinc
&kins:-e

'i,

an ./\
I

,l

fiJ] LJ

ffire1
Exomples:

.
.
.
.

Conolo oil
Olive oil
Sunflower ci:
Peonut oil

Couses
%

Excessive intoke of

sugol fots ond solt

Lock of exercise

Cquses

Ccuses

. Insufficient

Insutficient intoke

of iron

intoke

of woter ond dietory fibre

Oiabetes

^ B

Constipation

Anaem

<\
I ,,1

couses

;;mintoke

a
ll
/ / .,-':---,-/\ IE
t\illBf$f -------. \ I
D0ET-RELATED'-])

of so;:

ffi 6ob",ty <=

=H EA}!H PR@B,LE$S]r,:',:,'::"'"

tffi,ffi

of energy,sugor ond

fots

'llil,r-phvsicor

\1
L
\-'

#"t'oporooie

\\
Il
I I
\ V

l"'

cancer
fr

+Caranary ,rr-S

Ii

Tcrnstontionstipotion

Heart . Low intoke of

Oigeage dietory fibre
n

f-',

Eating Qisardera

{
99!gff"*-*

Cquses

'

-. ffi;;"
.

calcium more

Excessive intoke of

cholesterol ond fots

quickly thon the body

con replcce it
lnsufficient intoKe of
vrtomrn U

Restricting food intoke

or ovoiding certoin food

Excessive eoting followed

b,y

forced vomitting or excessive

excercising

Voriety
Veqetobles

--/

\v\l

\-\

Meals

>0v
Modifying

Eating Out

1i
r"\
Heafthier Methods Heslthier
of Cooking
lngredients
uoo
"
/

\
l ffi
,--i,.,-t:-,..
Cookingmethodsw.Usewhole-groins,'.'=o'.']']gq|InyroIlng

ll'i,i"ritt*oW

A
:;iru'"
:rfixe

ApplyGuidelineson

.il:i;::r:'ff1"'"

ffi'1,

\@p:,'"iJ'?*n"'o

Pick heolthier

tood choices

IJ, \.t
Buy

just enous.

A Food Composition Table shows the energy and nutrient values of different types of food. An example of a Food
Composition Table of some common food is provided below.

Rice, noodle and bread

180

272

57

5.8

1.8

2.7

0.9

3.6

60

154

3'1

5.8

0.6

1.6

'15

1.2

24

1.8

204

60

134

23

6.1

1.7

3.9

32

1.4

282

382

6BB

85

95.5

26.0

2.3

tra ce

NA

34

1.2

1463

505

752

97

35.9

24.7

8.1

35

NA

111

7.6

98

248

29

13.0

9.7

0.4

16.7

1.96

1a
JZ

2.0

342

206

387

54.2

19.0

43.3

31

1.4

902

93

208

23.7

12.0

2.6

66

trace

23

2.9

466

858

Meat dishes

,l

Seafood dishes
268
668

850

77

29

47

4.6

trace

10.7

70

3.2

624

22

18.7

2.7

46.8

trace

247

7.3

2639

86.s 0.138 6.624

6.44

179.9

29.4

1.24

63

115 2.6

8.4

7.9

0.74

11 .2

33.5

0.74

330

287

7.3

Eggs dishes
46
124

Fruit and vegetables dishes

136

143

102

50

109

66.5

32.8
12.5

1.8

0.556

4.309

69.5

23.6

15.3

0.306

trace

2.04

2.04

5.1

5.1

2.834

2.51

5.01

2.4

293

18.s

25.1

0.83 40
0.204 1.02
1.64

292

Beverages
127

64.8

5.97

5.21

2.16

20.3

168

330

139

36

trace

400

232

24.4

0.8

14.4

tra ce

204

0.254 45J
0
39.6
1.2 32

37

131

1A.62

3.96

8.07

0.63

4.44

trace

5.92

0.333

28s

37.2

5.02

14.5

1.584

157

1.32

144

1.1

Snacks and desserts

132

source: Food Composition Guide, Hearth promotion

Boarcr

88

168
1

00

.,Nutrients for ene

'$i,0ixf
f.1ond good hgolth

Recommended

rooo
Comp

Dietory Allowonces

*%

.
.

lt

,,',::,,:,:::|,.::,:,,::::,:::::::::,:,,:,:,::::::::l:

Vitomins A, B ond C for good heolth

Colcium ond vitomin D for bones ond

IoDle

,F. .

My
Heolthy

NUtrRfiTilONAL

Plote

,M

@\'

con be used to

{.\t

_J

Dietory Guidelines For

Children ond leenogers

Froteins ior growth

NUTR[T[ONAL
NEEDS @F

\,4

eor energy

A
L>
II
\r

T@OLS
determ ine

ttt irnrr.rtes

N ut r i en

DIFFERENT A@E

ts

f orr.,,,grro,wth:,,,

ond energy

@R@UPS

Proteins for" growth

Corbohydrotes for energy

colcium ond vitomin D for

bones ond teeth

Iron for femole teenogers

Vitomin C ond woter for

:\

heolthy skin

The Elderly
'-- -\r'

Teenagero

Adults
:Ad-eQuo

te.1.S,

qpp!y,1

1q$

:;,,,' ;
1;;;,,:;;:;;;: 11:,1',;:: I

,nuti ignts,:: toi:,.rn:oihtctin1,,goOa,

N0tr:ints,,,foi gorod heolth

heolth

;;a':..;neig

.
.

the intoke of
corbohydrotes and fots
Woter and dietory fibre to
Reduce

pnevent constipotion

Colcium ond vitomin D to

prevent osteoporosis

Proteins

for

mointenonce

.
.
.
.
.

l"

'

Corbohydrotes for energy

Iron for femoles
Vitomins for good heolth
\,1/oter to hydrote the body
Colcium ond vitomin D to ochieve
moximum bone moss

Single-celled

lipe

of fungi

Reproduce by sPores

Found noturaily in the

"$+w

Cqn be found in {ood

environment
Con be {ound in protein-rich

food
Temperoture between 5
ono ou u

.
G&e..

ffi
w%.

oC

such os breqd ond cheese

Grow best in wqrm snd
moi.st environment

roe

Microoqganisms

ffi
ffi
Leod l?r...

60'c
:rv

lype of fungi
Reproduce through budding
Con be found in sugory

food
Gnow best in worm ono

moist environment

F@@D @ONTAMONATI@N

At the incorrect temperoture ond with the

presence of moisture, which is fovourqble

for the growth of microorgonisms

.dlinAttX

Due to unhygienic proctices

Couid leod to cross-contominotion

'

Proper Food Storage ?radices

{r-,

ffi-

-:--v

,zt-l;-, lry.l

{-{/ !;wj
ffi#e

Freezer

-lB'c
Chilier
,+ oc

Crisper
,.1

oc

e)

-./Y:-=:
\______-----=

r\.(\)

\:---rlConvection
Heot is ironsferred [o the food through the
movements of liquid on oir

.A

z1i@
-lT

@@.\

food
through direct conloct from one object
H"ot

to

ift.o*t".."?

ti-?he

onother

L1

-*t{&!

Tranafer
/.Z.s.-

direcily from the heqt source

through energy wqves.

tra'.

:..
:Tff"::':,:,"17:;:!,r
7'^*?":,:::';::::,

\H
ror AA-\q
--=*$
.-*4,
FO@D=P . H:,::],;:]::,::ii,
@@-@K[N@
e'.
*{ffi
\
\
,,.
to

za"on*
Reasons
coakins Food
Mokes food sofe lo
Mokes food eqsier

,f**{
\,+\ S+\
,/-/t
\.S\
S,\
ti
chew ond digest
#l
/ffi
I
#r..
\'*q
. Enhooces the oppeorcrnce
/
\
t *=i
";"$
7
ood fiovour of food
\
\.\'\
A:/
. Pro,ides voriety io r.eo1s ,1:/
?tc - ^L-\4, , - -"\
Effacts
r rf,
of Heat
lmproves the keeping \t '{; Z
'-r
\i \

rood E:ltr*
.4) ?reventive

quotity or

{
Fl
t/

W,
@
V

Meagureg
*\
\

ro reduce

ioss

\\
)\

&

ruer

food Different

methods give rise to differen:

'

Some nutrients ore iost

durins cookins

'

The energy volue of food

increoses when fots or oii is

Storch
\* 7
on
vir
Proteiqs
I
'
'ulsrrlr
urYoau
MetdOdA gffi,
Methods
on Fots
Fots ,^ ;;'\::;:"cr>
cookins
or
ol"'ooking'

,flf'
fl
/{,// #l

ry

time,

ondwoste

# w

J$qJ'l-,lr"eql

.
.
.

Boiling

Steoming
Stewing

Drv heot

.
.

Griliing
Boking

cooking

text,.rres

' Q-n*QffheN*g.feg E \
- Sugor
ltr
l; il-

. or-rqrrcds_ r,J
Io reduce

'

during cooking.
Heot chonges the texture or

*w
@,
@z

Hli,:"
\Fl a;;@#
e! ffi

@+ ti@l

Hot fot

ffiffi.e
.
.
.

Stir'-frying

Shollow-frying
Deep-f rying

Needs

Bosic rsqui-ements
such os food,

,-:\q.t\

Reg*glgi*l,.Hcre,.....

""( f,i::,.i )

bovlngs
. Io prepore us for

\\t:ry
t\-_fun

clothing

ond shelter

n
@\
$

ony

unexpected emergencies

Io sove up for future

educotion

5ov ings
Refers to puttinc
money oside for

future expenses

\\\-,
\

Needs and

Wanta

Oudgeting and Savinga

ffi
.-JiI-

\N

Wcnts

&\

\ffi,7'

Things thot we con live

comfortobly w ithoui.
Exomples ore designer

b\

_\u

'v

NI@NEY AND

Bu dget ing
r-l^l-^,,^
FelPs us monoge

our money wisely

clothes, hol idoys obrood

RES@UR@E

MANA@EMENT

v
\

,,:Reosons....t.q,,,,Hu

u'

o Budget
. fo keep us from
overspending
unnecessorily

Resaurae Managernent,

\#(
v
\)

Reduce
Reuse

Recycle

For Preparation
#i
1*l

'&i

.*

;1.

,l..
.&

iii

t3f.

Bread knife

Cook's

knife

Can opener

Grater

<Y:-;ffr'--.{,,4

knife Chopper
Vegetable peeler

Kitchen scissors

3
.::ti ry

Paring

''.="*.",',#

Kitchen strainer

Chopping board

Cake knife

Tongs

For General Gooking

Grilling pan

Frying pan

Wok

Ladle

Small saucePan

Frying slice

Medium saucePan
Large saucePan

;,

,i!ti.

Desser.tsPoon

Teaspoon

Tablespoon

Fork

Chopsticks

Butter knife
;;,.::,]::-l::1.':j.;:l'

"'t'... -..-,'t..

:=F
Plate
Xitch*n.t!*ensil*

Table knife

For Preparation
Electric beater

Rolling pi''

Balloon whisk

Skewer

-!::i':i:.:

':.r+-:::

Long wood en spoon

General Baking

.:

I
:I

*.

*
E

!
:

Pastry brush

gS

lf

&'1t
-:

,j

'il
E-

I'

']E

il

j@f
Pastry/b iscu it cutte rs

E*

Palette knife

illl
t:
s

baking

;il!
F

I
I
d

t
:

Scraper

*
F

*
=

Baking paper

'

'I

B.
5

f,,

rvreasunng JUg

Measuring cups

$t
EI
rt

,.!... ,g?i

i:

di

*gifa
l.t.l:.':.

{*

:,

*!
q':

"-

Measuring spoons

Deep round tin

Swiss roll tin

Pizza pan

Chiffon tin
Square tin
Baking tray

*lls$5r$41:!.:
I.r, ,. : tr

.. ,.8*

:i
:i

..

:i

brt

Loaf ti n

Baking paper

A block of butter is equivalentto 250 g.You can cut a block of butter into 5 portions.
Thus, 1/5 o{ a block of butter is 50 g.

r:::,lril{ot150,i:.i:

5low
^l

Moderately

slow

'

',,,,;..,,::t1,2;3t'.,:..,

Moderate
Moderately hot
Flot

ffi

::.ii.ri90iz2ol,.,rr

230-302

Meringues

302-320

Custards and large

rich fruit cakes

356-37 4

Most cakes and

biscuits

37 4-428

Pastries, sponge cakes

and muffins

428-446

Scones and bread

All-in-one:

To mix all ingredients in a bowl at the same time.

Beat:
Blanch:

To stir ingredients quickly and vigorously.

Blend:
Cream:
Drain:
Drizzle:
Filter:
Garnish:
Glaze:
Grease:
Grind:

To immerse ingredients briefly in boiling water before placing them in

cold water.
To mix ingredients thoroughly.
To mix sugar and fats together using an electric beater or a wooden
spoon until light and creamy.
To remove excess liquid (water or oil)from food.

To let liquid fall in fine drops gently and steadily.

To separate solid particles from liquid using a kitchen strainer.
To enhance the appearance of food.
To coat food with something sweet or savoury (e.g. egg whites) by
dipping, dripping or with a brush for flavour and a shiny finish.
To put butter or oil on a pan to prevent food from sticking to it.
To process food finely in a grinder or food processor.

Incorporate: To mix two or more ingredients until they are evenly mixed.

Knead:

To distribute the yeast in the dough for an even texture by folding,

stretching and pressing with the hands.

Marinate:

To soak

food in a liquid mix for enhancement of flavour after a given

amount of time.

Mash:
Roll-out
Rub-in:

To crush or grind into a soft mass.

To flatten and spread dough with a rolling pin.

To rub fat into flour with the fingertips until the mixture resembles

fine breadcrumbs.

season: To improve the flavour of food by adding salt or spices.

Sift:
To remove lumps by passing dry ingredients through a sieve.
Simmer: To cook gently just below the boiling point.
Sprinkle: To scatter a powdery substance (e.g. cocoa powder) lightly on food.
Whisk To introduce air into a mixture by beating with a whisk until thick
and fluffy.

Litii.:

a:r!

Shred: To cut food into long narrow strips,

Slice: To cut food into thin slices.

Mince: To chop food into tiny irregular pieces.

i

5
E

Dice: To cut food into small even-size pieces.

**r***
"-..3t
**&***
**&
*
,*
***a*&
.&.&

**

&*

"-1*u**
F3*,-

Grate: To shred food by rubbing it on a grater.

1.

2.

lnvestigate the effects of heat, ingredients used, cooking time, different cooking
temperatures or cooking methods by observing what happens during the
experiment.
Most experiments involve several samples to let you make comparisons

3.

4.
5.
6.
7.

between them.
A control sample is the standard which is used to compare with the other
samples.
Read the experiment worksheet thoroughly before conducting the test.
Ensure that you measure all the ingredients accurately.
Follow the procedure carefully so that you will not miss any steps.
Label all samples clearly to prevent any mix-up.

1. Put a small amount of each sample on your tongue when tasting,

2. When tasting several samples, take a sip of water before tasting the next sample to
3.

clear the flavour left behind by the previous sample'

You can examine the texture of a sample by observing its appearance, feeling it
with your fingers or tasting it.

9.

Beaker
Bunsen burner
Electron ic weig hing scale
Funnel
Stopwatch
Metric ruler
Laboratory thermometer
Stirring rod
Test tube brush

'10.

Testtube holder

1.

2.
3.

4.
5.
6.
7

B.

ll.Testtube
12. Measuring cylinder

\7
\/
i:

Creort of Mushroom Soup

2 servings

lngrediertts

'100

s
e
e

sliced
50 g unsalted butter
400 ml water
1 chicken cube

g button mushrooms,

dCl

1/zwhite onion, minced

4 tsp plain flour
200 ml milk
Salt and pepper for
seasoning

Garnish: Chopped parsley

.,i:rr:i,.. .re

'w
iil#

&.8

Equipment

{*
a
s
*

Paring knife
Chopping board
Serving bowl
Medium saucepan

*
e
e
c

Measuring jug
Teaspoon
Wooden spoon
Electric blender

Method
1

Energy

2*6 kcal

Proteins

9g

Fets

159

f,arlohydrates

lsg

Diet*ty fihre

?.3 g

Sodium

*74 mg

5.
6.

7.

*lt*{tk,'{*td
Use

tow-fot

miLlr

insteod of ful,[-creorn
mil.k.
1

,t.

Heat the butter in the saucepan.

2. Add the onions and mushrooms and cook until soft.

3. Stir in the flour, water, chicken cube, salt and pepper.
4. Cook over low heat and stir constantly until the mixture is

8.

smooth and thickened.

Pour the milk and cook at low heat. Remember not to boil
the mixture afterthe addition of the milkto prevent curdling.
With the electric blender, blend the mixture until it becomes
smooth.
Pour the blended mixture into the saucepan and cook for
another 5 minutes before removing it from the heat.
Serve the soup in a bowl. Sprinkle with chopped parsley.
Add salt and pepper for seasoning.

i
E.
E;

:t

:l

Keerto

il,

2 servings

lngredients

*
e
t*
w
a
s
a
a
o
e

75 g chicken breast meat, minced

1 potato, diced
1 onion, chopped
1 clove garlic, chopped
1 slice ginger, chopped
1 tbsp curry paste
1 tbsp peas
100 ml coconut milk
'1
tbsp vegetable oil
Salt to taste
'&;,.

Equipment

w Frying pan
e Tablespoon
* Measuring jug
e Frying slice
a Peeler

Chopping board

Teaspoon
Cook's knife
Serving plate

q'

Method
1

Heat the oil in a frying pan. Fry the onion, garlic and ginger.

2. Add the curry paste and fry until the mixture is fragrant.
3. Add the minced chicken and potatoes. Stir well until
4.
5.
6.
7.

combined.
Add the coconut milk and bring to a boil.
Lower the heat and leave the mixture to simmer until the
potatoes are softened.
Add the peas and add salt to taste.
Serve hotwith chappati.

Enorgy

4BI kcal

Froteins

199

F*ts

H$g

'

fialbohy&ates
Si*tury
Sodium

filre

?4r
4.8 g
$3 mg

**
Beptoce,.cgqonut mirtk
tPiih' tor*r -f crt, yoghu f t
o,r: skinrrned,,rn tll(.'

'

Mee Soto
2 servings

lngredients

150 g chicken breast, boiled

, 1 star anise
and shredded
d
50 g bean sprouts
* 1 clove garlic
{*
100 g yellow noodles
@ y4 cm ginger
500 ml of water
c& 1 medium-onion
:
'1
tbsp vegetable oil
* ,: tsp turmeric powder
;
Salt and pepper to taste
* 1 piece cinnamon stick
e 4 cloves
e 1 cardamom
Garnish: Chopped spring
onions and fried onion.

Equipment

e
a
*
*
e

Small saucepan
qe Medium
saucepan
* Frying slice
* Electric blender

{*

Chopping board

Tablespoon
Teaspoon
Serving bowl
Kitchen strainer
Cook's knife

Method
1

:,:T::::artic,

Energy

$lg

flats

439

Salbohydrates

$l$

$iutery fihre

?,8 g

Bernove the skin

the chicken.

3'

?83 mg

*** 6*

sinser and onion with the turmeric powder

2. Heat the oil in the medium

ob;c l(cal

Fsateins

$odiurn

4'
5.

of

saucepan. Add the cinnamon

stick, star anise, cloves
and cardamom . Fry for
3 minutes
over medium heat.
Add a' the brended ingredients
into the pan. stir-fry over
medium heat for 10 minltes.
Make sure the oit a-o",
not ory
do not burn rf the oir a,[.
,p,
:ffi:ili:,,:;:"0,""ts

"aa

Add the water and stir wer.

Add sart and pepper and
cover
the lid. Check and stir o..rrionully
fo, another 5 minutes.
Blanch the bei
j orf

r.., l'.
kitchen strainer.
sa u ce pa

6.
7

'

::'.il j. l3H ;:T j;:,' :.:;TJ

l

Put the blanched bean

sprouts, yellow noodles
and the
soup in a serving bowl.
Serve with

shredi"a .ni.t"n, spring onions

and fried onions.

Chicken Stew
2 servings

lngredients

w
*

200 g chicken fillet, diced

t/, carrot, peeled and diced

@ 1 potato, peeled and diced

<*
@

a
*

50 g corn
1 medium onion, chopped
500 mlwater
1 tbsp cooking oil
Salt and pepper for seasoning

Equipment

e
w
e
*

Frying pan
Cook's knife
Measuring jug
Serving bowl

'
+
'e
*

Frying slice
ChoPPing board
Tablespoon
Vegetable peeler

Method
1. Heat the oil and fry the onion in the frying pan.
2. Add the chicken and fry untilthe chicken is slightly cooked.
3. Add the rest of the vegetables and mix well.
4. Simmer till the chicken pieces are cooked and the

5.
6.

vegetables are softened for 10 minutes.

Season with salt and pePPer.
Serve in a serving bowl.

[n*rgy

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Pr*teius

349

Fats

llo

Curbohydtates

30f;

Dietaty lihre

$.7 g

Sodiufir

i04

mS

*llbdfuk,'ei"tl
fresh vegetobtes
such as turnips ond
Use

ceLery.

Bungen
2 servings

*rtgredimmts
200 g minced chicken meat
2 plain burger buns, cut into 2 each
2 tbsp breadcrumbs
'l tsp mayonnaise
1 egg, beaten
4 lettuce leaves
4 slices tomato
2 tbsp cooking oil
2 tsp sesame oil
2 tsp light soya sauce
Salt for seasoning
ffiqu!pm'eerat

*
*
*'
e
ii

Serving plate
Chopping board
Teaspoon
Fork

Frying pan

s
at

,r
a
*

Frying slice
Cook's knife
Tablespoon
Small bowl
Butter knife

tuleth*d
Mix the minced meat, breadcrumbs and egg in a bowl.
Add sesame oil, salt and soya sauce to the mixture.
2
Shape the mixture into two round balls. Then, flatten them
into a patty each.
4. Heatthe oil in the frying pan and frythe meat patties for about
5 to 10 minutes on each side.
q
Spread the mayonnaise on one half of the bun with a butter
knife and place the lettuce and tomato slices on the other
half of the buns.
6. Transfer the cooked patties on the prepared buns.
7. Serve the burgers on a plate each.
1.

2.

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Use o r.r.lholemeal bun
insteod of o ptoin bun.

Sushi
r,,1pfi,6!

r'

lngredients

*
o
a
o
e
e

100 g short grain white rice

1 tbsp rice vinegar

l2tsp salt
200 mlwater
tbsP sugar
2 pieces seaweed
1

Variation of fillings:
:, s 1 fried egg omelette (fry and cut into strips)
(cut into strips/sticks)
.: e L.p"n.r" cucumber
'Z

: e 3crab1t1cfs, .,,:,::::.,::,:
Equipment

a
a
o
6
o

Rice cooker

Wooden spoon
Tablespoon
Sushi mat roller
Cook's knife

a
e
&
s
e

.,.,i...:,

Mixing bowl
Measuring jug
Teaspoon
Serving plate
ChoPPing board

Method
1. Borl the rice in a rice cooker for about 20 minutes'

Loosen

spoon' .:
the rice into a mixing bowl with a, wooden
- ^.
pouring
the salt and sugar into the vinegar before
Dissolve
2.
the rice. Ensure that the mixture is well-mixed.'
;
';i. 1 piece of seaweed :n lhe sushi mat roller' Place the
:. Pt.."
fillings' (Leave at least
rice first followed by your choice of
' I 5icm-ot tn" ,"r*."i
pu'P]ses)
free for
.,
'"uling
"d9"'
.Rolf
a sushi mat roller. cut neatly:
tightly-using
rice
sus-hi
the
4;
,"
"' ' and'serv,e on a serving Plate'

E*ergy,

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fxt*,

":

'

',.

Sc*&$rat*s
Sls-tary fihte

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'

Chicken Kebob
2 servings

Engnedlemts

*
q
*
c

'150

g chicken breast, cut into cubes

red and green capsicum, cut into cubes
% cucumber, cut into 3-cm squares
A little vegetable oil
'1

Marinade:

a 1 tbsp light soya sauce

a i tsp curry powder
a 1-cm ginger, chopped
e 'l clove garlic, minced
Eqxipment

t*
e
e
*
s

sticks/skewers
Cook's knife
Chopping board
Serving plate
Satay

&

Mixing bowl
Grilling pan
Tablespoon

Pastry brush

4
'e

Bowl

Methsd
1. Mix the light soya sauce, curry powder, ginger and
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s?g

Fats

ls$

flarhol:ydxat*s

?6g

uretEIY IrSre

31g

$oSinm

4?? mg

2.
3.

garlic
well in a bowl. Marinate the chicken cubes for 15 minutes.
Preheat the grill to 185 "C.
Skewerthe chicken cubes, capsicum and cucumberthrough

4.

Arrange the skewered meat and vegetables on a grilling

satay sticks.
pan.

5. Brush with a little oil and grill them on each side for
6.

*+t*{tl-ir{rid
Remove the skin of the
chicken breost.

5 minutes or untilthe chicken is cooked.

Serve on a serving plate.

Boked Mocoroni
2 servings

lrlgredients

e
c
w
w

100 g macaroni, boiled to soften

30 ml milk
1/z tomato, diced
75 g Cheddar cheese, grated (to be used as topping)

Hcux Sauee:
w 25 g unsalted butter

100 ml

milk

*
e

25 g plain flour
50 g cheese, grated

*
a
*
e
,*

Cook's knife
Teaspoon
Medium saucepan
Grater
Measuring jug

: Garnish: 1 sprig thyme

Equiprmetlt

c*
@

Measuring jug
Large bowl

*
w
*
*

Casserole dish
Kitchen strainer
ChoPPing board

Pot

Mlethcd
To make roux sauce:
1

2.
3.

4.

Melt the butter over medium heat in the medium saucepan.

Slowly add the flour to the butter.
Remove from the heat and add the milk gradually. Mix the
cheese in until well combined.
Return to the heat and stir the mixture until it thickens.

To make baked macaroni:

1. Preheatthe oven to 175 'C.

2. Add water to the medium saucepan and bring it to a boil.

3.
4.

5.

Add the macaroni and cook for 1O minutes. Use a kitchen

strainer to drain the water.
Place the boiled macaroni in a casserole dish and pourthe
roux sauce evenly over the macaroni.
Add the diced tomatoes and sprinkle grated Cheddar
cheese on top of the macaroni.
Bake for 30 minutes or until the cheese is completely melted.

Euergy

987 kc*l

HI0tetns

4ls
*-&

fats

sBg

ffarbohydratex

53s

Sietaty fibre

2.4g

Sr*ium

$34 *rg

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Use mill( ond cheese
thot ore tor,u in fats.

Nosi Briyoni
2'servings

lnSredients

q
w
@

w
*
w
w
*
a
*
e

1 cup long grain rice

220 ml water
1/z chicken cube
tfi big onion, diced
t/o tsp turmeric powder
tfitsp curry powder
1 clove garlic, chopped
1/z cinnamon stick
1 tsp ghee
t/4 tsp salt
2 chicken drumsticks, washed

Equipment

e
e
e
e

Frying pan

Chopping board
Teaspoon
Rice cooker

*
e
s
w

Measuring jug
Cook's knife
Frying slice
Serving plate

Method
1. ln the frying pan, heat the ghee over a low heat.
2. Add the garlic, onions, curry powder, turmeric powder,
Enelgy

463keal

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Futs

1?fi,

f,arbohy*retes

7og

$ietaryiihm

t.?$

Sodium

S?? mg,

3.
l

4.

5.
6.
7.

chicken cube and cinnamon stickto the melted ghee. (Take

care not to burn the mixture)
Add the salt and the chicken drumsticks. Stir the mixture
well and cook over low heat for 10 minutes with the lid on.
Wash and drain the rice. Add 220 ml of water and place it in
the rice cooker.
Add the mixture to the rice in the rice cooker. Stir well.
Cook the rice for about 20 minutes.
Serve hot.

Nosi Lerrrok
2 servings
Eargrm#E*rxts
cup rice, washed and drained
2 pandan leaves, washed
50 g ikan bilis
175 ml coconut milk
'1

For tfue sar:nhaE:

'a 20 g dried chilli, soaked in hot
water
'* 1/z big onion
a 3 tbsp vegetable oil for frying
a A pinch of salt

*
'i
,'

2 eggs
3 tbsp vegetable oilfor
frying
Salt to taste

2 cloves garlic
10 dried shrimps
2 tbsp sugar
1 piece assarn keping

Garnish: Cucumber slices and roasted peanuts

Hqax*sxmertt

,*
a,
iu

*r
,,

Measuring jug
Frying pan
Cook's knife
Plate

c
",
*
',

Rice cooker
Wooden slice
ChoPPing board
Electric blender

Tablespoon

ffiethm#

1. Add the coconut

milk and salt to the rice. Put in the pandan

leaves.
2. Cover and cook in the rice cooker f or 20 minutes.

Hn*rgy

SS$ k*s1

3. Fry the eggs and shallow-fry the ikan bilis separately.

4. To make the sambal, blend the dried chilli, garlic, onion and

Proteins

H4g

Hats

/$g

f;urh*hydxut*s

4og

uretary IisIfi

th*

$udiunt

&Sl mg

dried shrimps to form a paste.

5. Heat the frying pan with oil.
6. Add the paste in the frying pan and fry for about 3 minutes
untilfragrant. Add the sugar, salt and assarn keping.
7. Lower the heat and continue to stir the mixture for another
2to 3 minutes till the sambal is slightly dry.
from the heat.
Remove
8.
9. Serve the rice with the fried egg, ikan bilis and sambal by
the side.
10. Garnish with the cucumber slices and roasted peanuts.

i.-1

e+k*{t[u*,:[,'gtl
Cook the i\an bilis in
the micro(rove oven
for obout 8 minutes
insteod of frying them. ''-

i!@kp@,

Food

anu

Consumer Education

tsBN 978-981 -4431 -64-4

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