Healthy Food Part II

hello hello hello... maseh lagi bersiaran bersama sayee dalam siaran makanan untuk kesihatan yer puan-puan. hehhehe.

arini sayee nak kongsikan resipi baru juga untuk main course harian kita. topik vegetables and snack belom sampai lagi. tungguuuuu...resipi arini ialah Rice + Pineapple salsa fish.

*google*

ingredients:

1. fish fillet any type 2 pieces
2. cooking oil 1/2 Tbsb
3. pineapple fresh or canned 100 g diced
4. red bell pepper 2 Tbsb, chopped
5. green chili, deseeded 1 tsp, chopped
6. coriander, fresh 1 Tbsb, chopped
7. lime juice 1 Tbsb
8. salt to taste
9. rice, cooked 1/2 bowl (1person)

preparations:

• heat cooking oil in frying pan. pan-fry fish untuil golden brown and crisp. set aside.
• in a bowl, combine pineapple, bell pepper, chili, coriander and lime juice. add salt to taste. set aside for 10 mins to allow flavours to blend.
• pour salsa over fish to serve with rice or keep salsa in a small, seperate container when packing.

Nutrional content per serving:

calorie 195kcal

carbohydrate 31.4g

protein 7.4g

fat 5.5g

our next resipi for today is Rice + Ginger Beef.

*google*

ingredients:

1. beef, lean 250 g, thinly sliced
2. beef stock 125 ml (1/2 cup)
3. cornflour 1 Tbsb
4. soy sauce 1 Tbsb
5. oyster sauce 1/2 Tbsb
6. ginger 1 small, sliced
7. garlic 1 clove, minced
8. spring onion 2 stalks, cut into 2 inch lengths
9. sesame oil 1/2 Tbsb
10. rice, cooked 1/2 bowl (1person)

preparations:

• in a bowl, coat beef with cornflour, soy sauce and oyster sauce. mix well and set aside.
• heat sesame oil in frying pan. stir-fry ginger and garlic until fragrant.
• add in beef to stir-fry for 2-3 mins.
• when beef is almost cooked, add spring onion and beef stock. allow to simmer until thicken.
• serve or pack as side dish to rice.

(you may substitude beef with chicken and use chicken stock)

Nutrional content per serving:

calorie 245kcal

carbohydrate 29.0g

protein 22.1g

fat 4.6g

~~sayee maseh belom citer tentang raya sayee kan? ok, next entry ok... insyaAllah.