20 September 2010

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.

  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)

  • 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.


  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)

  • 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.

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