Healthy Food Part III

bila mengalami sakit perot, nada bercakap akan menjadi agak mendatar kan? bila berblogging camne plak? ayat kita pun akan straight to the point je lah kot.

arini, sayee nak tepek lagi resipi healthy food. yang pertama for today is Chicken Fajita Wrap.

*google*

ingredients:

1. tortilla, flour 4 pieces
2. chicken breast, skinless 2 pieces
3. olive oil 1 Tbsp
4. honey 1/2 Tbsp
5. garlic 1 clove, minced
6. red bell peppers 1 large
7. oregano, dried 1tsp
8. chili flakes, dried 1 tsp
9. salt & pepper to taste

preparations:

• in a bowl, mix together olive oil, honey, garlic. then, add in oregano, chili flakes. sprinkle salt and pepper to taste.
• toss chicken into mixture and allow to coat and marinade for 15 mins. (better if left overnight in fridge)
• heat oil in frying pan. place chicken into pan and cook under medium heat for 3 - 5 mins on each side until lightly browned.
• when chicken is almost cooked, add in bell peppers.
• serve with tortilla or pack tortilla and chicken separately in meal box to assemble when appropriate.

Nutrional content per serving:

calorie 221kcal

carbohydrate 26.6g

protein 7.7g

fat 9.9g

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our next recipe for today is Roast Chicken with Spuds

*google*

ingredients:

1. chicken thigh, skinless 2 pieces
2. olive oil 1 Tbsp
3. onion 1 large, sliced
4. rosemary fresh / dried 2 stalks
5. potato 150g, cubed
6. sweet potato 150g, cubed
7. salt & pepper 1 pinch each

preparations:

• preheat oven to 180C.
• heat a 1/2 tsp olive oil in frying pan. pan fry chicken for 2 - 3 mins on each side until lightly browned.
• in a roasting dish, place potatoes and onion at the base. rest chicken on top of the bed of potatoes and onion.
• season with olive oil, salt and pepper. throw in rosemary.
• roast chicken for 25 - 30 mins.
• serve on a plate or pack in meal box. sprinkle roasting juice over chicken and potatoes as sauce.

Nutrional content per serving:

calorie 251kcal

carbohydrate 36.0g

protein 9.0g

fat 8.3g

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last recipe for today is Fried Rice with Fish Sauce

*google*

ingredients:

1. spanish mackerel / tenggiri fillet 2 pieces diced
2. rice, cooked 300 g
3. shallots 2 Tbsp, chopped
4. Red chili, deseeded 1 medium, sliced
5. cucumber 1 medium, thinly sliced
6. cornflour 1/2 Tbsp
7. fish sauce / budu 1 1/2Tbsp
8. cooking oil use sparingly
9. white pepper pinch

preparations:

• in a bowl, mix fish with cornflour. set aside.
• heat cooking oil in frying pan. stir-fry shallots until lightly browned. add in chili until fragrant.
• add fish. fry until cooked.
• add rice into pan to fry. pour in fish sauce / budu. (pinch of salt may be added to taste, if necessary). toss rice and fish to coat with sauce.
• add cucumber slices and pepper. toss and fry rice well until well combined.
• serve or pack in meal box.

Nutrional content per serving:

calorie 221kcal

carbohydrate 41.5g

protein 7.1g

fat 2.3g

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~~perut sayee semakin kerap pulak sakit-sakit. menstrual semakin tak stabil time nya. luka parut operation maseh belom sembuh sepenuhnya. hmmm, bila bole concieved?