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

************************************************************

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

***********************************************************

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

***********************************************************

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

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.