Eat Well. Age Well. Live Well.

Eat Well. Age Well. Live Well. Community Care Nutrition Movement Recipes 2016

Contents Soup Stewed Papaya with Peanuts and Chicken Feet Soup Egg Drop Soup Sliced Fish Soup Watercress Chicken Soup Vegetable Braised Pumpkin Chicken in Black Bean Sauce Stir-fried Vegetables with Black Fungus Choy Sum with Soy Sauce Steamed Broccoli with Garlic and Chilli Oil Protein Steamed Egg Custard with Fish Steamed Chicken with Ginger and Mushrooms Baked Dang Gui Chicken Steamed Fish with Tofu and Salted Vegetables

Soup

Energy (kcal) 168 Total Fat (g) 14 Sat Fat (g) 3 Carbohydrate (g) 9 Protein (g) 11 Dietary fibre (g) 3 Sodium (mg) 1020 Calcium (mg) 70 Folate (µg) 103 Iron (mg) 1 Stewed Papaya with Peanuts and Chicken Feet Soup Chicken Feet * 6pcs Papaya (Semi-ripened) ** 300gm Water / Chicken Stock 1.2l Red Dates 8pcs Peanuts 80gm * Can be replaced with chicken meat ** Can be replaced with carrot or white radish 1. Wash chicken feet and remove the claws. 2. Peel papaya, remove the seeds and cut it into chunks. 3. Add red dates, chicken feet and peanuts into a pot of water or chicken stock. Bring it to boil and add in the papaya chunks. Simmer for 45 minutes to 1 hour. 4. For Combination Oven: put all the ingredients on a tray and steam it in the oven for 1 hour and 30 minutes. 5. Lightly season with salt if needed.

Energy (kcal) 66 Total Fat (g) 1 Sat Fat (g) 0 Carbohydrate (g) 10 Protein (g) 3 Dietary fibre (g) 3 Sodium (mg) 152 Calcium (mg) 38 Folate (µg) 8 Iron (mg) 3 Egg Drop Soup Chicken Wings 2pcs * Chicken Feet 2pcs * Water 1l Chicken Stock Concentrate Egg 1no White Pepper Powder Potato Starch 2tbsp Garnish Seaweed, chopped Coriander, chopped Fried Shallots Black Vinegar Beansprouts * Optional, i.e. If chicken wings and chicken feet are not available, proceed to step 3 1. Blanch the chicken wings and chicken feet with hot water. 2. Bring the chicken wings and chicken feet to boil in a pot of water and simmer for 30 minutes. 3. Strain the chicken bones and season with chicken stock concentrate and white pepper powder. 4. Thicken the soup with potato starch and top with beaten egg. 5. Blanch the beansprouts with boiling water. 6. Garnish with seaweed, coriander, beansprouts, fried shallots and black vinegar before serving.

Energy (kcal) 220 Total Fat (g) 8 Sat Fat (g) 2 Carbohydrate (g) 9 Protein (g) 25 Dietary fibre (g) 7 Sodium (mg) 604 Calcium (mg) 279 Folate (µg) 66 Iron (mg) 4 Sliced Fish Soup Frozen Fish Fillet 2 slices Choy Sum 2 stalks Fish Balls 4nos Tau Kwa Tomato Potato Salted Mustard Green (Salted Vegetable) 0.5pc Ginger, sliced Sesame Oil Salt White Pepper Powder Water 1l Garnish Egg 1no Coriander, chopped 1 stalk Fried Shallots 1. Portion the fish into slices and marinate with salt, pepper and sesame oil. 2. Cut choy sum into sticks. 3. Cut tau kwa, tomato, mustard green and potato into big dices. 4. Fry the diced tau kwa and egg. 5. Bring ginger, diced mustard greens, potatoes and and tau kwa to boil. 6. Once the soup has boiled, add in the fish balls, choy sum, diced tomatoes and sliced fish. Season with sesame oil, salt and pepper. 7. Garnish with fried egg, coriander and fried shallots before serving.

Energy (kcal) 403 Total Fat (g) 10 Sat Fat (g) 3 Carbohydrate (g) 42 Protein (g) 36 Dietary fibre (g) 6 Sodium (mg) 418 Calcium (mg) 99 Folate (µg) 31 Iron (mg) 3 Watercress Chicken Soup Chicken Thighs Ginger, sliced 2pcs Carrot Onion 1no Garlic Clove 1no Corn Watercress 200gm Wolfberries Dates Honey Date Salt White Pepper, crushed Water 1.5l 1. Blanch the chicken thighs with hot water. 2. Wash and prep all the ingredients. 3. Combine all ingredients except the watercress into a half insert. 4. For Combination Oven: Cover the insert with foil and steam for 1 hour and 30 minutes at 100 C. When the soup is ready, add in the watercress and steam for another 15 minutes at 100 C. 5. Plate and serve the soup.

Vegetable

Energy (kcal) 195 Total Fat (g) 7 Sat Fat (g) 2 Carbohydrate (g) 14 Protein (g) 19 Dietary fibre (g) 3 Sodium (mg) 788 Calcium (mg) 35 Folate (µg) 24 Iron (mg) 2 Braised Pumpkin with Chicken in Black Bean Sauce Chicken Thighs 2pcs (Boneless) * Light Soy Sauce 2tbsp Pumpkin ** 300gm Chinese Wine Garlic (Whole) 6nos Sesame Oil Ginger, sliced Potato Starch 0.5tbsp Spring Onions, Sugar chopped Salt Black Bean Sauce 2tbsp Pepper Water 200ml White Sesame Seeds * Optional to remove the skin (For vegetarians, the chicken thighs can be replaced with mocked meat) ** Can be replaced with carrot, eggplant, sweet potato, white radish, winter melon or hair gourd (additional ingredient: mushroom or black fungus can be added if desired) For Combination Oven: 6. Place the marinated chicken meat in the oven and bake for 20 minutes at 180 C. Afterwhich, add in garlic, ginger and spring onions and continue to bake for another 5 minutes. 7. Add in the black bean sauce, pumpkin chunks and water to the baked chicken and mix well. 8. Place the chicken back into the oven. Turn on steam bake mode and bake at 180 C for another 30 minutes till the pumpkin is soft. 9. Garnish with white sesame seeds before serving. 1. Cut the boneless chicken thighs into bite-sized portions. Add in the seasoning and marinate it briefly. Heat up a pan and stir-fry the chicken meat. 2. Heat up the same pan with some oil and stir-fry garlic, ginger and spring onions till fragrant. Add in the chicken meat and black bean sauce and continue to stir-fry. 3. Add in just sufficient water to cover the chicken and simmer for 10 minutes. 4. Add in the pumpkin chunks and continue to simmer for another 15 minutes till the chicken meat is tender and pumpkin is soft. 5. Garnish with white sesame seeds before serving.

Energy (kcal) 101 Total Fat (g) 3 Sat Fat (g) 0 Carbohydrate (g) 17 Protein (g) 4 Dietary fibre (g) 12 Sodium (mg) 451 Calcium (mg) 47 Folate (µg) 21 Iron (mg) 1.5 Stir-fried Vegetables with Black Fungus Carrot Potato Cucumber Black Fungus Garlic, chopped Red Onions, chopped Oyster Sauce Water Salt Pepper Sesame Oil Garnish Fried Shallots Sesame Seeds Spring Onions, chopped 50gm 2tbsp 1. Peel and cut the cucumber, carrot and potato into sticks. 2. Blanch the potato and carrot sticks with boiling water. 3. Stir-fry chopped garlic and red onions. 4. Add in cucumber, cooked potatoes, cooked carrots and black fungus. 5. Season with oyster sauce, water, salt, pepper and sesame oil. 6. Garnish with fried shallots, sesame seeds and spring onions before serving.

Energy (kcal) 195 Total Fat (g) 13 Sat Fat (g) 2 Carbohydrate (g) 7 Protein (g) 12 Dietary fibre (g) 8 Sodium (mg) 797 Calcium (mg) 341 Folate (µg) 37 Iron (mg) 3 Choy Sum with Soy Sauce Choy Sum Straw Mushrooms Tau Kwa Garlic, chopped Red Onions, chopped Vegetable Oil Oyster Sauce Soy Sauce Liquid Seasoning Sugar Water Coriander Garlic Clove, sliced Sesame Oil Vegetable Oil Garnish Fried Shallots Red Chillies, sliced 8 stalks 2tsp 2tsp 2tsp 2tbsp 0.5tsp 8tbsp 2 stalks 1no 0.5pc 1. Fry the sliced garlic and coriander with sesame oil and vegetable oil. 2. Add in sugar and allow it to dissolve before adding in oyster sauce, soy sauce, liquid seasoning and water. 3. Bring it to boil and simmer for 5 minutes. 4. Cut and prep the vegetables and tau kwa. 5. Fry the tau kwa and blanch the choy sum. 6. Stir-fry chopped garlic and red onions. 7. Add in the blanched choy sum, straw mushrooms and tau kwa. 8. Garnish with soy sauce, fried shallots and red chillies before serving.

Energy (kcal) 111 Total Fat (g) 8 Sat Fat (g) 1 Carbohydrate (g) 4 Protein (g) 4 Dietary fibre (g) 5 Sodium (mg) 466 Calcium (mg) 37 Folate (µg) 33 Iron (mg) 1 Steamed Broccoli with Garlic and Chilli Oil Broccoli Carrot Frozen Corn Kernels Salt Pepper Soy Sauce Garlic Clove Chillies, sliced Vegetable Oil 2 stalks 2tbsp 1no 0.5pc 2tbsp 1. Cut and prep the broccoli and carrot. 2. Place the cut broccoli, carrots and corn kernels on a tray. Season with salt and pepper. 3. For Combination Oven: Steam the tray of ingredients for 15 minutes at 100 C. 4. Fry sliced garlic and chillies in vegetable oil. 5. Toss the broccoli with soy sauce, fried garlic and chilli oil before serving.

Protein

Energy (kcal) 191 Total Fat (g) 10 Sat Fat (g) 3 Carbohydrate (g) 5 Protein (g) 21 Dietary fibre (g) 3 Sodium (mg) 683 Calcium (mg) 58 Folate (µg) 64 Iron (mg) 3 Fish Fillet * Water Chestnuts Fresh Chicken Eggs Spring Onions, chopped Red Chillies, sliced Coriander, chopped Water Mushrooms (from can) Garlic, minced Steamed Egg Custard with Fish 200gm 50gm 6nos 30gm 30gm 10gm 200ml 6nos Seasoning Light Soy Sauce Sesame Oil Potato Starch Oyster Sauce Pepper Salt 0.5tbsp 2tbsp * Can be replaced with chicken, fish ball or other meat 1. Dice the fish fillet and water chestnuts and place them into a bowl. Add in red chillies, spring onions and coriander. Mix well. 2. In another mixing bowl, add in the eggs and water in the ratio of 1:0.5 and whisk it. Add in light soy sauce/ salt / pepper/ sesame oil for taste. 3. Add the egg mixture into the bowl of mixed ingredients from Step 1. 4. Place it in a steamer or combination oven to steam for 15 minutes. 5. Heat up a frying pan with some oil. Add in the minced garlic and mushrooms to stir-fry. 6. Add in some water and oyster sauce and bring it to boil. Prepare some potato starch water mixture and add into the pan to thicken the sauce. 7. Pour some of the sauce over the steamed egg custard. Garnish with spring onions, coriander and red chillies before serving.

Energy (kcal) 242 Total Fat (g) 10 Sat Fat (g) 3 Carbohydrate (g) 4 Protein (g) 33 Dietary fibre (g) 1 Sodium (mg) 774 Calcium (mg) 26 Folate (µg) 24 Iron (mg) 1.5 Steamed Chicken with Ginger and Mushrooms Chicken Thighs (Boneless) Oyster Sauce Soy Sauce Sesame Oil Chinese Wine Salt White Pepper Powder Dried Mushrooms Ginger, sliced Spring Onions, chopped Wolfberries Garnish Spring Onions, chopped Coriander, chopped Red Chillies, sliced White Sesame Seeds 0.5tsp 1 stalk 1 stalk 1 stalk 0.5pc 0.5tsp 1. Marinate the chicken thighs with oyster sauce, soy sauce, sesame oil, Chinese wine, salt and pepper. 2. Place the chicken thighs on a tray, top with soaked dried mushrooms, sliced ginger, spring onions and wolfberries. 3. For Combination Oven: Steam the tray of chicken thighs and ingredients for 25 minutes at 100 C. 4. Garnish with white sesame seeds, spring onions, coriander and red chillies before serving.

Energy (kcal) 230 Total Fat (g) 10 Sat Fat (g) 3 Carbohydrate (g) 2 Protein (g) 33 Dietary fibre (g) 1 Sodium (mg) 417 Calcium (mg) 23 Folate (µg) 22 Iron (mg) 1 Baked Dang Gui Chicken Chicken Legs (Boneless) Oyster Sauce Soy Sauce Sesame Oil Chinese Wine Salt White Pepper Dried Mushrooms Ginger, sliced Spring Onions, chopped Dang Gui, sliced Water Garnish Coriander, chopped Wolfberries Chinese Wine 1 stalk 1 stalk 1. Marinate the chicken with oyster sauce, soy sauce, sesame oil, Chinese wine, salt and pepper. 2. Place the marinated chicken onto a tray lined with a sheet of baking paper, and top with soaked mushrooms, ginger, spring onions, dang gui and water. 3. For Combination Oven: Cover the dish with foil and bake for 30 minutes at 180 C. 4. Garnish the cooked chicken with wolfberries, coriander and Chinese wine before serving.

Energy (kcal) 158 Total Fat (g) 4 Sat Fat (g) 1 Carbohydrate (g) 8 Protein (g) 22 Dietary fibre (g) 5 Sodium (mg) 512 Calcium (mg) 51 Folate (µg) 56 Iron (mg) 3 Steamed Fish with Tofu and Salted Vegetables Frozen Fish Fillet Tofu Salted Mustard Green (Salted Vegetables) Tomatoes Wolfberries Dried Mushrooms Spring Onions, chopped Ginger, sliced Salt Pepper Sesame Oil Garnish Spring Onions, chopped Coriander, chopped Red Chillies, sliced Shallot Oil 2 slices 0.5pc 2pcs 2pcs 1 stalk 1 stalk 1 stalk 2 tbsp* * Optional 1. Portion the fish into slices and marinate with salt, pepper, sesame oil and corn flour. 2. Prepare the rest of the ingredients. 3. Place the fish onto a tray and top with tofu, salted vegetable, tomatoes, wolfberries, dried mushrooms, spring onions and ginger. 4. For Combination Oven: Steam fish for 8 minutes at 100 C. 5. Garnish with spring onions, coriander and red chilli before serving.

Acknowledgements We would like to thank the following partners and individuals for supporting the development of 2016 Eat Well. Age Well. Live Well recipe inserts.