ffi

:,' 1,;;::,;;::;::;,,::,,;::,1,,,,,

Moderation. Do not eot too little or too

much of ony one type of food

, ^e.n () /rrlffI,l ]]t -

For Grawthand Repai, W7

Exomples of fccdfrom corbohydrotes.. Brown rice. Wholemeoi breod. Rolied oots

. FOts Orsnges

. Vitomins' Minerols

qW#6w,TTffii ,*u,:, #-ffi "U'""'ff,. corbohydrotes ' : 3:}],i:1i '" l'f;',* "6 U

/-\-;.,G\\ EssPlont 3$iNutrientsthat-'r)\ 'Bnoccoli "Yd)provide energy n

-^ tct n t A.,..,-

YffiNutrientsprotection

fie aclive. >:

Gfi: Wi "\,4fl-R , -; -w)ilffiMtwNutrients for /prn

. Heoithy tots thotshould be included inthe diet doily to reducethe risk of developingheort diseoses

srowth and repai' [/ \p+{-] l_-/k R. =

trnru dav* -tl S\=:'*1-4{6i"" \}{ !\ l\ "rief,HtrEo.f,*fl-

v\ Exomptes

'\\, \ Y 'Br'skx:tJ \V Healthier 'skiPPincProteins + ;; q, ' &kins:-e\ cio.os" 'i, S\\ water q, .V Eh.r

Examples of {ood, Ch icken. Fish. Yoghunt. Milk. Bean curd

Removes woste productsfrom the bodyRegulotes body temperotuLubricotes joints

an,l I ./\fiJ] LJffire1Exomples:. Conolo oil. Olive oil. Sunflower ci:. Peonut oil

Couses%. Excessive intoke of

sugol fots ond solt. Lock of exercise

Cquses%. Insutficient intoke

of iron

Ccuses. Insufficient intoke

of woter ond dietory fibre

^IBAnaem

VorietyVeqetobles

--/ \-\ \v\l\

Modifying Meals Eating Out>0vr"\ 1iHeafthier Methods Heslthier

of Cooking lngredients/ uoo " \ ApplyGuidelinesonl ffi \ ,--i,.,-t:-,..Cookingmethodsw.Usewhole-groins,'.'=o'.']']gq|InyroIlng

Pick heolthiertood choices

ll'i,i"ritt*oW .il:i;::r:'ff1"'" / I \:rfixe A \@p:,'"iJ'?*n"'o / I \:;iru'" ffi'1, J, .t

Buy just enous.

A Food Composition Table shows the energy and nutrient values of different types of food. An example of a FoodComposition Table of some common food is provided below.

Rice, noodle and bread

180

60

60

382

505

98

272

154

134

6BB

752

248

57

3'1

23

85

97

29

5.8

5.8

6.1

95.5

35.9

13.0

1.8

0.6

1.7

26.0

24.7

9.7

2.7

1.6

3.9

2.3

8.1

0.4

U

'15

0

tra ce

35

16.7

0

1.2

0

NA

NA

1.96

9

24

32

34

111

1aJZ

0.9

1.8

1.4

1.2

7.6

2.0

3.6

204

282

1463

1 858

342

206

93

387

208

0

1

54.2

23.7

19.0

12.0

0

2.6

43.3

66

0

trace

31

23

1.4

2.9

902

466

,l

Meat dishes

Seafood dishes

268

668

850

287

77

7.3

29

22

47

18.7

4.6

2.7

trace

46.8

10.7

trace

70

247

3.2

7.3

624

2639

46

124

86.s 0.138 6.624115 2.6 8.4

6.44

7.9

0

0.74

179.9

11 .2

0

0

29.4

33.5

1.24

0.74

63

330Fruit and vegetables dishes

136

102

109

143

50

66.5

32.8 1.812.5 0.306

2.834 2.51

0.556

trace

5.01

4.309

2.04

2.4

69.5

2.04

293

23.6

5.1

18.s

15.3

5.1

25.1

0.83 400.204 1.021.64 292

127

330

400

64.8

139

232

5.97

36

24.4

5.21

0

0.8

2.16

0

14.4

0

0

U

20.3

0

0

0

0

tra ce

168

trace

204

0.254 45J0 39.61.2 32

Snacks and desserts

37 131 1A.62132 28s 37.2

3.96

5.02

8.07

14.5

0.63

1.584

4.44

157

trace

1.32

5.92

144

0.333 1681.1 88 1 00

Eggs dishes

Beverages

source: Food Composition Guide, Hearth promotion Boarcr

rooo

MyHeolthyPlote

CompIoDle

RecommendedDietory Allowonces

.,Nutrients for ene '$i,0ixf

ltf.1ond good hgolth

,,',::,,:,:::|,.::,:,,::::,:::::::::,:,,:,:,::::::::l:

. Vitomins A, B ond C for good heolth

. Colcium ond vitomin D for bones ond*% w

con be used todeterm ine

\ \,4\t{. _J

NUTR[T[ONALNEEDS @F

DIFFERENT A@EN ut r i en ts f orr.,,,grro,wth:,,,ond energy. Proteins for" growth

i

'-- -\r'Teenagero

Corbohydrotes for energycolcium ond vitomin D forbones ond teethIron for femole teenogersVitomin C ond woter forheolthy skin

Adults

. Corbohydrotes for energy

. Iron for femoles

. Vitomins for good heolth

. \,1/oter to hydrote the body

. Colcium ond vitomin D to ochievemoximum bone moss

NUtrRfiTilONAL

,F. ttt irnrr.rtes eor energyU . Froteins ior growth

AL>II\r

N0tr:ints,,,foi gorod heolth;;a':..;neig l" '

,M T@OLS@\'

Dietory Guidelines ForChildren ond leenogers

The Elderly

:Ad-eQuo te.1.S, qpp!y,1 1q$ :;,,,' ; 1;;;,,:;;:;;;: 11:, 1',;:: I

,nuti ignts,:: toi:,.rn:oihtctin1,,goOa,heolth. Reduce the intoke of

corbohydrotes and fots. Woter and dietory fibre to

pnevent constipotion. Colcium ond vitomin D to

prevent osteoporosis. Proteins for mointenonce

@R@UPS

:\

Single-celledFound noturaily in theenvironmentCon be {ound in protein-richfoodTemperoture between 5

oC

ono ou u

. lipe of fungiReproduce by sPoresCqn be found in {oodsuch os breqd ond cheese

. Grow best in wqrm snd"$+w

G&e.. moi.st environmentffiw%.roe

Microoqganismsffiffi

Leod l?r...

lype of fungiReproduce through buddingCon be found in sugoryfoodGnow best in worm onomoist environment

At the incorrect temperoture ond with thepresence of moisture, which is fovourqblefor the growth of microorgonisms

.dlinAttX

Due to unhygienic procticesCouid leod to cross-contominotion

60'c:rv

vF@@D @ONTAMONATI@N

{r-,ffi-:--v -

,zt-l;-, lry.l{-{/ !;wjffi#ea

' Proper Food Storage ?radices

Freezer-lB'cChilier

,+ oc

Crisper,.1 oc

e)(

-./Y:-=:\______-----= Ir\.(\)\:---rlConvectionmovements of liquid on oir

.Az1i@-lT

@@.\ L1

H"ot ift.o*t".."? ti-?he food Tranafer -*t{&!

direcily from the heqt sourcethrough direct conloct from one object Z.s.- through energy wqves.to onother /. tra'. :..za"on* ror A \H --=*$ 7'^*?":,:::';::::,Reasons ror A

--

\q .-*4, :Tff"::':,:,"17:;:!,rcoakins Food

*{ffi @@-@K[N@ FO@D=P . H:,::],;:]::,::ii,. Mokes food sofe lo e'. \ ,,. \ \. Mokes food eqsier to ,f**{ \,+\ S+\ during cooking.

Heot is ironsferred [o the food through the

Effacts of Heatlmproves the keeping \t '{; Z '-r r rf, \i \ ' Some nutrients ore iostquotity or rood E:ltr* ' Q-n*QffheN*g.feg E \ durins cookins

- Sugor ltr i ' The energy volue of food

. Mokes food eqsier to ,/-/t \.S\ S,\ during cooking.chew ond digest /ffi I #l ti #r.. ' Heot chonges the texture or

. Enhooces the oppeorcrnce ";"$ / t *=i

\'*q \ food Different cookingood fiovour of food A:/ \ 7 \.\ methods give rise to differen:

. Pro,ides voriety io r.eo1s ,1:/ ?tc - ^L-\4, ,

- --

'\ "\ text,.rres

.4) ?reventive l; l-{ Meagureg - Storch \* 7 increoses

when fots or oii is

t/ *\ on Proteiqs urYoau@ )\ on Fots ,^ or cookins @zFl \ '

vir I 'ulsrrlr MetdOdA gffi,W, \\ on Fots ;;'\::;:"cr> @,V

ro reduce ioss & @ ol"'ooking' *w

. or-rqrrcds_ r,J ,flf' \ Hli,:"ry ,// fl Fl a;;@#Io reduce time, /{ #l e! ffi

ruer ondwoste # w @+ ti@lJ$qJ'l-,lr"eql. Boiling. Steoming. Stewing

Drv heot. Griliing. Boking

Hot fotffiffi.e. Stir'-frying. Shollow-frying. Deep-f rying

Methods

,-:\q.Needs

""( f,i::,.i ) t\

Bosic rsqui-ements \\t:rysuch os food, clothing t\-_funond shelter

Reg*glgi*l,.Hcre,.....bovlngs. Io prepore us for ony

unexpected emergencies. Io sove up for future

educotionn@\$\\\-,\

N

@ffi

.-JiI-\ffi,7'Wcnts

eeds andWanta

Things thot we con livecomfortobly w ithoui.Exomples ore designerclothes, hol idoys obrood

Reduce

Managernent,

\\)\#(v

NI@NEY AND

RES@UR@E

MANA@EMENT

Resaurae

5ov ingsRefers to puttincmoney oside forfuture expenses

Oudgeting and Savinga

\N&\b\

_\uw'v

Bu dget ingr-l^l-^,,^FelPs us monogeour money wisely

\v,,:Reosons....t.q,,,,Hu

u'o Budget. fo keep us from

overspendingunnecessorily

Recycle

@

Reuse

#i1*l

'&i.*

,l..

rBread knife

For Preparation

Cook's knife Paring knife Chopper Cake knife Tongs

Vegetable peeler

Grater

;1. .

.&

iii

f.t3

For General Gooking

Wok

Desser.tsPoon

Frying pan

Small saucePan

Medium saucePan

Grilling pan

a;,Tablespoon

Frying slice

Chopsticks,i!ti.

TeaspoonFork

Butter knife

;;,.::,]::-l::1.':j.;:l' "'t'... -..-,'t..:=F

Plate

Xitch*n.t!*ensil*

q

Ladle

Large saucePan

Table knife

Rolling pi''

For Preparation

Electric beater

Balloon whisk

-!::i':i:.:':.r+-:::

Long wooden spoon

Skewer

-*

General Baking

&'1tgS-: E-

,j ']Ej@fPastry/b iscu it cutte rs

baking

.:

II:*.

*

Ei?:i

i!:

lfPastry brush

Palette knife

Scraper

'il

I'

il

E*illl 't:s

t!;ilF

IId!t:

*

F*

=

Baking paper

'I

B.5

f,,rvreasunng JUg Measuring cups

I$tEIrt i,. ,g?!...

Ii:di

*gifa *!l.t.l:.':. q':

{* :, "-I

Measuring spoons

Swiss roll tin

Baking traySquare tin

Deep round tin

Pizza pan

Chiffon tin

,.8.. *

:i:i :i

*lls$5r$41:!.:

I.r, ,. : tr ..

brt

Loaf ti n

Baking paper

A block of butter is equivalentto 250 g.You can cut a block of butter into 5 portions.Thus, 1/5 o{ a block of butter is 50 g.

^l5low r:::,lril{ot150,i:.i: 230-302 Meringues

Moderatelyslow ' ',,,,;..,,::t1,2;3t'.,:.., 302-320

Custards and largerich fruit cakes

Moderate 356-37 4Most cakes andbiscuits

Moderately hot ::.ii.ri90iz2ol,.,rr 37 4-428Pastries, sponge cakesand muffins

Flot 428-446 Scones and bread

ffi

All-in-one: To mix all ingredients in a bowl at the same time.Beat: To stir ingredients quickly and vigorously.Blanch: To immerse ingredients briefly in boiling water before placing them in

cold water.

Blend: To mix ingredients thoroughly.Cream: To mix sugar and fats together using an electric beater or a wooden

spoon until light and creamy.Drain: To remove excess liquid (water or oil)from food.Drizzle: To let liquid fall in fine drops gently and steadily.Filter: To separate solid particles from liquid using a kitchen strainer.Garnish: To enhance the appearance of food.Glaze: To coat food with something sweet or savoury (e.g. egg whites) by

dipping, dripping or with a brush for flavour and a shiny finish.Grease: To put butter or oil on a pan to prevent food from sticking to it.Grind: To process food finely in a grinder or food processor.Incorporate: To mix two or more ingredients until they are evenly mixed.Knead: To distribute the yeast in the dough for an even texture by folding,

stretching and pressing with the hands.Marinate: To soak food in a liquid mix for enhancement of flavour after a given

amount of time.

Mash: To crush or grind into a soft mass.Roll-out To flatten and spread dough with a rolling pin.Rub-in: To rub fat into flour with the fingertips until the mixture resembles

fine breadcrumbs.season: To improve the flavour of food by adding salt or spices.Sift: To remove lumps by passing dry ingredients through a sieve.Simmer: To cook gently just below the boiling point.Sprinkle: To scatter a powdery substance (e.g. cocoa powder) lightly on food.Whisk To introduce air into a mixture by beating with a whisk until thick

and fluffy.

Litii.:

a:r!

i5E

Slice: To cut food into thin slices.

Dice: To cut food into small even-size pieces.

Shred: To cut food into long narrow strips,

Mince: To chop food into tiny irregular pieces.

**r***"-..3t

**&***,*

* * & ****a*&

.&.& * * &*"-1*u**F3*,-

Grate: To shred food by rubbing it on a grater.

i:

1. lnvestigate the effects of heat, ingredients used, cooking time, different cookingtemperatures or cooking methods by observing what happens during theexperiment.

2. Most experiments involve several samples to let you make comparisonsbetween them.

3. A control sample is the standard which is used to compare with the othersamples.

4. Read the experiment worksheet thoroughly before conducting the test.5. Ensure that you measure all the ingredients accurately.6. Follow the procedure carefully so that you will not miss any steps.7 . Label all samples clearly to prevent any mix-up.

1. Put a small amount of each sample on your tongue when tasting,2. When tasting several samples, take a sip of water before tasting the next sample to

clear the flavour left behind by the previous sample'3. You can examine the texture of a sample by observing its appearance, feeling it

with your fingers or tasting it.

1.

2.3.4.5.6.

BeakerBunsen burnerElectron ic weig hing scaleFunnelStopwatchMetric ruler

\7\/-

7 . Laboratory thermometerB. Stirring rod9. Test tube brush'10. Testtube holderll.Testtube12. Measuring cylinder

Creort of Mushroom Soup2 servings

lngrediertts* '100 g button mushrooms,

sliceds 50 g unsalted buttere 400 ml watere 1 chicken cube

Garnish: Chopped parsley

Equipment{* Paring knifea Chopping boards Serving bowl* Medium saucepan

dCl 1/zwhite onion, minced4 tsp plain flour200 ml milkSalt and pepper forseasoning

.,i:rr:i,.. .re

iil#'w

&.8

* Measuring juge Teaspoone Wooden spoonc Electric blender

EnergyProteins

Fets

f,arlohydratesDiet*ty fihreSodium

2*6 kcal9g159

lsg?.3 g

*74 mg

Method1 . Heat the butter in the saucepan.2. Add the onions and mushrooms and cook until soft.3. Stir in the flour, water, chicken cube, salt and pepper.4. Cook over low heat and stir constantly until the mixture is

smooth and thickened.5. Pour the milk and cook at low heat. Remember not to boil

the mixture afterthe addition of the milkto prevent curdling.6. With the electric blender, blend the mixture until it becomes

smooth.7. Pour the blended mixture into the saucepan and cook for

another 5 minutes before removing it from the heat.8. Serve the soup in a bowl. Sprinkle with chopped parsley.

Add salt and pepper for seasoning.*lt*{tk,'{*tdUse tow-fot miLlrinsteod of ful,[-creornmil.k.

1

i

,t.

Keerto2 servings

lngredients* 75 g chicken breast meat, mincede 1 potato, dicedt* 1 onion, choppedw 1 clove garlic, choppeda 1 slice ginger, choppeds 1 tbsp curry pastea 1 tbsp peasa 100 ml coconut milko '1 tbsp vegetable oile Salt to taste

Equipmentw Frying pan *e Tablespoon s* Measuring jug q'e Frying slice *a Peeler

;iE.E;:t:lt

t

il,

'&;,.

Chopping boardTeaspoonCook's knifeServing plate

Method1 . Heat the oil in a frying pan. Fry the onion, garlic and ginger.2. Add the curry paste and fry until the mixture is fragrant.3. Add the minced chicken and potatoes. Stir well until

combined.4. Add the coconut milk and bring to a boil.5. Lower the heat and leave the mixture to simmer until the

potatoes are softened.6. Add the peas and add salt to taste.7. Serve hotwith chappati.

Enorgy

FroteinsF*ts 'fialbohy&atesSi*tury filreSodium

4BI kcal

199

H$g?4r '4.8 g

$3 mg

**

Beptoce,.cgqonut mirtktPiih' tor*r -f crt, yoghu f to,r: skinrrned,,rn tll(.'

Mee Soto2 servings

lngredients* 150 g chicken breast, boiled ,

and shredded* 1 clove garlic d@ y4 cm ginger {*c& 1 medium-onion :* ,: tsp turmeric powder ;* 1 piece cinnamon sticke 4 clovese 1 cardamom

Garnish: Chopped spring onions and fried onion.

1 star anise50 g bean sprouts100 g yellow noodles500 ml of water'1 tbsp vegetable oilSalt and pepper to taste

e Tablespoona Teaspoon* Serving bowl* Kitchen strainere Cook's knife

saucepan. Add the cinnamoncardamom

. Fry for 3 minutes

EnergyFsateins

flatsSalbohydrates

$iutery fihre$odiurn

ob;c l(cal$lg439$l$?,8 g

?83 mg

2. Heat the oil in the mediumstick, star anise, cloves andover medium heat.

*** 6*Bernove the skin ofthe chicken.

3' Add a' the brended ingredients into the pan. stir-fry overmedium heat for 10 minltes. Make sure the oit a-o", not ory:ffi:ili:,,:;:"0,""ts do not burn rf the oir a,[. ,p,

"aa4' Add the water and stir wer. Add sart and pepper and coverthe lid. Check and stir o..rrionully fo, another 5 minutes.5. Blanch the beisa u ce pa n r.., l'. j orf ::'.il j. l3H ;:T j;:,' :.:;TJkitchen strainer. l

6. Put the blanched bean sprouts, yellow noodles and thesoup in a serving bowl.7 ' Serve with shredi"a

.ni.t"n, spring onions and fried onions.

Equipment* Small saucepanqe Medium saucepan* Frying slice* Electric blender{* Chopping board

Method1 .

:,:T::::artic, sinser and onion with the turmeric powder

Chicken Stew2 servings

lngredientsw 200 g chicken fillet, diced* t/, carrot, peeled and diced@ 1 potato, peeled and diceds 50 g corn

200 g minced chicken meat2 plain burger buns, cut into 2 each2 tbsp breadcrumbs'l tsp mayonnaise1 egg, beaten4 lettuce leaves4 slices tomato2 tbsp cooking oil2 tsp sesame oil2 tsp light soya sauceSalt for seasoning

s Frying sliceat Cook's knife,r Tablespoona Small bowl* Butter knife

Hn*xgy

vrfrtfiltrst e{s#axfurhydxmt**

lJrs'{&}$ }rsr$ffiod$*rm

SS? k*m?

Esgs$g41$s"? $SSS mg

1.2.2

4.

q

6.7.

++f*{ti-'rrTwutlUse o r.r.lholemeal buninsteod of o ptoin bun.

Bungen2 servings

*rtgredimmts

ffiqu!pm'eerat* Serving plate* Chopping board*' Teaspoone Forkii Frying pan

tuleth*dMix the minced meat, breadcrumbs and egg in a bowl.Add sesame oil, salt and soya sauce to the mixture.Shape the mixture into two round balls. Then, flatten theminto a patty each.Heatthe oil in the frying pan and frythe meat patties for about5 to 10 minutes on each side.Spread the mayonnaise on one half of the bun with a butterknife and place the lettuce and tomato slices on the otherhalf of the buns.Transfer the cooked patties on the prepared buns.Serve the burgers on a plate each.

Sushir,,1pfi,6! r'

lngredients* 100 g short grain white riceo 1 tbsp rice vinegara l2tsp salto 200 mlwatere 1 tbsP sugare 2 pieces seaweed

: Variation of fillings::, s 1 fried egg omelette (fry and cut into strips).: e 'Z L.p"n.r" cucumber (cut into strips/sticks): e 3crab1t1cfs,

.,,:,::::.,::,: .,.,i...:,

Equipmenta Rice cookera Wooden spoono Tablespoon6 Sushi mat rollero Cook's knife

a Mixing bowle Measuring jug& Teaspoons Serving platee ChoPPing board

Method1. Borl the rice in a rice cooker for about 20 minutes' Loosen

the rice into a mixing bowl with a, wooden spoon' .:

- ^.

2. Dissolve the salt and sugar into the vinegar before pouring-

; ';i.

the rice. Ensure that the mixture is well-mixed.'

:. Pt.." 1 piece of seaweed :n lhe sushi mat roller' Place the

rice first followed by your choice of fillings' (Leave at least' I 5icm-ot tn" ,"r*."i

"d9"' free for '"uling pu'P]ses)

.,

4; .Rolf the sus-hi rice tightly-using a sushi mat roller. cut neatly:

"' ' and'serv,e on a serving Plate' ,"

E*ergy,Fl$telus " : 'fxt*, , ',.Sc*&$rat*sSls-tary fihte$e*iuln ' ,

Chicken Kebob2 servings

Engnedlemts* '150 g chicken breast, cut into cubesq '1 red and green capsicum, cut into cubes* % cucumber, cut into 3-cm squaresc A little vegetable oil

Marinade:a 1 tbsp light soya saucea i tsp curry powdera 1-cm ginger, choppede 'l clove garlic, minced

Eqxipmentt* Satay sticks/skewers 4e Cook's knife 'ee Chopping board &* Serving plate *s Bowl

Mixing bowlGrilling panTablespoonPastry brush

H**rgyFr*teittsFats

flarhol:ydxat*suretEIY IrSre

$oSinm

4?? ksnls?gls$?6g31g4?? mg

Methsd1. Mix the light soya sauce, curry powder, ginger and garlic

well in a bowl. Marinate the chicken cubes for 15 minutes.2. Preheat the grill to 185 "C.3. Skewerthe chicken cubes, capsicum and cucumberthrough

satay sticks.4. Arrange the skewered meat and vegetables on a grilling

pan.5. Brush with a little oil and grill them on each side for

5 minutes or untilthe chicken is cooked.6. Serve on a serving plate.

*+t*{tl-ir{ridRemove the skin of thechicken breost.

Boked Mocoroni2 servings

lrlgredientse 100 g macaroni, boiled to softenc 30 ml milkw 1/z tomato, dicedw 75 g Cheddar cheese, grated (to be used as topping)

Hcux Sauee:w 25 g unsalted butter * 25 g plain floura 100 ml milk e 50 g cheese, grated

: Garnish: 1 sprig thyme

Equiprmetltc* Measuring jug@ Large bowl* Potw Casserole dish* Kitchen strainer* ChoPPing board

* Cook's knifea Teaspoon* Medium saucepane Grater,* Measuring jug

MlethcdTo make roux sauce:1 . Melt the butter over medium heat in the medium saucepan.2. Slowly add the flour to the butter.3. Remove from the heat and add the milk gradually. Mix the

cheese in until well combined.4. Return to the heat and stir the mixture until it thickens.

To make baked macaroni:1. Preheatthe oven to 175 'C.2. Add water to the medium saucepan and bring it to a boil.

Add the macaroni and cook for 1O minutes. Use a kitchenstrainer to drain the water.

3. Place the boiled macaroni in a casserole dish and pourtheroux sauce evenly over the macaroni.

4. Add the diced tomatoes and sprinkle grated Cheddarcheese on top of the macaroni.

5. Bake for 30 minutes or until the cheese is completely melted.

Euergy

HI0tetns

fatsffarbohydratex

Sietaty fibreSr*ium

987 kc*l4ls*-&sBg53s2.4g$34 *rg

*{f*{th.,{*sdUse mill( ond cheesethot ore tor,u in fats.

Nosi Briyoni2'servings

lnSredientsq 1 cup long grain ricew 220 ml water@ 1/z chicken cubew tfi big onion, diced* t/o tsp turmeric powderw tfitsp curry powderw 1 clove garlic, chopped* 1/z cinnamon sticka 1 tsp ghee* t/4 tsp salte 2 chicken drumsticks, washed

Equipmente Frying pane Chopping boarde Teaspoone Rice cooker

* Measuring juge Cook's knifes Frying slicew Serving plate

EnelgyProtsinsFuts

f,arbohy*retes$ietaryiihmSodium

463keal?o$1?fi,7og lt.?$

,

S?? mg,

Method1. ln the frying pan, heat the ghee over a low heat.2. Add the garlic, onions, curry powder, turmeric powder,

chicken cube and cinnamon stickto the melted ghee. (Takecare not to burn the mixture)

3. Add the salt and the chicken drumsticks. Stir the mixturewell and cook over low heat for 10 minutes with the lid on.

4. Wash and drain the rice. Add 220 ml of water and place it inthe rice cooker.

5. Add the mixture to the rice in the rice cooker. Stir well.6. Cook the rice for about 20 minutes.7. Serve hot.

Nosi Lerrrok2 servings

Eargrm#E*rxts

,* Measuring juga, Frying paniu Cook's knife*r Plate,, Tablespoon

For tfue sar:nhaE:'a 20 g dried chilli, soaked in hot

water'*

1/z big oniona 3 tbsp vegetable oil for fryinga A pinch of salt

'1 cup rice, washed and drained2 pandan leaves, washed50 g ikan bilis175 ml coconut milk

* 2 eggs'i 3 tbsp vegetable oilfor

frying,' Salt to taste

2 cloves garlic10 dried shrimps2 tbsp sugar1 piece assarn keping

Garnish: Cucumber slices and roasted peanuts

Hqax*sxmerttc Rice cooker",

Wooden slice* ChoPPing board', Electric blender

2.3.4.

5.6.

ffiethm#1. Add the coconut milk and salt to the rice. Put in the pandan

leaves.Cover and cook in the rice cooker f or 20 minutes.Fry the eggs and shallow-fry the ikan bilis separately.To make the sambal, blend the dried chilli, garlic, onion anddried shrimps to form a paste.Heat the frying pan with oil.Add the paste in the frying pan and fry for about 3 minutesuntilfragrant. Add the sugar, salt and assarn keping.Lower the heat and continue to stir the mixture for another2to 3 minutes till the sambal is slightly dry.Remove from the heat.Serve the rice with the fried egg, ikan bilis and sambal bythe side.

10. Garnish with the cucumber slices and roasted peanuts.

Hn*rgyProteins

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8.9.

e+k*{t[u*,:[,'gtlCook the i\an bilis inthe micro(rove ovenfor obout 8 minutesinsteod of frying them. ''-i!@kp@,

-

Food anu Consumer Education

tsBN 978-981 -4431 -64-4

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