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.
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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@,
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Food anu Consumer Education
tsBN 978-981 -4431 -64-4
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