Eat Right
Meals for Kids with Naturel
Nutrition Breakfast Make Ahead Fillings Bento Lunch Ideas In association with
Join the Naturel Living comprises three pillars to achieve a well-balanced lifestyle – eating right, exercising and getting enough rest and relaxation. This booklet will help you start planning healthy meals for your child right away.
The best way to make sure you and your children get all the necessary vitamins and nutrients is to minimize eating out and cook more frequently at home. Cooking at home means you can ensure good quality ingredients used in making healthy dishes for your family. It is important to ensure your children eat right from a young age. Their diets now will determine their physical and mental development, and shape their eating habits for the rest of their lives. It is not difficult to prepare simple yet healthy meals for your children. Wholesome ingredients and a little imagination go a long way. And to help you do just that, we have over 20 recipes in this booklet. From quick breakfast to healthy lunches, the recipes collected here are designed to be fuss-free, appetising and nutritious. We have also dedicated a section to easy bento boxes, so that your children can eat right even when they are away from home. So make that positive difference and join the Naturel living today!
Contents 2
About Nutrition
6
Feeding Picky Eaters
10
Quick Nutritious Breakfasts
12
Make Ahead Goodies
17
Why Choose Naturel?
19
Easy Homemade Fillings
26
Mix & Match Bento Recipes
36
Wholesome Lunch Ideas
Acknowledgement
We would like to thank recipe consultant Rohani Jelani for her assistance in developing the recipes in this booklet. We would also like to thank consultant dieticians Indra Balaratnam for the nutritional analysis of the recipes and Mary Easaw (from National Heart Institute Kuala Lumpur) for her contribution of the articles on nutrition. Publisher Cecilia Woo Managing Editor Joyceline Tully Art Director Cally Han Senior Business Manager Wendy Fong Production Executive Veronica Teo Recipe Photographer Damian Khoo
1
Nutrition
One of the easiest ways to ensure you get the nutrition you need is to portion your plate. Here’s how to rate your plate.
Carbohydrates
Vegetables and Fruits
Dairy Products
Proteins Oils and Fat
Portion Sizes
Variety
When it comes to food, size matters! Remember, the food on your plate must never overflow.
A colourful plate means more antioxidants and phytonutrients. More variety means more flavours, texture and wholesome goodness of nutrients. Make that change, eat right today!
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Oils and Fat
Carbohydrates
Oils and Fat are present in your cooked foods. Oils are important to your body. They work together with other nutrients such as vitamins A, D, E and K to nourish your body.
About 1/4 of the plate should be filled with carbohydrates such as rice, grains, pasta, noodles and bread, which are energy boosters.
Our bodies cannot produce healthy essential fatty acids such as Omega 3 and Omega 6. These essential fatty acids must come from external sources such as Naturel Blend.
Naturel Blend has no cholesterol and it contains monounsaturates that help to reduce bad cholesterol in the body. Healthful tips: • You need about 6 – 8 teaspoons of oil per day.
Vegetables and Fruits About 1/2 of the plate should be filled with colourful vegetables and fruits. These foods are rich sources of antioxidant such as vitamins A, C and E, folate, potassium, dietary fibre and other phytonutrients. Healthful tips:
• Consume 5 servings per day (1 serving equals 1/2 cup cooked leafy vegetables, 1 orange, or 1 apple).
Healthful tips:
• Eat 6 – 11 servings of carbohydrates a day (1 serving is 1 slice of bread, 1/2 cup cooked rice, 1/2 cup cooked noodles, or 1 medium-sized potato). • Remember to keep the amount of daily carbohydrates constant.
Proteins / of the plate should be filled with proteins like lean meat, fish, poultry, soy food, seed, legumes and peas.
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Healthful tips:
• Eat 2 – 3 servings of protein a day (1 serving equals 1 medium-sized chicken drum stick, or 1 medium-sized ikan kembong). • Enjoy 2 – 3 eggs per week as an alternative to meat.
Dairy Products Add some dairy products like milk, yoghurt and cheese to get the calcium in your diet. Just one cup (240ml) gives you all the essential nutrients you need for bone mass retention. Healthful tips:
• Consume 2 servings per day (1 serving equals 1 glass of milk, 1 slice of cheese, or 1 cup of yoghurt). • Opt for low fat milk to reduce fat and calories.
3
Nutrition
Am I getting enough vegetables? What makes a serving? A serving is 1/2 cup of any cooked vegetables, or one cup of any raw leafy greens or salad, or one cup of any vegetable juice.
How much vegetables do I need? The amount of vegetables you need may depend on your age, gender and level of physical activity. The vegetables given below are recommended for consumption on a daily and weekly basis. You may not be able to eat from each group daily but try to consume the serving listed to make up your weekly intake.
Category
Children Girls Boys Women
Men
Age (years)
Total daily servings (cups)
Total weekly servings (cup) Green
Yellow / Orange
Dry beans & peas
Starchy vegetables
Other vegetables
2 to 3 4 to 8 9 to 13
1 1 1/2 2
1 1 1/2 2
1 2
/ 1 1 1/2
1 2
/ 1 2 1/2
1 1/2 2 1/2 2 1/2
4 4 1/2 5 1/2
14 to 18
2 1/2
3
2
3
3
6 1/2
9 to 13 14 to 18
2 1/2 3
3 3
2 2
3 3
3 6
6 1/2 7
19 to 30 31 to 50 51and above 19 to 30 31 to 50
2 1/2 2 1/2 2 3 3
3 3 2 3 3
2 2 1 1/2 2 2
3 3 2 1/2 3 3
3 3 2 1/2 6 6
6 1/2 6 1/2 5 1/2 7 7
51and above
2 1/2
3
2
3
3
6 1/2
Examples: • Green vegetables: Spinach, lettuce, broccoli, bok choy, watercress, kale and kangkung • Yellow / orange vegetables: Carrot, pumpkin and sweet potato • Dry beans & peas: Soy bean, tofu (made from beancurd), lentils, kidney bean, lima bean and black-eyed peas • Starchy vegetables: Potato, corn, green peas, lotus root, waterchestnut and yam • Other vegetables: Cabbage, asparagus, beansprouts, cauliflower, celery, cucumber, brinjal, green beans, lady’s finger (okra), onion and turnip Adapted from Mypyramid.gov: Vegetable counts (Year 2010)
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Colours are good! One easy way to incorporate all the necessary goodies into your diet is to add as many different coloured vegetables as you can into your salads and stir-fries. For added benefits, use Naturel Blend Cooking Oil to whip up a nutritious meal. Packing in the colours isn’t just pretty; it’s good for your family’s health too! Here’s why…
Green Spinach, broccoli, bok choy, lettuce, kale and watercress are good sources of vitamins A, C, folate (B9) and phytonutrients. These nutrients are good for maintaining healthy cells, lungs and liver functions.
Red The red in tomato, capsicum and chilli indicates the presence of lycopene, which can neutralise harmful free radicals that can damage body cells.
Purple Brinjal, purple cabbage, sweet potato and beet contain the antioxidant anthocyanin that is beneficial for heart health.
Orange & Yellow Carrot, pumpkin, sweet potato and sweet corn are good sources of vitamin A, which is important for healthy vision and skin, the body’s defense system, as well as growth and development.
White The white colour in cauliflower, turnip, mushroom, potato, garlic, onion and tapioca signals the presence of vitamins A, C and phytonutrients such as allicin and quercetin. The vegetables help in the circulation of the body and are good for bone health.
5
Nutrition
Picky, Picky Little Eaters With the range of flashy, colourful food choices available, we are all bombarded with too many options when it comes to feeding ourselves and our children. This is a good thing but it can also encourage young children to develop fussy eating habits. The psychology of very young children is complex – for example, it is suspected that the period between 6 months and 2 years is the most critical time for the development of the sense of taste. During this time, the foundation for a child’s eating habits is laid as this is when an infant transitions from receiving 80% of their calories from milk to 80% of the calories from table foods.
This change from milk to solids is also crucial in developing a baby’s first taste preferences.
What is a picky eater? A picky eater is simply a child whose food preferences are very limited. Often they are a mix of the following: • Will only eat certain foods, usually sugary (or salty) flavours or staples like pasta or rice. • Will refuse to eat certain foods or flavours, e.g. onions, chicken, fish, vegetables, mushrooms or food of certain colours or textures.
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Why is picky eating a problem? A severely limited diet becomes a problem because your child will not get the full range of nutrients needed to promote proper growth. Often, parents simply give up trying to feed a child something that the child objects to. It is perfectly understandable
why parents do so as it is the easiest option, but they end up indulging their children. Frequently, a child is thus conditioned by the limited taste choices introduced during infancy and this eventually reinforces his or her choice of foods as he or she grows older.
7
Nutrition
Strategies to overcome picky eating The first thing parents should NOT do is turn every meal-time into a battleground. Do not shout, reprimand or threaten to withdraw your child’s treats or privileges because she won’t eat her broccoli! Children have a natural instinct towards using conflict or negative emotions as a means of getting extra attention and this should not be encouraged. The basic plan is to be persistent and keep introducing new flavours and healthy foods over and over again. Sooner or later, the child may try it and actually find that he doesn’t dislike it after all – especially if the parents express delight or other positive emotions. Then the child can associate positive parental attention with new foods and flavours. • Make It Fun Try to make meal times fun – set the table with proper tablemats, nice cutlery and serve the food in attractive bowls and plates. This makes a boring meal into a “special” occasion. • Do It Casually Introducing a new food “informally” can work – e.g. when you
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are out on a picnic, during a car ride or during a fun outing. • Avoid Conflict Do not make new foods intimidating or force a child to eat something that he or she strongly objects to. This introduces the conflict element. • Start Small Start with small, manageable portions and garnish the food attractively. • Sneak It In Sneak new ingredients into foods that the child already prefers. Try stirring in small pieces of fruits into cereal or yoghurt, or add finely chopped vegetables into a favourite dish such as fried rice. • Take A Long View Look at a longer time frame. Do not introduce both spinach and mushrooms to a child in a single day. Make a list of new healthy foods that you would like your child to eat and have a weekly program. If you can get your child to eat two or three new items in a week, then you should consider this a success! Do not pressure yourself or the child with new foods – these things take time.
Hear what mums have to say Tackling a picky eater is not as difficult as you think. Here’s what two mothers with picky eater children have to share:
Ashley, 4 years Ashley is picky about the texture of her food rather than the food itself. She is a bit lazy to chew her food and does not like anything too chunky such as meats and vegetables. She likes her rice mixed with soup and gravy. Hence, I will chop up the chicken and vegetables into tiny pieces, mixing them in her rice. This way, she does not notice the texture so much. As Ashley still enjoys eating rice porridge, I usually make my own instant ‘flavourings’ by steaming vegetables or cooking chicken and then pureeing them. I will then freeze these purees in ice cube trays. On busy days, I just cook plain rice porridge and stir in a couple of the ‘instant’ vegetable or chicken cubes for an effortless yet nutritious meal. Alice
Brian, 8 years Brian is not really too picky about food but he is quite fickle minded. One day he likes mushrooms and the next day he will not even touch them! The key is to introduce a wide variety of foods to him, to identify a favourite dish and make variations of it. For example, Brian likes pasta, so I will make him a pasta dish with sauce made from mushrooms and chopped vegetables. If I have leftover pasta for the next day, I will make him a baked version with lots of cheese. This way, he will not be bored with his food. For certain food that Brian does not quite fancy, I will add them in one of his favourite dishes. I know he likes eggs, so I will add prawns, onions, vegetables and other things he generally does not like so much in his omelette. For fruits, I will mix the fruits into a mixed fruit salad so he cannot tell the difference once they are all cut and mixed up together. Another tactic that works is serving the fruits with yoghurt so they are all camouflaged. Sneaky I know, but it works! PS
9
Breakfast
Rise & Shine
Even the most dedicated mum can find it quite a challenge to get her young ones to eat a good breakfast before they bolt out the door. Here are some very simple ideas to help turn frantic mornings into easy, delightful ones.
Bread is an obvious breakfast choice. But how do you turn something so ordinary into something special? Start with Naturel! Spread 2 slices of fresh, soft whole meal bread with Naturel Soft Margarine and top with slices of hardboiled egg. Season lightly with salt and if you wish, a light shake of ground pepper. Spread a slice of fresh bread with Naturel Soft Margarine. Cover with a layer of sliced banana and top with another slice of bread.
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Spread 2 slices of fresh bread with Naturel Soft Margarine and homemade kaya (see recipe opposite).
Spread a slice of wholemeal bread with Naturel Soft Margarine and softened cream cheese. Drizzle with honey and top with another slice of bread.
Lite Kaya Traditional kaya or egg jam is usually rich with eggs, coconut cream and sugar. Our light version is lower in fat and sugar – but just as tasty! 150ml 30g 150g 3 3
thick coconut milk palm sugar fine granulated sugar eggs, beaten pandan leaves, tied into a knot
STEP 1
Combine all the ingredients in a mixing bowl and strain mixture into a heatproof bowl. Ensure that the bowl can be placed into a saucepan that is half-filled with water later.
STEP 2
Heat the pan of water. When it comes to a boil, lower heat and place your bowl of kaya mixture into the pan. Cook, stirring consistently, until kaya thickens – about 20 minutes. Cool and store kaya in the refrigerator, where it can be kept for up till 1 week.
Nutrition Information Nutritional Content Per Serving Energy 131kcal Protein 2g 19g Carbohydrate 6g Fat 0g Dietary Fibre
Prep
10 minutes
Cook
20 minutes
Makes
Remember! This recipe contains lower sugar than traditional kaya.
400ml
11
Make Ahead
Bake Ahead
Bake Ahead Goodies
Check out these fuss-free and delicious bakes that will put busy mums well ahead of schedule!
Want to feed your kid right but caught out between cooking, shopping and all the mummy chores? The key to juggling it all is to plan in advance and make ahead. These handy, delicious and nutritious recipes let you bake at your leisure, and simply serve up as required – as a morning snack, teatime treat or school lunchbox fillers. The best part? You’ll enjoy making these as much as your children would enjoy tucking in!
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Lemony Baked Doughnuts 50ml 2 80ml 1 tbsp 1 tsp
Naturel Blend Cooking Oil large eggs sour cream or plain yoghurt lemon juice grated lemon rind
140g ½ tsp 80g Pinch of
self-raising flour bicarbonate of soda caster sugar salt Naturel Soft Margarine, to grease
STEP 1
Brush a 12-hole doughnut pan lightly with Naturel Soft Margarine and preheat oven to 160°C. Beat Naturel Blend Cooking Oil, eggs, yoghurt, lemon juice and grated rind together with a fork until well mixed.
STEP 2
Sift flour and bicarbonate of soda into a mixing bowl and stir in sugar and salt. Make a well in the centre and pour in the liquid ingredients (from step 1). Mix until well combined.
STEP 3
Spoon mixture into greased tins, filling only half-full and bake for 10 – 12 minutes or until well risen and a skewer inserted into doughnuts comes out clean. Remove from tin and cool on wire rack. If you wish, sprinkle the top lightly with some sifted icing sugar before serving. Nutrition Information Nutritional Content Per Serving
Cook’s Tips: • For chocolate doughnuts, reduce self-raising flour to 120g and add 20g cocoa. Omit grated lemon rind and proceed as per the recipe above. • These doughnuts can be decorated by drizzling a little lemon glaze (made by stirring 50g icing sugar with 1 tsp of lemon juice). Dot with coloured sprinkles before the glaze sets.
Energy Protein Carbohydrate Fat Dietary Fibre
Prep
10 minutes
Cook
12 minutes
149kcal 3g 19g 7g 0g
Remember!
Baked doughnuts have lower fat content than fried doughnuts.
Makes
10 doughnuts
13
Make Ahead
Bake Ahead Chocolate Carrot Muffins 80ml 120g 30g 1 tsp ¼ tsp 120g 60g 1 100g Pinch of
Naturel Blend Cooking Oil plain flour cocoa powder bicarbonate of soda baking powder soft brown sugar plain yoghurt egg, beaten carrot, finely shredded salt
STEP 1
Preheat oven to 180°C and line a 12-hole patty tin with paper cases. Sift flour, cocoa, bicarbonate of soda, baking powder and salt together into a mixing bowl. Stir in soft brown sugar and make a well in the centre.
STEP 2
Beat Naturel Blend Cooking Oil, yoghurt and egg together with a fork until well combined. Stir in carrot. Pour mixture into the centre of the dry ingredients and mix well.
STEP 3
Spoon into prepared tins, filling 2/3 full and bake for 10 – 12 minutes or until well-risen and a skewer inserted in the centre comes out clean. Cool on wire rack.
Nutrition Information Nutritional Content Per Serving Energy Protein Carbohydrate Fat Dietary Fibre
Prep
15 minutes
Cook
12 minutes
Makes
12 muffins
14
192kcal 3g 23g 10g 1g
Remember! This recipe contains carrots, which is a good source of vitamin A.
Cook’s Tips: • For a treat, spread tops of cooled muffins with carrot cream cheese frosting. Combine 100g cream cheese, 30g sifted icing sugar, 1 tsp lemon juice and 1 tbsp finely grated carrot. Beat until light and fluffy, then spread on muffins. • You can also use frosting to sandwich baked doughnuts.
Rainbow Cake 200g 200g ½ tsp 50g 200g 4
Naturel Soft Margarine self-raising flour baking powder ground almonds caster sugar eggs, beaten
½ tsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp
vanilla extract pumpkin, finely grated cocoa powder, sifted fresh milk thick pandan juice (extracted from 3 pandan leaves)
STEP 1
Preheat oven to 160°C. Brush the insides of a square 18cm tin lightly with Naturel Soft Margarine and line the base with greaseproof paper.
STEP 2
Sift flour and baking powder together into a mixing bowl and stir in ground almonds. Make a well in the centre and add Naturel Soft Margarine, sugar, eggs and vanilla. Beat with an electric beater for 2 – 3 minutes until well combined.
STEP 3
Divide mixture equally into 4 bowls. Stir in pumpkin into the first bowl of batter, cocoa and milk into the second bowl, and pandan juice into the third. Leave the fourth batch of batter plain.
Nutrition Information Nutritional Content Per Serving Energy Protein Carbohydrate Fat Dietary Fibre
STEP 4
Carefully spread layers of the batter into the tin and level the top. Bake for 35 – 40 minutes or until a skewer inserted into the tin comes out clean.
Prep
20 minutes
Cook
40 minutes
Makes
178kcal 3g 18g 11g 0.5g
Remember!
This recipe uses natural colourings from fruit and vegetable sources.
20 slices
15
Make Ahead
Bake Ahead Oatmeal Chocolate Drops Cookies 120g 140g ½ tsp ½ tsp 140g 120g 150g ¼ tsp 1
Naturel Soft Margarine
plain flour baking powder bicarbonate of soda quick-cook oats baking chocolate, cut into 0.5cm chunks soft brown sugar vanilla extract egg, beaten
STEP 1
Preheat oven to 180ºC. Brush 2 or 3 baking trays lightly with Naturel Soft Margarine.
STEP 2
Sift flour, baking powder and bicarbonate soda into a mixing bowl, then stir in oats and chocolate.
Nutrition Information Nutritional Content Per Serving Energy Protein Carbohydrate Fat Dietary Fibre
Prep
20 minutes
Cook
15 minutes
Makes
40 cookies
16
68kcal 1g 8g 4g 1g
Remember! This recipe uses oatmeal, which is a good source of dietary fibre.
STEP 3
Beat Naturel Soft Margarine, brown sugar, vanilla and egg together with a wooden spoon in a clean mixing bowl for 5 minutes until creamy. Stir in oat / flour / chocolate mixture.
STEP 4
Place teaspoonfuls of the batter onto the prepared trays, well spaced apart. Flatten tops slightly. Bake for 15 – 20 minutes or until cookies are golden brown. Cool on wire tray before storing in airtight jar.
Why choose Naturel?
Naturel Blend Cooking Oil and Naturel Margarine & Spread are blends of canola and sunflower seed oils.
Benefits of Naturel Blend Cooking Oil
Importance of Omega 3 & 6
Benefits of Naturel Margarine & Spread
Importance of Monounsaturates
• Contains Omega 3 & 6 • No cholesterol • Has monounsaturates • High in Vitamin E • Suitable for vegetarians
• Contains Omega 3 & 6 • No cholesterol • Has monounsaturates
Essential for normal growth in children, and in aiding regular cardiovascular and neurological functions.
Help reduce bad cholesterol in the body.
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Naturel cooking style pyramid Good nutrition is not just a matter of selecting the right foods to eat. It is also important to prepare these food in ways that will maintain their nutritional benefits.
Deep-fry, Shallow-fry
Grill, Roast, Bake, Boil, Pressure cook, Pan-fry
Steam, Stir-fry
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• One of the least healthy methods of cooking as prolonged frying over high heat can destroy nutrients in food. • Minimise using this method of cooking.
• These cooking methods are relatively healthy because extra fat is drained off during grilling, roasting and baking. • Flavour and nutrients are not lost or compromised. • Utilise these cooking options in moderation.
• Steaming and stir-frying provide the best ways to cook without losing out on nutrients. • Apply this cooking method most frequently.
Fillings
Fill Me Up‌
Mix and match these homemade fillings into a variety of quick lunches and speedy snacks. They can be fashioned into everything from sandwiches to noodles and omelettes. What could be easier?
Nutrition Information Nutritional Content Per Serving Energy 481kcal Protein 42g 8g Carbohydrate 30g Fat 0g Dietary Fibre
Prep
5 minutes
Cook
15 minutes
Remember! This recipe is a good source of protein and Omega 3.
Makes 1 cup
Salmon Teriyaki Filling A very nutritious filling to embed in little rice cakes (see recipe on page 34) or stir into rice. 1 tbsp Naturel Blend Cooking Oil 150g salmon fillet (without skin and bone) 1 tbsp Knife Classic Light Soy Sauce 1½ tsp sugar 1 tbsp finely sliced spring onions Shake of pepper to season
STEP 1
Heat Naturel Blend Cooking Oil and
pan-fry salmon for 4 minutes per side or until fish is firm. Flake fish coarsely with a fork and add the remaining ingredients.
STEP 2
Cook over medium heat until mixture is quite dry and flaky. Season to taste with pepper if necessary. Cool and use as a filling for rice cakes.
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Fillings
Nutrition Information Nutritional Content Per Serving Energy 212kcal Protein 4g 17g Carbohydrate 14g Fat 3g Dietary Fibre
Prep
20 minutes
Cook
15 minutes
Remember! This recipe is a good source of vitamin C.
Makes 1 cup
Crunchy Mixed Veggie Filling This kiddie’s version of popiah filling is so appetising, even dedicated veggie haters will be converted. We have sandwiched French toast with it (see recipe on page 27)! 1 tbsp 3
Naturel Blend Cooking Oil
dried Chinese mushrooms, soaked in hot water for 30 minutes ½ small onion, finely chopped 1 clove garlic, finely chopped 50g yam bean (sengkuang), finely diced 50g carrot, finely diced 60ml mushroom soaking liquid 50g French beans, finely sliced 1 tsp Knife Classic Light Soy Sauce ¼ tsp salt Shake of pepper to season
STEP 1
Squeeze soaked mushrooms to remove 20
excess moisture and dice the mushrooms finely. Reserve 60ml of the mushroom soaking liquid.
STEP 2
Heat Naturel Blend Cooking Oil and fry onion and garlic till they begin to colour. Add yam bean, carrot and mushrooms. Stir-fry for 5 – 6 minutes, gradually adding mushroom soaking liquid to moisten.
STEP 3
Add French beans, Knife Classic Light Soy Sauce, salt and pepper. Stir-fry for 5 minutes, and transfer filling into a bowl. Use as required.
Nutrition Information Nutritional Content Per Serving Energy 212kcal Protein 17g 3g Carbohydrate 14g Fat 0g Dietary Fibre
Prep
20 minutes
Cook
15 minutes
Remember! This recipe is a good source of calcium.
Makes ½ cup
Minced Prawn & Spring Onion Filling Convert this filling into a sauce by tossing it into hot, blanched noodles. We have rolled ours up in an omelette (see recipe on page 31). 1 tbsp Naturel Blend Cooking Oil 1 clove garlic, finely chopped 150g prawns, shelled, de-veined and chopped 1 tbsp finely sliced spring onions Sauce: 60ml water 1 tsp Knife Classic Light Soy Sauce 1 tsp cornflour 1 /8 tsp salt Shake of pepper to season
STEP 1
Heat Naturel Blend Cooking Oil in a pan and fry garlic till golden brown. Add prawns, and cook till pink and crumbly.
STEP 2
Combine sauce ingredients, then pour into the pan stirring until mixture thickens, about 3 minutes. Add spring onions, then transfer filling into a bowl. Use as required.
21
Fillings
Nutrition Information Nutritional Content Per Serving Energy 494kcal Protein 23g 23g Carbohydrate 34g Fat 2g Dietary Fibre
Prep
20 minutes
Cook
20 minutes
Remember! This recipe is a good source of protein.
Makes 1 cup
Chinese Minced Chicken & Mushroom Filling This wonderful standby can be stuffed into a toasted sandwich or tossed with noodles (see recipe on page 45). 1 tbsp ½ 1 3 150g 3 tbsp 2
Naturel Blend Cooking Oil small onion, finely chopped clove garlic, finely chopped dried Chinese mushrooms, soaked in hot water for 30 minutes, then diced minced chicken (not too finely) carrots, diced water chestnuts, peeled and diced
Sauce: 2 tsp Knife Classic Light Soy Sauce ¼ tsp Knife Classic Dark Caramel Sauce ¼ tsp sugar 2 tsp cornflour 22
75ml water Shake of pepper to season
STEP 1
Heat Naturel Blend Cooking Oil and fry onions and garlic till they begin to colour. Add mushrooms and minced chicken, and cook till meat is crumbly. Stir in carrots and water chestnuts. Cook for another 5 minutes.
STEP 2
Combine sauce ingredients, then pour into the pan. Cook till sauce thickens, about 5 minutes. Transfer filling into a small bowl. Use as required.
Nutrition Information Nutritional Content Per Serving Energy 695kcal Protein 28g 39g Carbohydrate 47g Fat 4g Dietary Fibre
Prep
20 minutes
Cook
20 minutes
Remember! This recipe is a good source of calcium and vitamin C.
Makes 1 cup
Creamy Chicken & Vegetable Filling Enclosed in pastry, this would be the perfect pie filling; tossed with hot cooked pasta, it morphs into a great easy lunch. However when used as a filling for toasted sandwiches, it makes a delightful packed lunch (see recipe on page 26)! 30g Naturel Soft Margarine 1 /2 carrot, cut into 1cm cubes 50g French beans, sliced into 1cm lengths 1 onion, finely diced 150g chicken breast, cut into 1cm cubes 30g plain flour 75ml fresh milk 75ml vegetable cooking liquid 1 /3 tsp salt Shake of pepper to season
STEP 1
Place carrot in a small pan and pour in 125ml water. Bring to a boil and cook for 6 – 8 minutes or until carrot is tender. Add French beans and cook for another 3 minutes. Drain and set aside. Reserve vegetable cooking liquid (you should have around 75ml).
STEP 2
Heat half the Naturel Soft Margarine. Add onions and cook till softened, about 5 minutes. Add chicken and cook for another 6 – 8 minutes, or until meat is done. Remove from pan.
STEP 3
Add remaining Naturel Soft Margarine to the pan and stir in flour. Cook for 3 – 5 minutes until the mixture forms a smooth paste, then add milk and reserved cooking liquid from step 1. Bring to a boil, stirring until sauce is thick and smooth.
STEP 4
Add the pre-cooked chicken and vegetables, and season to taste with salt and pepper. Transfer filling into a small bowl. Use as required. 23
Fillings
Nutrition Information Nutritional Content Per Serving 80kcal Energy 5g Protein 1g Carbohydrate 6g Fat 0g Dietary Fibre
Prep
20 minutes
Cook
10 minutes
Makes
10 patties or 20 meatballs
24
Remember! This recipe is high in protein.
Minced Chicken & Tofu Patty Mixture This palatable and versatile patty mixture can be shaped in a number of ways (balls, patties or rolls) and incorporated into pasta, congee, burgers, etc. This is definitely a sure winner with kids! 3 – 4 tbsp
Naturel Blend Cooking
Oil minced chicken* egg tofu (150g), finely mashed sugar salt Knife Classic Light Soy Sauce 1 clove garlic, finely chopped 1 tbsp finely sliced spring onions 1 tbsp plain flour Shake of pepper to season
300g 1 roll ½ tsp ½ tsp 1 tsp
Meat Patties
STEP 1
Combine minced chicken, mashed tofu, seasonings, garlic, spring onion and flour in a small mixing bowl. Stir with a fork till well mixed. Cover and chill until ready to use.
Meatballs
To make patties Scoop out tablespoonfuls of the mixture and shape into medium balls (about 4cm in diameter). Then flatten the balls until the thickness is about 1cm. Heat Naturel Blend Cooking Oil and pan-fry the patties over medium heat, about 3 minutes each side, until patties are golden brown. To make meatballs Scoop out teaspoonfuls of the mixture and shape into small balls (about 2cm in diameter). Heat Naturel Blend Cooking Oil and pan-fry meatballs in batches over medium heat until meatballs are golden brown (about 5 – 6 minutes).
Scotch Eggs (see recipe on page 35) * Preferably minced by hand from skinned chicken leg / thigh rather than breast
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Bento
Boxed Delights
A little dose of imagination and planning is all it takes to make your child a packed lunch box (bento) that will not only nourish but delight. Ensure that the goodies you pack are varied, appealing, and most of all, appetising and fun to eat, so your little one will look forward to this meal away from home every time.
Bento 1 Toasted sandwiches with creamy chicken and vegetable filling, lemony baked doughnuts (see recipe on page 13) and fresh fruits
Toasted Sandwiches Naturel Soft Margarine sandwich bread (preferably wholemeal) cooked creamy chicken and vegetable filling (see recipe on page 23)*
1 tbsp 2 slices 4 – 5 tbsp
STEP 1
Spread Naturel Soft Margarine on both sides of the bread and place it in an electric sandwich maker. Spread in filling and cover with the remaining slice of bread. Toast for 6 – 8 minutes or until bread is crisp and golden brown. Cool before packing. * You can replace it with any other filling of your choice.
Nutrition Information Nutritional Content Per Serving Energy 596kcal Protein 21g 41g Carbohydrate 38g Fat 6g Dietary Fibre
Prep
10 minutes
Cook
15 minutes
Serves 1
26
Remember! This recipe is a good source of calcium and dietary fibre.
Bento 2 Thick French toast with crunchy mixed veggie filling, rainbow cake (see recipe on page 15) and fresh fruits
French Toast 1 tbsp 2 tbsp 2 slices 1 50ml ½ tsp 4 – 5 tbsp
Naturel Soft Margarine Naturel Blend Cooking Oil
bread (preferably thick wholemeal) egg fresh milk sugar cooked crunchy mixed veggie filling (see recipe on page 20)* Pinch of salt to season
STEP 1
Spread one side of each slice of bread with Naturel Soft Margarine and spread a layer of filling. Cover with the remaining
slice of bread. Press down gently so filling is slightly compacted. Cut sandwich into halves.
STEP 2
Beat egg, milk, salt and sugar in a bowl. Dip each sandwich into the egg mixture, ensuring it is well coated.
STEP 3
Heat Naturel Blend Cooking Oil in a frying pan over medium / low heat and panfry sandwich until golden brown, about 4 – 5 minutes each side. * You can replace it with any other filling of your choice.
Nutrition Information Nutritional Content Per Serving Energy 502kcal Protein 11g 33g Carbohydrate 33g Fat 5.5g Dietary Fibre
Prep
10 minutes
Cook
10 minutes
Serves
Remember! This recipe is a good source of calcium and dietary fibre.
1
27
Bento
28
Bento 3 Noodles in omelette parcel, oatmeal chocolate drops cookies (see recipe on page 16) and fresh fruits
Noodles in Omelette Parcel Naturel Blend Cooking Oil rice vermicelli (meehoon) garlic, chopped small carrot, finely shredded chicken, cut into 0.5 cm strips snow peas, sliced diagonally Knife Classic Light Soy Sauce
1 tbsp 70g 1 clove 1 /4 50g 4 1½ tsp
Omelette: 1 tsp Naturel Blend Cooking Oil 1 egg 1 tbsp water Salt and pepper to season
STEP 1
Soak rice vermicelli in cold water for 15 minutes until softened, then drain. Heat Naturel Blend Cooking Oil and fry garlic till golden brown. Add carrot and chicken,
and stir-fry over high heat for 5 minutes. Add drained rice vermicelli and stir-fry over medium heat for 10 minutes, or until rice vermicelli is cooked. Add snow peas and season to taste with Knife Classic Light Soy Sauce. Dish up and set aside.
STEP 2
To make omelette, beat egg with water, salt and pepper. Heat Naturel Blend Cooking Oil in a pan over medium heat and pour in beaten egg to coat the pan base thinly. Cook till set and flip to cook the other side for another 30 seconds. Dish up and put on a plate.
STEP 3
To assemble, place noodles in the centre of the omelette and fold over to enclose.
Nutrition Information Nutritional Content Per Serving Energy 576kcal Protein 22g 61g Carbohydrate 31g Fat 2g Dietary Fibre
Prep
15 minutes
Cook
15 minutes
Serves
Remember! This recipe is a good source of protein and dietary fibre.
1
29
Bento
30
Bento 4 Rice cakes, prawn and spring onion omelette, rainbow cake (see recipe on page 15) and fresh fruits
Prawn & Spring Onion Omelette 2 tsp Naturel Blend Cooking Oil 2 eggs 30ml water 1 tsp Knife Classic Light Soy Sauce ¼ tsp sugar ½ cup minced prawn and spring onion filling (see recipe on page 21) Pinch of salt to season
STEP 1
Beat eggs, water, Knife Classic Light Soy Sauce, sugar and salt in a small bowl.
STEP 2
Heat ½ tsp of Naturel Blend Cooking Oil in a small (preferably non-stick) frying pan over medium heat. Pour in about ¼ of the egg mixture, enough to coat the base of the pan thinly. Turn the heat down and as the egg is about to set, spread the prawn filling. Roll the omelette to one side of the pan, enclosing the filling within the omelette.
Rice cakes 1 cup cooked rice (Thai fragrant rice or Japanese rice) Currants, carrot, seaweed sheets, etc for decoration
STEP 1
Decorate rice cakes with small edible pieces of food to resemble cute faces or animal shapes.
STEP 3
Heat another ½ tsp of Naturel Blend Cooking Oil and pour another ¼ portion of the egg to coat the pan base again. Just when the egg is about to set, roll the filled omelette over the new layer of egg to enclose it, creating another “layer”.
STEP 4
Repeat twice until all the eggs are used up. If you have a bamboo (sushi-making) mat, roll the omelette in it. Allow to cool before cutting into 1cm slices.
Nutrition Information Nutritional Content Per Serving Energy 284kcal Protein 13g 31g Carbohydrate 12g Fat 0.5g Dietary Fibre
Prep
10 minutes
Cook
20 minutes
Remember! This recipe is low in fat and is a good source of calcium.
Serves 1
31
Bento
32
Bento 5 Chicken and tofu patties with pasta & tomato sauce, rainbow cake (see recipe on page 15) and fresh fruits
Pasta Bows with Chicken & Tofu Patties 2 tsp 50g ½ 1 ¼ tsp ¼ tsp 1 – 2 tbsp 3 pieces
1 tsp
Naturel Extra Virgin Olive Oil shaped pasta small onion, finely chopped large ripe tomato, peeled and roughly chopped salt sugar pasta cooking liquid cooked chicken and tofu patties (see recipe on page 25) chopped spring onion or fresh parsley, for garnish
STEP 1
Cook pasta in 600ml of lightly salted water till tender, about 12 minutes. Drain and set aside, reserving a little pasta cooking liquid.
STEP 2
Heat Naturel Extra Virgin Olive Oil over medium heat and cook onion till softened, about 5 minutes. Add tomatoes, salt and sugar and continue cooking till tomatoes are soft. Add 1 – 2 tablespoons of the pasta cooking liquid to moisten, if necessary.
STEP 3
Add the cooked pasta and patties to the sauce, and toss to coat well. Garnish with spring onion or parsley.
Nutrition Information Nutritional Content Per Serving Energy 646kcal Protein 29g 55g Carbohydrate 34g Fat 5g Dietary Fibre
Prep
10 minutes
Cook
20 minutes
Remember! This recipe is a good source of protein and calcium.
Serves 1
33
Bento
Bento 6 Rice cakes with salmon teriyaki filling, chocolate carrot muffin (see recipe on page 14) and fresh fruits
Rice Cakes with Salmon Teriyaki Filling 1 cup cooked Japanese rice ½ cup cooked salmon teriyaki filling (see recipe on page 19) Currants, carrot, seaweed sheets, raisins, cucumbers, etc for decoration
STEP 1
For flavoured rice cakes, combine rice and salmon teriyaki filling so that rice is flecked with the fish. Pack rice into shaped moulds and turn out or roll into balls. Alternatively, fill up half of the shaped mould with rice and place a teaspoon of filling in the centre. Cover with more rice and press firmly to compress rice into a shaped “cake”. Take out the rice cake from the mould and decorate with edible garnish.
Nutrition Information Nutritional Content Per Serving Energy 508kcal Protein 27g 62g Carbohydrate 16g Fat 1g Dietary Fibre
Prep
10 minutes
Cook N.A
Serves 1
34
Remember! This recipe is a good source of Omega 3.
Bento 7 Scotch eggs, baked chocolate doughnuts (see recipe on page 13) and fresh fruits
Scotch Eggs 1 cup ½ portion
2 1 ½ cup
Naturel Blend Cooking Oil, for frying minced chicken and tofu patty mixture (see recipe on page 25) hard-boiled eggs, shells removed egg, beaten Japanese panko breadcrumbs
STEP 1
Divide patty mixture into 2 portions and pat each one into a ball. Flatten into a circle large enough to wrap around the hardboiled egg. Cover the egg completely with the patty mixture.
STEP 2
Dip covered hard-boiled eggs into beaten egg. Let excess drip off and then roll in breadbrumbs. Heat Naturel Blend Cooking Oil over medium heat and fry Scotch eggs about 10 – 12 minutes, until golden brown and crispy. Drain well.
STEP 3
Leave Scotch eggs 5 – 10 minutes to cool before cutting into halves.
Nutrition Information Nutritional Content Per Serving Energy 358kcal Protein 19g 4g Carbohydrate 28g Fat 0g Dietary Fibre
Prep
15 minutes
Cook
15 minutes
Remember! This recipe is a good source of protein.
Serves 2
35
Lunch Ideas
36
Kiddie Korma The perfect way to introduce “curries” to young children is to present a mild, nonspicy dish such as this tasty korma. 1 tbsp ½ 2cm 2 cloves 2 tbsp 2 tbsp 300g ½ tsp 1 1 4cm 1 150ml 150ml
Naturel Soft Margarine small onion, sliced piece of ginger, sliced garlic, sliced korma powder plain yoghurt chicken, de-boned, skinned and cut into 4cm pieces salt large potato, peeled medium carrot, peeled piece cinnamon stick medium tomato, diced vegetable cooking liquid low-fat fresh milk
STEP 1
Place onion, ginger and garlic in a mini food processor together with the korma powder and yoghurt. Process to a fine paste, then transfer to a mixing bowl. Stir in the chicken and salt, then set aside to marinate for about 15 minutes.
STEP 2
a cutter to cut out shapes such as flowers, teddy bears, etc. Place potato and carrot in a small pan and cover with water. Bring to a boil and cook for 8 – 10 minutes, or until vegetables are tender but not mushy. Drain and reserve 150ml of the cooking liquid for later use.
STEP 3
Heat Naturel Soft Margarine in a medium-size pan. Add cinnamon and let it sizzle for a few seconds, then add marinated chicken. Cook on medium heat for 10 minutes, turning the pieces around until they are slightly brown. Stir in tomato and cook for another 10 minutes.
STEP 4
Add the reserved vegetable cooking liquid, milk and salt, and bring to a boil. Lower the heat and simmer until chicken is tender, about 15 minutes. Add the carrots and potatoes towards the last 5 minutes of cooking time. Season to taste with salt. Serve with hot, steamed rice.
Cut potato and carrot into 2cm cubes. Alternatively, cut into 1.5cm slices and use Nutrition Information Nutritional Content Per Serving Energy 234kcal Protein 13g 13g Carbohydrate 15g Fat 2g Dietary Fibre
Prep
20 minutes
Cook
30 minutes
Remember! This recipe is a good source of calcium.
Serves 4
37
Lunch Ideas
Mini Chapattis These little chapattis made with wholemeal flour are a great and healthy alternative to roti canai.
Naturel Soft Margarine
20g 120g 70ml
atta flour water
STEP 1
Place atta flour in a small mixing bowl and mix in Naturel Soft Margarine with your fingertips until it is well combined. Add water gradually to make a soft but not sticky dough. Knead lightly for 1 – 2 minutes.
Nutrition Information Nutritional Content Per Serving Energy 145kcal Protein 3g 23g Carbohydrate 5g Fat 0g Dietary Fibre
Prep
15 minutes
Cook
10 minutes
Serves 4
38
Remember! This recipe is low in fat.
STEP 2
Pinch off balls of dough about the size of small limes and, working on a lightly floured surface, roll out the dough thinly into circles or ovals.
STEP 3
Heat a heavy pan over medium / high heat and cook chapattis, one at a time, about 1 minute each side. Remove onto a clothlined plate and if you wish, brush a little Naturel Soft Margarine on each chapatti as they come off the pan. Serve warm, with the dhal and vegetable curry.
Dhal & Vegetable Curry This is a lovely vegetarian dish packed with nutrients and enlivened with just a mere hint of spice. Serve with mini chapattis for a complete meal. 1 tbsp Naturel Blend Cooking Oil 100g yellow lentils (dhal) 600ml water 1 small onion, cut into 1cm cubes 2 slices ginger 1 clove garlic, sliced 1 tsp curry powder 1 small tomato, cut into cubes ½ small carrot, cut into 2cm cubes* 1 medium potato, cut into 2cm cubes* ½ small radish (60g), cut into 2cm cubes* 2 long beans, cut into 2cm lengths Pinch of salt to season * Alternatively, slice vegetables about 1cm thick and use cutters to stamp out shapes (stars, lowers, teddy bears, etc).
STEP 1
Wash dhal in several changes of water
until the water runs clear. Place in a small pan with 600ml of water and bring to a boil. Simmer for about 10 – 15 minutes, until the dhal is tender but not mushy. Remove pan from heat and set aside. Strain, reserving cooking liquid.
STEP 2
Heat Naturel Blend Cooking Oil in a saucepan and cook onion, ginger and garlic until fragrant and golden brown. Stir in curry powder and cook for 1 minute, then add tomato. Cook for 3 – 4 minutes until tomato softens and pour in the reserved cooking liquid.
STEP 3
Bring it to boil and add carrot, potato and radish. Cook till vegetables are tender, then add long beans and dhal. Season to taste with salt and simmer for another 5 minutes. Serve with mini chapatti (see recipe on the left).
Nutrition Information Nutritional Content Per Serving Energy 149kcal Protein 6g 23g Carbohydrate 4g Fat 1g Dietary Fibre
Prep
15 minutes
Cook
25 minutes
Serves
Remember! This recipe is low in fat and is a good source of iron.
4
39
Lunch Ideas
40
Fish with Sweet & Sour Orange Sauce Give sweet and sour fish a citrusy twist with this orange flavoured version. 3 tbsp Naturel Blend Cooking Oil 400g fish fillet (without skin and bone), cut into 3cm pieces 1 tsp Knife Classic Light Soy Sauce 1 egg, beaten ½ cup Japanese panko breadcrumbs Shake of pepper to season Orange Sauce: 1 tbsp Naturel Blend Cooking Oil 125ml freshly squeezed orange juice 2 tbsp tomato ketchup 1 tsp sugar 1 tsp cornflour 3 slices ginger ½ small onion, cubed 1 small tomato, cubed 1 orange, peeled, seeded and cut into segments
STEP 1
Season fish with Knife Classic Light Soy Sauce and a shake of pepper. Dip fish pieces into egg, let the excess drip off and roll in breadcrumbs. Coat well and shake off loose crumbs.
STEP 2
Heat Naturel Blend Cooking Oil and pan-fry fish on medium heat until golden brown, about 4 minutes each side. Remove fish from pan and drain excess oil on kitchen paper, then place on serving dish.
STEP 3
To prepare the orange sauce, combine orange juice, ketchup, sugar and cornflour in a small bowl and set aside. Heat Naturel Blend Cooking Oil and fry ginger and onion till translucent. Add tomato and fry for another 2 minutes. Stir in juice mixture and bring to a boil. Lower heat and simmer for 2 minutes, then add orange segments and cook for 1 minute. Pour orange sauce over fish and serve with steamed rice.
Nutrition Information Nutritional Content Per Serving Energy 387kcal Protein 35g 27g Carbohydrate 14g Fat 2.5g Dietary Fibre
Prep
20 minutes
Cook
20 minutes
Remember! This recipe is a good source of protein.
Serves 3
41
Lunch Ideas
42
Brown Rice Porridge with Chicken Meatballs Here’s a wholesome and nutritious one-dish meal to see your children through the day. it to a boil. Reduce heat to low and simmer brown rice for 20 – 30 minutes until the rice is soft and 100g water creamy. 1000ml ginger 3 slices small sweet potato, peeled 1 STEP 2 and cut into 2cm pieces Add sweet potato into porridge and cook 20 pieces chicken and tofu meatballs for another 10 minutes. Add meatballs and (see recipe on page 25) cook for 10 minutes or until the meatballs spring onion, finely sliced 1 stalk are done. If porridge looks thick, adjust Salt and pepper to season consistency with a little hot water.
STEP 1
Wash rice twice and drain. Place in a saucepan with water and ginger, bringing
STEP 3
Season to taste with salt and pepper and stir in spring onion. Serve hot.
Nutrition Information Nutritional Content Per Serving Energy 252kcal Protein 14g 22g Carbohydrate 12g Fat 1g Dietary Fibre
Prep
20 minutes
Cook
40 minutes
Remember! This recipe is a good source of protein and iron.
Serves 4
43
Lunch Ideas
44
Udon with Chicken & Mushroom Sauce Fashion your plain noodles into a “nest” and sit a “chicken” on top for special effect. 1 tsp 1 tsp 1 pack 1 cup
Garnish: 2 1 slice 1 slice 4 2–3
Naturel Blend Cooking Oil Knife Classic Light Soy Sauce fresh udon noodles (100g) cooked Chinese minced chicken and mushroom filling (see recipe on page 22) hard-boiled eggs carrot Japanese cucumber currants* lettuce leaves
* Alternatively, you can use a small sheet of seaweed
STEP 1
Heat Naturel Blend Cooking Oil and Knife Classic Light Soy Sauce in a mixing bowl. Blanch udon in boiling water for 3 minutes, then drain and toss noodles in the oil and soy sauce, mixing until well coated.
STEP 2
Toss noodles together with the cooked filling or lay the noodles in a bowl and spoon filling over.
STEP 3
Garnish each bowl of noodles with a “chicken” made by decorating a boiled egg with a carrot comb and beak, and wings made with the skin of a Japanese cucumber. Position 2 eyes with currants or cut-outs from seaweed sheets. Line the bowls with lettuce and serve immediately.
Nutrition Information Nutritional Content Per Serving Energy 421kcal Protein 18g 32g Carbohydrate 24g Fat 1g Dietary Fibre
Prep
30 minutes
Cook
20 minutes
Remember! This recipe is a good source of protein.
Serves 2
45
Lunch Ideas
46
Asian Chicken Stew with Honey This irresistible combination of slightly sweet gravy with chicken will have your kids requesting for this dish again and again.
Naturel Blend Cooking Oil Knife Classic Light Soy Sauce 1 tsp Knife Classic Dark Caramel Sauce 2 tbsp tomato ketchup 1 tbsp honey 250ml water 2 tsp cornflour 3 cloves garlic, bruised 3 slices ginger 500g chicken, skinned and cut into 5cm pieces 1 medium carrot, peeled and cut into 4cm chunks 1 large potato, peeled and cut into 4cm chunks Salt to season 1 tbsp 1 tbsp
STEP 1
Combine Knife Classic Light Soy Sauce, Knife Classic Dark Caramel Sauce, tomato ketchup, honey, water and cornflour in a bowl and mix well. Set aside sauce mixture.
STEP 2
Heat Naturel Blend Cooking Oil and fry garlic and ginger till fragrant and golden brown. Add chicken and fry until pieces are firm and lightly coloured.
STEP 3
Stir in sauce mixture, bring to a boil, then lower heat to medium and simmer for 10 minutes. Add carrot and potato, and cook until vegetables are tender and sauce is slightly thickened. Season to taste with salt if necessary. Serve with steamed rice.
Nutrition Information Nutritional Content Per Serving Energy 418kcal Protein 24g 21g Carbohydrate 27g Fat 1g Dietary Fibre
Prep
15 minutes
Cook
30 minutes
Remember! This recipe is a good source of protein.
Serves 3
47
IBC_Naturel AD_lowres.pdf
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