Brown Bee Hoon Soto
Preparation Time: 25 mins Cooking Time: 40 mins Serves: 4
Brown Bee Hoon Soto Spice Paste • 4 cloves garlic • 1 inch ginger • 2 medium red onions, diced • 1 tbsp ground coriander • 1 tbsp white peppercorns • 1 tbsp oil • 2 tbsp water • 1 tsp turmeric powder
Other Ingredients • 1 chicken, skin removed and quartered • 400g brown bee hoon (brown rice vermicelli), soaked in water for 15 mins • 100g bean sprouts • 1 tbsp oil • 2 cinnamon sticks • 3 star anise
Method 1. Blend all the spices in a processor and set aside. 2. Blanch the pre-soaked brown bee hoon in a pot of boiling water for 3 mins or till soft. Rinse bee hoon in cold water and drain dry. 3. Blanch bean sprouts in hot water for 1 min, drain and set aside. 4. Blanch the chicken quarters in a pot of boiling water for 3 - 4 mins. Drain the chicken quarters and rinse in cold water. Set aside. 5. In a large stockpot, heat oil over medium heat. Add the cloves, cinnamon stick, star anise, lemongrass and cardamom pods. Stir fry until fragrant. Tip: Including foods high in soluble fibre, e.g. brown vermicelli, can help to slow digestion to allow for a slower release of sugar in the bloodstream for better blood sugar control.
“Healthy food does not have to mean bland food. Home cooked meals can be tasty with fresh ingredients and simple flavouring.” Mdm Sa’diah Imbek
• 4 cloves • 2 stalks lemongrass • 5 cardamom pods • 1 litre water • 1½ tsp salt • 1 tsp sesame oil • Small bunch coriander, roughly chopped (for garnishing-optional)
6. Add the spice mix and cook over low heat until the mixture is almost dry. 7. Add the chicken quarters and water, and bring to a boil. Add salt and allow it to simmer for 25 mins. 8. Remove the chicken from the broth, let it cool and shred the meat. Coat the shredded meat with sesame oil. Set aside. 9. Place desired amount of bee hoon in bowl, top with bean sprouts and shredded chicken and ladle hot broth over. Garnish with chopped coriander, and serve immediately.
Hearty Beans and Vegetable Stew
Hearty Beans and Vegetable Stew Ingredients • 2 tbsp olive oil • 2 cloves garlic, minced • 1 medium red or yellow onions, chopped • 1 small green bell pepper, cut into 1 inch pieces • 1 small yellow bell pepper, cut into 1 inch pieces • 2 medium carrots, cut into 1 inch cubes • 2 stalks celery, cut into 1 inch lengths • 2 medium tomatoes, roughly chopped
“Stay healthy by eating nutritious meals.” Dr Lily Neo
Preparation Time: 20 mins Cooking Time: 35 mins Serves: 4
• 1 tsp dried basil • 2½ cup vegetable stock • 1 can kidney beans, drained & rinsed • 1 can chickpeas, drained & rinsed • 150g frozen sweet corn • 1½ tsp salt • ½ tsp ground black pepper • 2 tbsp flour, stirred into 6 tbsp cold water
Method 1. Heat the oil in a pan over medium-high heat and stir fry onions, garlic, green pepper, yellow pepper, carrots and celery for 2 mins. 2. Add chilli powder and stir fry for another 1 min. 3. Add tomatoes, dried basil and vegetable stock. Cover and simmer for 20 mins. 4. Add beans, chickpeas, sweet corn, salt and black pepper. Let it simmer for another 5 mins. 5. Stir in the flour mixture and let it simmer for 2 – 3 mins, or till stew is thickened. 6. Serve with wholemeal bread or brown rice. Tip: Eat more vegetables to increase your fibre intake. Fibre can help to lower blood cholesterol levels.
Indian Yogurt Chicken Curry
Indian Yogurt Chicken Curry Ingredients • 1 chicken, chopped into 8 pieces • ½ cup oil • 1½ cup chopped onions • 1 tbsp minced garlic • 1½ tsp minced ginger • 1 tbsp curry powder • 1 tsp ground cumin • 1 tsp ground turmeric • 1 tsp ground coriander Method 1. Heat the oil in a deep pan over high heat and brown the chicken parts in batches. Transfer the browned chicken parts to a plate and set aside. 2. Reduce the heat to medium-high. Add the onions, garlic & ginger and sauté till onions turn translucent. 3. Add the curry powder, cumin, turmeric, coriander, chilli powder, garam masala and water to the onion mixture. Stir and mix well. Heat for 1 min. 4. Mix in the canned tomatoes, salt and 1½ tbsp of cilantro.
Tip: Browning chicken parts with the skin on keeps the parts moist. To cut down on the amount of fats in the dish, remove the chicken skin after browning.
“Use herbs and spices instead of salt to enhance flavour. Enjoy your food and eat wisely.” Mr Jayakumar
Preparation Time: 20 mins Cooking Time: 45 mins Serves: 4
• 1 tsp chilli powder • 1 tsp garam masala • 1 tbsp water • 1 can crushed tomatoes • 1½ tsp salt • 2 tbsp chopped cilantro • ½ cup water • 1 cup plain unsweetened yogurt
5. Add the browned chicken parts to the deep pan together with ½ cup water. Bring the sauce mixture to a boil, turning the chicken parts to coat with the sauce. 6. Add the yogurt, cover the pan and simmer the chicken curry for 20 – 25 mins. 7. Garnish with the remaining cilantro and serve with wholemeal naan bread or brown rice.
Lentil, Raisin and Cashew Rice Pilaf
Lentil, Raisin and Cashew Rice Pilaf Ingredients • ½ cup green or brown lentils, sorted for debris • 2 tbsp oil • 2 large yellow onions, cut in half and thinly sliced • 1 tsp salt • 1½ tbsp good quality madras curry powder Method 1. Put lentils in a bowl and cover with boiling water. Let stand for 15 mins. Drain dry. 2. Heat oil in a pan over medium-high heat. Add onions and sprinkle with salt. Sauté until onions start to soften. Reduce heat to medium and sauté onions until pale golden, about 10 mins. Stir in curry powder and sauté for 1 min.
Preparation Time: 15 mins Cooking Time: 30 mins Serves: 4
• 1½ cup basmati rice, washed and drain dried • 3½ cup low-sodium chicken stock or water • ²/3 cup unsalted baked cashew nuts • ¼ cup raisins • Handful cilantro, roughly chopped (for garnishing-optional)
3. Add rice and lentils to pan and sauté until rice and lentils are coated with oil, curry powder and onions, about 2 mins. Stir in chicken stock or water. Bring mixture to a boil. 4. Reduce heat to low, cover pan and simmer until rice and lentils are cooked through, about 20 – 25 mins. 5. When rice and lentils are cooked, uncover pan and fluff rice with a fork. Sprinkle with raisins, cashew nuts and cilantro just before serving.
Tips: Pulses (lentils, beans) are good sources of protein and low in saturated fat. Eat more whole grains as part of a healthy diet to reduce the risk of heart disease.
“Eat in controlled portions and avoid processed food as much as possible. Eat to live, don’t live to eat.” Mr Darryl David
Low-Fat Sayur Lodeh
Preparation Time: 30 mins Cooking Time: 25 mins Serves: 4
Low-Fat Sayur Lodeh Spice Paste • 2 tbsp chili paste • 2 tsp dried shrimp paste (belacan) • 1 medium red onion, roughly chopped • 3 garlic cloves, sliced • 1 stalk lemongrass, cut into ½ inch lengths • 1 tbsp dried shrimp, soaked in hot water for 10 mins to soften • 1 inch fresh ginger, sliced • 2 tsp turmeric powder • 1 tbsp oil
Other Ingredients • 1 tbsp oil • 500ml coconut water (from fresh coconuts or carton – with no added sugar) • 2 medium carrots, sliced into rounds • ½ head cabbage, sliced thickly • 12 long bean, cut into 1½ inch lengths • ½ turnip, cut into thick strips
Method 1. Pound or blend the spices into a paste and set aside. 2. Heat oil in a non-stick pan, and sauté the spice paste on low - medium heat till fragrant. 3. Add coconut water and bring to a boil. 4. Add carrots and simmer for 5 mins before adding the rest of the vegetables and tau kwa.
Tip: Use polyunsaturated (e.g. sunflower) and monounsaturated oil (e.g. olive oil) to reduce risk of heart disease.
“Eat more fruits and vegetables. Healthy eating is a lifestyle choice.” Mdm Halimah Yacob
• 2 pieces tau kwa (firm bean curd cakes), quartered and panfried in small amount of oil till golden brown • 250ml low-fat milk or unsweetened soya milk • 1 tbsp low-fat yogurt • 1 tsp salt • ½ tsp ground white pepper
5. Bring to a boil again, and then add milk or soya milk and yogurt. Season with salt and pepper. 6. Simmer on low heat for 10 - 15 mins, or until vegetables are cooked. 7. Serve hot with brown rice.
Salmon and Mushroom Baked Rice
Salmon and Mushroom Baked Rice Ingredients • 1½ cup brown rice (washed and drain dried) • 2 cup low-sodium chicken stock (optional) or water • 400g fresh salmon, sliced (about ¼ inch thick) • ½ tsp salt • ¼ tsp ground ginger • 20g butter or 1 tbsp olive oil • 250g fresh button mushrooms, sliced • 1 tsp fresh minced garlic • 1 can diced or crushed tomatoes Method 1. Cook the brown rice with the lowsodium chicken stock or water. 2. Season the sliced salmon with salt and ground ginger. 3. Melt half the butter in a saucepan and lightly pan-fry the salmon slices 30 secs each side. Remove the salmon and set aside. 4. Melt the rest of the butter, stir fry the mushrooms and minced garlic for 1 – 2 mins. 5. Add the can of tomatoes, sweet corn, dried basil, dried oregano and ground black pepper. Simmer on low heat for 3 – 4 mins. 6. In another pan, simmer the milk with half the cheeses for 10 mins or till cheese melts. Add flour mixture and salt. Stir over low heat till the milk and cheese mixture thickens.
Tip: Dairy products are rich sources of protein, calcium, magnesium, folate, B1, B2, B6, B12, and vitamins A, D, and E. Go for low-fat milk, cheese, yogurt whenever possible.
Preparation Time: 10 mins Cooking Time: 35 mins Serves: 4
• ½ cup frozen sweet corn • 1 tsp dried basil • 1 tsp dried oregano • 1 tsp ground black pepper • 1 cup shredded low-fat mozzarella cheese, roughly divided in 2 portions • 1 cup shredded low-fat cheddar cheese, roughly divided in 2 portions • ¼ cup low-fat milk • 2 tbsp flour, stirred into 6 tbsp cold low-fat milk • ½ tsp salt
7. Scoop the cooked brown rice into a large baking dish, lay the salmon slices on top and spoon the mushroom sauce evenly over the rice and fish. Top with the milk and cheese mixture. 8. Spread the remaining mozzarella and cheddar cheeses evenly on top. 9. Bake in a pre-heated oven at 200ºC for about 20 mins, or until the cheese layer is melted and browned.
“Eat moderately, cultivate cheerfulness, and maintain an interest in life. The greatest wealth is health.” Mr Ng Kian Swan
Sliced Fish Mixed Rice Porridge
Sliced Fish Mixed Rice Porridge Ingredients • 600g toman or grouper fish fillet, cut into thick slices • ½ tsp salt • 2 tsp sesame oil • 1 tbsp oil • 1 piece 2 inch ginger, sliced • 3 cup ikan bilis stock • 3 cup hot water • 1½ bowl cooked brown rice • 1½ bowl cooked white rice • 2 medium tomatoes, cut into wedges Method 1. Season fish slices with salt and sesame oil. Set aside. 2. Heat oil in a pot over medium heat and stir fry ginger slices till fragrant. 3. Pour in the ikan bilis stock and hot water. Add cooked brown and white rice, tomatoes, squid strips and soaking liquid to the pot. Bring to a boil, reduce heat to low and allow it to simmer for 3 mins.
Tip: Reducing the amount of salt consumed can help manage high blood pressure.
“Cut down on salt intake and go for more fish.” ESM Goh Chok Tong
Preparation Time: 30 mins (includes cooking brown and white rice) Cooking Time: 10 mins Serves: 4
• ¼ dried squid, cut into thin strips, rinsed and soaked in ½ bowl hot water for 10 mins • 2 stalks spring onion, cut into 2 inch lengths • 1 tsp light soya sauce • ¼ tsp ground white pepper • 1 bunch Chinese lettuce, cut each leaf into 2 inch lengths • 1 small bunch cilantro, chopped (for garnishing-optional) • 2 tsp fried shallots (for garnishing-optional)
4. Add marinated fish slices, spring onions, soya sauce and white pepper to the pot, and allow it to simmer for another 2 mins. 5. Arrange Chinese lettuce in a bowl, then ladle porridge over. Garnish with chopped cilantro and fried shallots if desired. Serve hot.
Spaghetti Squash (‘Shark’s Fin’ Melon) and Chicken Soup
Spaghetti Squash (‘Shark’s Fin’ Melon) and Chicken Soup Ingredients • 2500ml (2 portions: 500ml & 2 litre water) • Half chicken, skin removed and cut into 8 parts • 3 slices ginger • 1 small spaghetti squash (‘shark’s fin’ melon), peeled, deseeded and cut into 2 inch chunks Method 1. Boil 500ml of water in a pot. When water boils, blanch the chicken parts for 3 - 4 mins. 2. Remove the chicken parts and rinse with cold water. Place in a large soup pot. 3. Add remaining 2 litre water, ginger slices, melon chunks and carrot to the soup pot and bring to a boil. Lower the heat and simmer for 20 mins.
Tip: A diet high in saturated fat can increase cholesterol levels. Removing the chicken skin before cooking will render a healthier and less oily soup.
“The best thing about being able to cook your own food is that, you’re the chef and you get to control what goes into your food.” Ms Eunice Wang
Preparation Time: 25 mins Cooking Time: 60 mins Serves: 4
• 1 medium carrot, cut into 1 inch cubes • 4 honey dates, soaked in hot water for 1 – 2 mins and drain dried • ½ tbsp wolfberries, soaked in hot water for 1 – 2 mins and drain dried • 1 tsp salt • A dash sesame oil (optional) • A pinch ground white pepper
4. Add honey dates and wolfberries. Bring to a boil again. Lower the heat and simmer for another 30 mins. Use a fork to loosen the melon strands, if desired. 5. Add salt, pepper and sesame oil (optional). Simmer for another 2 - 3 mins. 6. Serve with brown rice.
This set of recipe cards is produced by the PAP Seniors Group (PAP.SG) Executive Committee Chairperson: Mdm Halimah Yacob Project Lead: Mr Darryl David The committee would like to thank the following for dedicating their time and effort to the production of the recipe cards and towards the success of the launch: • • • • • •
ESM Goh Chok Tong Mdm Halimah Yacob Dr Lily Neo Mr Darryl David Mdm Sa’diah Imbek Mr Jayakumar
• • • • •
Mr Ng Kian Swan Ms Eunice Wang Ms Asha Kumaran Mr William Teng Select Group Ltd
Published by the People’s Action Party Block 57B New Upper Changi Road #01-1402 Singapore 463057 Website: www.pap.org.sg Facebook: www.facebook.com/pap.sg