Quick & Easy
30 minute meal
with
issue #2
quick & easy 30 minute meal
Measurement Conversion International measures 1 cup (8 fl oz) = 250ml 1 teaspoon (1/6 fl oz) = 5ml 1 tablespoon (1/2 fl oz) = 15ml Weights 30g = 1 oz
Volumes Lengths 30ml =1 fl oz
6mm =
250g = 8 oz
125ml = 4 fl oz
1cm =
500g = 1 lb
250ml = 8 fl oz
1/ 4 1/ 2
inch inch
2.5cm = 1 inch
Oven temperatures Heat
Centigrade/Celsius Fahrenheit
Very cool Cool or slow
110
225
135-150
275-300
Moderate 175 350 Hot
220 425
Very hot
230
450
fat trans
free
authentic asian
recipes
– no genetically modified ingredients
When you’re always
– suitable for
delicious and healthy
on-the-go, you need meal that is easy to
vegetarians & vegans – suitable for celiacs
get on the table. With fast-paced lifestyles and hectic schedules, getting dinner on the table can be a daunting task.
– no artificial preservatives,
Quick & Easy 30 minute
meal with WORLDFOODS are perfect when you’re short on time but still want a delicious
coloring and flavoring
home cooked food, with your choice of salads,
– allergens free
Wow your family now with these delicious meals
grills, casseroles, skillet meals and more.
that taste like old fashioned suppers even on the busiest of days.
gluten free
100% fresh
ingredients
calories pe r 100g/3 .5
oz serving : 121 cals
cooking instruction
1
2
3
4
1. 2. 3. 4. 5.
Add Tortellini to boiling water. Boil, uncovered, until just tender and drain. Heat oil in a pan and pan-fry WORLDFOODS Thai Tom Yum Paste until fragrant followed by coconut milk. Pour in calamari and prawn followed by boiled Tortellini. Stir-fry until heated through. Serve hot.
Tortellini Funghi with Tom Yum
Serves 4
ingredients hi ellini fung .8 oz tort o 250g/8 DS Thai OO DF RL WO o 2 tbsps m Paste Tom Yu ri oz Calama o 50g/1.7 awn pr oz .5 o 100g/3 nut milk .5oz coco o 100ml/3
er ies p
calor
100
oz g/3.5
cals g: 52
servin
ingredients o 2 large seedless oranges o 350g/12.3 oz prawns,
shelled and deveined
o 1 tbsp extra virgin olive oil o 1 tbsp WORLDFOODS Red
Curry Paste
o 1/2 tsp freshly ground pepper
Curry Roasted Prawns with Sweet Oranges
Serves 4
cooking instruction 1. Preheat oven to 200ยบC. Line a baking sheet with parchment paper. 2. Finely grate the zest of 1 orange. Use a sharp knife, peel both oranges, removing all the bitter white pitch. 3. Thinly sliced the orange crosswise. Spread the oranges on the prepared baking sheet. 4. Roast until the oranges are slightly dry, about 12 minutes. 5. Meanwhile, heat up olive oil. Add in WORLDFOODS Thai Red Curry Paste, pepper and the orange zest. 6. Transfer the shrimp to the baking sheet with the oranges and roast until pink and curled, about 6 minutes. 7. Ready to serve.
calories per 100g/3.5oz serving: 116 kcals
cooking instruction 1. 2. 3. 4. 5.
Vietnamese Fresh Vegetarian Spring Roll Serves 4
ingredients edded finely carrot shr 300g red finely shredded es pl ap g) red finely o 2 (300 shredded es pl ap g) green o 2 (300 c isins o 50g ra t Chili Garli tnamese Ho OODS Vie o WORLDF uce Dipping sa to taste) ice (adjust e/lemon ju lim ps tbs o 2 per o Rice pa
o
Mix all ingredients with WORLDFOODS Vietnamese Hot Chili Garlic Dipping Sauce. Dip the rice paper wrappers in warm water. (Alternatively, you can use a pastry brush dipped in water to dampen the wrappers) Lay out on a flat counter. Spoon about 2 tbsps of filling onto the bottom section of the wrapper. Roll the bottom edge over the filling. Fold the two sides over the filling, and then roll up. Repeat with other wrappers. Serve as it is.
cooking instruction
ingredients
all cubes cut into sm oz chicken, uce 500g/17.8 Curry Sa d Re ai DS Th WORLDFOO cm squares) 10 X o 1 jar (10 ff pastry frozen pu o Ready
o
calories pe r 100g/3 .5oz
serving: 54 9 cals
1. Pour WORLDFOODS Thai Red Curry Sauce into a wok or frying pan and bring to a boil. 2. Add in chicken and cook over a moderate heat for 4-5 minutes. 3. Reduce heat and simmer uncovered for 15-20 minutes, stirring occasionally to a dry consistency. Allow to cool. 5. Thaw puff pastry for 5-8 minutes at room temperature or until dough is soft and pliable. 6. Put cooled filling in the center and fold to desired shape. 8. Bake pastries in preheated oven at 200-220째C (400째F) for 35-40 minutes until golden brown.
Tip: If desired, add in carrots or peas to the filling to make them more colorful. Makes 10 - 12 pastries
Chicken Pastry
Serves 6
cooking instr
uction
1. 2. 3. 4. 5.
calories per 100g/3.5oz serving: 137 cals
Stir-fry Shredded Potato with Chicken
Serves 2
ingredients ed chicken, slic 150g/5 oz ed es, shreadd oz potato 5 Sauce 0. /1 0g ou Noodle o 30 Zh n Xi OODS e WORLDF o 1 bottl oil t cooking ed o 2 tbsps finely chopp s of garlic, ve clo 2 o
o
Heat oil in a wok and stir fry chopped garlic until aromatic. Add in chicken and cook for 3 minutes followed by potatoes for another 5 minutes. Pour in WORLDFOODS Xin Zhou Noodle Sauce, and mix well. Simmer for 8-10 minutes or until the potatoes are tender. Serve hot with rice.
ingredients o 200g/7 oz corn in kernel o 150g/5 oz roasted cashew nuts o 200g/7 oz stalk of celery,
cut to thin slices
o 2 tbsps WORLDFOODS Thai
Red Curry Paste
o 1 clove garlic, finely chopped
calories per 100g/3.5oz serving: 102 cals
o 1 tbsp cooking oil o 1 tbsp fish sauce (optional)
cooking instruction
& S picy Cortnir-fry Cashew S
1. Heat the pan over medium high heat. 2. Add the oil, then the chopped garlic, cooked till golden brown. 3. Add in WORLDFOODS Thai Red Curry Paste stirring vigorously, until fragrant, about one minutes. 4. Add in celery and corn, stir fry for another 2 minutes followed by cashew nuts. 5. Add in fish sauce and stir-fry for another 1 minute. 6. Serve with rice. Serves 4
er ies p
calor
5 g: 13
rvin oz se
/3.5 100g
cals
cooking instruction 1. Mix WORLDFOODS Thai Sweet Chili With Kaffir Lime Sauce, soy sauce and sesame oil in a bowl. Set aside. 2. Heat 2 tbsps of cooking oil in a frying pan. When the oil is hot, on medium flame, add garlic, chilies and half of the spring onions. Saute until aromatic. 3. Add in prawns. Let them cook on one side and when the cook side down is slightly charred and turning orange, flip the prawns to the other side.
Stir-fry Prawn with
Serves 2-4
Sweet Chili Kaffir Lime ingredients
d deveined shelled an oz prawns, ed 400g/14 ely chopp fin s, ve l garlic clo o 4 smal diagonally ed slic s, spring onion t o 2 stalks Thai Swee DFOODS r of WORL o 1/2 ja e uc e Sa Kaffir Lim Chili With e p soy sauc tbs 4 3/ o sesame oil o 1 tsp of ) s (optional eyes chilie o 2 bird oil ing ok co o 2 tbsps
o
4. When the prawns are almost cooked, add the sauce mixture and stir to combine. Cook over low heat to minimize the risk of burning the sauce. 5. Once prawns and sauce mixture is well combined, turn up the heat to medium and quickly toss the ingredient around. 6. When you notice the sauce thickens and starts to caramelize, switch off the flame and add in the remaining spring onions. Toss to combine everything. 7. Serve immediately with rice and enjoy
ingredients ed h fillet slic 2.5 oz fis Rendang o 350g/1 Malaysian RLDFOODS WO 0g 34 o 1 jar uce Cooking Sa Curry oil of cooking nal) ps tbs 3 o at - optio r extra he e chili (fo ey ds bir o 1
For garnishing (optional) o 1 yellow capsicum o Some kaffir lime leaves
calories pe r 100g/3 .5
oz serving : 121 cals
cooking instruction
Malaysian Fish Rendang Serves 3
1. Heat 3 tbsps of oil in a pan. 2. Add in WORLDFOODS Malaysian Rendang Curry Cooking Sauce and chili, cook for 3 minutes. 3. Add in fish fillet and cook for another 4 minutes. 4. Serve hot with rice.
calories per 100g/3.5oz serving: 296 cals
cooking instruction 1. 2. 3. 4.
Slit open calamari tubes and flatten it. Make diagonal cuts on the inner surface then slice to strips.Blanched calamari in boiling water for 1 minute. Rinse with cold water immediately. Heat up oil in the cooking pan. Add in garlic, stir fry for 1 minute. Add in WORLDFOODS Indonesian Sweet Tamarind Marinade/Stir-Fry Sauce and cook for 2 minutes. Add in blanched calamari; stir fry for 1-2 mins serve hot with rice.
Indonesian Sweet Tamarind Calamari
Serves 3-4
ingredients nesian OODS Indo uce l WORLDF ir-Fry Sa o 300m rinade/St Ma d rin Tama t ee Sw ri sh calama 7.6 oz fre o 500g/1 ed finely chopp c, rli ga o 1 clove oil vegetable o 2 tbsps :– To Garnish pped finely leaves, cho coriander o 2 stalks ice) Optional:– r extra sp chopped (fo chili finely o 1 red
oz serving: 235 cals calories per 100g/3.5
ipe
lad Rec a S e in h s n u S Serves 4
ingredients o
4 chicken breast halves
o
6 cups mixed salad greens
o
1 bottle WORLDFOODS Thai Sweet Chili
With Kaffir Lime Dipping/Stir-Fry Sauce
cooking instruction 1. 2. 3. 4.
Preheat the grill and grill chicken for about 5-6 minutes on each side until cooked by basting chicken with 1/2 bottle of WORLDFOODS Thai Sweet Chili With Kaffir Lime Dipping/Stir-Fry Sauce. Cool and slice thinly Toss salad with the remaining WORLDFOODS Thai Sweet Chili With Kaffir Lime Dipping/ Stir-Fry Sauce. Top salad with grilled chicken slices and serve.
er ies p
calor
9 g: 54
rvin oz se
/3.5 100g
kcals
Simply Grilled Salmon Serves 2
ingredients o
s s or steak lmon fillet 2 fresh sa
: ingredient Marinade Sweet Chili DS Thai WORLDFOO o 4 tbsps Sauce ffir Lime With Ka e juice eezed lim freshly squ p tbs 1 o fish sauce o 1 tbsp soy sauce o 2 tbsps er black pepp o 1/4 tsp nced s garlic, mi ve clo 3 o
cooking instruction 1. Combine all marinade ingredients together in a bowl. 2. Rinse and pat dry the salmon fillets or steaks. 3. Place them in a large bowl and pour the marinade. Allow to marinate in the refrigerator for 10-15 minutes while you warm up the grill. 4. Prepare the grill with a little vegetable oil to prevent sticking. 5. Grill the salmon fillets or steaks, allowing fish to cook at least 2 minutes before turning. Baste with some of the left-over marinade. Salmon is cooked when light pink in color and inner flesh is no longer translucent. 6. Serve hot.
ingredients
potato, oz sweet o 200g/7 d be cu d an peeled d cubed peeled an lb carrot, o 500g/1 ck sto n art chicke o 1L/1 qu ai Ginger OODS Th r WORLDF o 1/2 ja uce Sa Fry Grass Stir Lemon taste to er pp d pe o Salt an or UHT cream p (100ml) o 1/2 cu t milk coconu
TIPS o Carrots can be replaced with pumpkin
o Coconut milk or cream can be added to the soup directly
cooking instruction calories per 100g/3.5oz serving: 175 kcals
Serves 2
Ginger & Lemongrass Flavored Sweet Potato & Carrot Veloute
1. Place the sweet potato and carrot in a pan with the chicken stock. Cook for about 30 minutes over low heat. Add the WORLDFOODS Thai Ginger Lemon Grass Stir-Fry Sauce. 2. Process in the blender and season to taste with salt and freshly-ground pepper. Pour into soup plates, and drizzle with cream or coconut milk.
z serving: 217 cals calories per 100g/3.5o
S tir-fry Beef with Chili Coconut o 350g/12.5 oz steak, cut against the
grain into 1/4-inch-thick slices
o 2 cloves garlic, minced o 1/2 medium onion, thinly sliced o 1 red bell pepper, thinly sliced o 100g/3.5 oz cucumber, cut into chunks o 2 tbsps sesame oil o 2 tbsps of soya sauce o 1 bottle WORLDFOODS Malaysian Chili
Coconut Dipping Sauce/Stir-fry Sauce
ingredients
Serves 4
cooking instruction 1. Heat sesame oil in a wok over high heat. Add the beef in one layer and allow it to sear on one side for 1 minute. 2. Stir-fry for another 2 minutes, until the outside is no longer red but the beef is not yet cooked through. Remove from the wok and set aside. 3. In the same wok, add the garlic, onions, cucumbers and peppers and stir-fry until aromatic, about 1 to 2 minutes. Return the beef to the wok. 4. Add WORLDFOODS Malaysian Chili Coconut Dipping Sauce/Stir-fry Sauce and soya sauce, stir well to coat. 6. Transfer to a large plate and serve hot.
cals .5oz serving: 217 calories per 100g/3
ingredients o
Masaman SatĂŠ
Serves 4
Serves 2
1 jar WORLDFOODS Thai Masaman
Curry Sauce
o
300g/10.5 oz skinless chicken fillets,
2 cm. diced
o
200g/7 oz onions, 2 cm diced
o
200g/7 oz potatoes, 2 cm diced
o
50g/1.7 oz roasted peanuts
cooking instruction 1. Boil potato till soft. Set aside. 2. Heat WORLDFOODS Thai Masaman Curry Sauce in a pot. 3. Add chicken, potatoes, and onion then simmer sauce until thickened. 4. Lastly, add in the peanuts. Serve with crispy-fried pork rind.
: 252 kcals calories per 100g/3.5oz serving
ingredients o
Tamarind Prawn
Serves 2
250g/8.8 oz prawns,
shelled and deveined
o
1 1/2 tbsps WORLDFOODS
Tamarind Paste
o
4 tbsps water
o
1 tsp sugar
o
1/4 tsp salt
o
2 tbsps cooking oil
cooking instruction 1. Mix the tamarind paste with 4 tbsps of water. 2. Add the tamarind juice, salt, and sugar into the prawns and mix well with your hand. 3. Marinate for 15 minutes. Heat up a wok and add cooking oil. 4. As soon as it’s heated, drop the prawns into the wok and pan fry until cooked. Dish out and serve immediately.
OODS ps WORLDF o 4-5 tbs Paste ng Curry na Pa ai Th
ingredients
o 2 eggs cooking oil o 3 tbsps sausage, oz chinese /5 0g 15 o ips str o int t cu oked rice 0.7 oz co ns) o 300g/1 ck instructio pa r pe as (cooked vegetables d xe mi .5 oz o 100g/3
calories pe r 100g/3 .5oz
serving: 71 7 kcals
cooking instruction
Lap Cheong Fried Rice Serves 2
1. Make an omelette with 2 eggs. Cool and shred it thinly. 2. Heat 3 tbsps of cooking oil in a wok or frying pan. 3. Add the WORLDFOODS Thai Panang Curry Paste and stir-fry until aromatic. 4. Throw in chinese sausage and fry for approximately 3 minutes. Add in mixed vegetable and stir for a further minute. 5. Stir in rice and mix well. Cook for a further 3-4 minutes or until heated through. 6. Serve hot. Garnish with shredded omellete.
calories per 100g/3.5oz serving: 144 cals
preparations 1. 2. 3. 4. 5.
Curried Deviled Egg Serves 4
ingredients o o o o o
d eggs, shelle rd-boiled 6 large ha nnaise yo ma p cu Curry Paste 60ml/ 1/4 Thai Red RLDFOODS 2 tbsps WO s rb he l dil ed fresh 1 tbsp minc taste) Pepper (to
Cut hard-boiled egg lengthwise in half. Scoop yolks into medium bowl and mash with fork. Add mayonnaise and curry paste,mix well. Season with pepper. Divide filling among egg halves, mounding slightly. Arrange eggs on platter. Sprinkle with dill and serve.
Tips: Can be prepared 8 hrs ahead for any occasion. Cover and refrigerate.
calories per 100g/3.5oz serving: 122 kcals
cooking instruction In a sautĂŠ pan, heat the oil and sautĂŠ the onion until translucent. Add the remaining ingredients and bring to boil. Remove from heat, cool and fill into a jar; store in the refrigerator.
Chutney for Cold Cuts or Grilled Items ingredients olive oil o 2 tbsps , chopped ppings o 1 onion h Muh To DS Sih Nu WORLDFOO o 1 jar vinegar er cid or white wine o 2 tbsps to taste d pepper o Salt an
Serves 4
calories pe r 100g/3 .5
oz serving : 290 ca ls
ingredients
Waffle with Ana na
s Bananas Serves 2
Ingredient for waffle:– o 1 3/4 cups flour o 1 tbsp baking flour
cooking instruction
o 1 tsp baking soda o 1/2 tsp salt o 2 cups milk o 1/3 cup salad oil
1. Preheat waffle iron. 2. In large bowl mix flour, baking flour, baking soda and salt. Add remaining ingredients and beat until well blended. 3. Top it with whipped cream, WORLDFOODS Ananas Bananas, and peanuts.
o 2 eggs Ingredient for topping:– o WORLDFOODS Ananas Bananas o 3 tbsps whipped cream o peanuts (optional)
S tir-frying
Technique
Most of the quick and easy meals are likely to do on your wok/saucepan will be stir –frying. We have to get grips with the techniques from the start. Preheating the – The most important point to remember is that the wok/saucepan wok/saucepan must be preheated. If the wok is hot when you add in oil, it will coat the surface a thin film preventing food from sticking. You don’t need much oil 15-30ml/1-2 tbsp will be ample. Tilt the pan, if necessary to spread the oil evenly over the wok/saucepan. Stir-frying meats –
Do not overload the wok/saucepan as it would bring down the temperature. Add a few pieces at a time, sear them for a few seconds, flip them over and sear them the other side, then push them away from the centre where the heat is high.
Stir frying – vegetables
Add vegetables to the wok/saucepan starting with the varieties that take the longest to cook such as carrot, broccoli. Vegetables that need very little cooking such as mushrooms should be added next, with leafty vegetables tossed right at the end.
Stir frying – aromatics
Depending on the recipes, always start a stir-fry by adding aromatics such as garlic, onion, shallots, chillies, scallions to the oil, then fry meat or vegetables. These aromatic ingredients flavours the oil.
Adding a sauce – When the vegetable are slightly cooked or the meat is cooked, add in any suggested sauce.
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