Brown Bee Hoon Soto

Preparation Time: 25 minsCooking Time: 40 minsServes: 4

Spice Paste•4clovesgarlic•1inchginger•2mediumredonions,diced•1tbspgroundcoriander•1tbspwhitepeppercorns•1tbspoil• 2tbspwater•1tspturmericpowder

Method1. Blendallthespicesinaprocessorand setaside.2. Blanchthepre-soakedbrownbeehoon inapotofboilingwaterfor3minsortill soft.Rinsebeehoonincoldwaterand draindry.3. Blanchbeansproutsinhotwaterfor 1min,drainandsetaside.4. Blanchthechickenquartersinapotof boilingwaterfor3-4mins.Drainthe chickenquartersandrinseincoldwater. Setaside.5. Inalargestockpot,heatoilovermediumheat. Add the cloves, cinnamon stick,star anise, lemongrass and cardamompods.Stirfryuntilfragrant.

Other Ingredients •1chicken,skinremovedandquartered

•400gbrownbeehoon(brownricevermicelli),soakedinwaterfor15mins

•100gbeansprouts•1tbspoil• 2cinnamonsticks•3staranise

Brown Bee Hoon Soto

6. Addthespicemixandcookoverlow heatuntilthemixtureisalmostdry.7. Addthechickenquartersandwater, andbringtoaboil.Addsaltandallowit tosimmerfor25mins.8. Removethechickenfromthebroth,let itcoolandshredthemeat.Coatthe shreddedmeatwithsesameoil.Set aside.9. Placedesiredamountofbeehoonin bowl,topwithbeansproutsand shreddedchickenandladlehotbroth over. Garnish with chopped coriander,andserveimmediately.

• 4cloves•2stalkslemongrass•5cardamompods•1litrewater•1½tspsalt•1tspsesameoil• Smallbunchcoriander,roughlychopped(forgarnishing-optional)

Tip:Includingfoodshighinsolublefibre,e.g.brownvermicelli,canhelptoslowdigestiontoallowforaslowerreleaseofsugarinthebloodstreamforbetterbloodsugarcontrol.

“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

Hearty Beans and Vegetable Stew

Ingredients•2tbspoliveoil• 2clovesgarlic,minced•1mediumredoryellowonions,chopped•1smallgreenbellpepper,cutinto1inch pieces•1smallyellowbellpepper,cutinto 1inchpieces•2mediumcarrots,cutinto1inchcubes•2stalkscelery,cutinto1inchlengths•2mediumtomatoes,roughly chopped

Method1. Heattheoilinapanovermedium-high heatandstirfryonions,garlic,green pepper,yellowpepper,carrotsand celeryfor2mins.2. Addchillipowderandstirfryfor another1min.3. Addtomatoes,driedbasiland vegetablestock.Coverandsimmer for20mins.4. Addbeans,chickpeas,sweetcorn,salt andblackpepper.Letitsimmerfor another5mins.5. Stirintheflourmixtureandletitsimmerfor2–3mins,ortillstewisthickened.

6. Servewithwholemealbreadorbrown rice.

•1tspdriedbasil• 2½cupvegetablestock•1cankidneybeans,drained&rinsed•1canchickpeas,drained&rinsed•150gfrozensweetcorn•1½tspsalt•½tspgroundblackpepper•2tbspflour,stirredinto6tbspcold water

Tip:Eatmorevegetablestoincreaseyourfibreintake.Fibrecanhelptolowerbloodcholesterollevels.

Hearty Beans and Vegetable StewPreparation Time: 20minsCooking Time: 35minsServes: 4

“Stay healthy by eating nutritious meals.”

Dr Lily Neo

Indian Yogurt Chicken Curry

Ingredients•1chicken,choppedinto8pieces•½cupoil• 1½cupchoppedonions•1tbspmincedgarlic•1½tspmincedginger•1tbspcurrypowder•1tspgroundcumin•1tspgroundturmeric•1tspgroundcoriander

Method1. Heattheoilinadeeppanoverhigh heatandbrownthechickenpartsin batches.Transferthebrownedchicken partstoaplateandsetaside.2. Reducetheheattomedium-high.Add theonions,garlic&gingerandsautétill onionsturntranslucent.3. Addthecurrypowder,cumin,turmeric, coriander,chillipowder,garammasala andwatertotheonionmixture.Stirand mixwell.Heatfor1min.4.Mixinthecannedtomatoes,saltand 1½tbspofcilantro.

•1tspchillipowder•1tspgarammasala•1tbspwater•1cancrushedtomatoes•1½tspsalt•2tbspchoppedcilantro•½cupwater•1cupplainunsweetenedyogurt

Tip:Browningchickenpartswiththeskinonkeepsthepartsmoist.Tocutdownontheamountoffatsinthedish,removethechickenskinafterbrowning.

Indian Yogurt Chicken CurryPreparation Time: 20minsCooking Time: 45minsServes: 4

5. Addthebrownedchickenpartstothe deeppantogetherwith½cupwater. Bringthesaucemixturetoaboil, turningthechickenpartstocoatwith thesauce.6. Addtheyogurt,coverthepanand simmerthechickencurryfor20–25 mins.7. Garnishwiththeremainingcilantroand servewithwholemealnaanbreador brownrice.

“Use herbs and spices instead of salt to enhance flavour. Enjoy your food and eat wisely.”

Mr Jayakumar

Lentil, Raisin and Cashew Rice Pilaf

Ingredients•½cupgreenorbrownlentils,sortedfor debris•2tbspoil• 2largeyellowonions,cutinhalfand thinlysliced•1tspsalt•1½tbspgoodqualitymadrascurry powder

Method1. Putlentilsinabowlandcoverwith boilingwater.Letstandfor15mins. Draindry.2. Heatoilinapanovermedium-high heat.Addonionsandsprinklewith salt.Sautéuntilonionsstarttosoften. Reduceheattomediumandsauté onionsuntilpalegolden,about10mins. Stirincurrypowderandsautéfor1 min.

•1½cupbasmatirice,washedanddrain dried•3½cuplow-sodiumchickenstockor water• ²/3cupunsaltedbakedcashewnuts•¼cupraisins•Handfulcilantro,roughlychopped (forgarnishing-optional)

Tips:Pulses(lentils,beans)aregoodsourcesofproteinandlowinsaturatedfat.Eatmorewholegrainsaspartofahealthydiettoreducetheriskofheartdisease.

3. Addriceandlentilstopanandsauté untilriceandlentilsarecoatedwithoil, currypowderandonions,about2mins. Stirinchickenstockorwater.Bring mixturetoaboil.4. Reduceheattolow,coverpanand simmeruntilriceandlentilsarecooked through,about20–25mins.5.Whenriceandlentilsarecooked, uncoverpanandfluffricewithafork. Sprinklewithraisins,cashewnutsand cilantrojustbeforeserving.

Lentil, Raisin and Cashew Rice Pilaf Preparation Time: 15minsCooking Time: 30minsServes: 4

“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

Method1. 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.

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.

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

• 2 pieces tau kwa (firm bean curd cakes), quartered and pan-fried 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

Low-Fat Sayur LodehPreparation Time: 30 minsCooking Time: 25 minsServes: 4

“Eat more fruits and vegetables. Healthy eating is a lifestyle choice.”

Mdm Halimah Yacob

Salmon and Mushroom Baked Rice

Ingredients•1½cupbrownrice(washedand draindried)•2cuplow-sodiumchickenstock (optional)orwater•400gfreshsalmon,sliced(about ¼inchthick)•½tspsalt•¼tspgroundginger•20gbutteror1tbspoliveoil• 250gfreshbuttonmushrooms,sliced•1tspfreshmincedgarlic•1candicedorcrushedtomatoes

Method1. Cookthebrownricewiththelow-sodiumchickenstockorwater.

2. Seasontheslicedsalmonwithsaltandgroundginger.

3. Melthalfthebutterinasaucepanandlightlypan-frythesalmonslices30secseachside.Removethesalmonandsetaside.

4. Melttherestofthebutter,stirfrythemushroomsandmincedgarlicfor1–2mins.

5. Addthecanoftomatoes,sweetcorn,driedbasil,driedoreganoandgroundblackpepper.Simmeronlowheatfor3–4mins.

6. Inanotherpan,simmerthemilkwithhalfthecheesesfor10minsortillcheesemelts.Addflourmixtureandsalt.Stiroverlowheattillthemilkandcheesemixturethickens.

•½cupfrozensweetcorn•1tspdriedbasil• 1tspdriedoregano•1tspgroundblackpepper•1cupshreddedlow-fatmozzarellacheese,roughlydividedin2portions

•1cupshreddedlow-fatcheddarcheese,roughlydividedin2portions

•¼cuplow-fatmilk•2tbspflour,stirredinto6tbspcold low-fatmilk•½tspsalt

Tip:Dairyproductsarerichsourcesofprotein,calcium,magnesium,folate,B1,B2,B6,B12,andvitaminsA,D,andE.Goforlow-fatmilk,cheese,yogurtwheneverpossible.

7. Scoopthecookedbrownriceintoalargebakingdish,laythesalmonslicesontopandspoonthemushroomsauceevenlyoverthericeandfish.Topwiththemilkandcheesemixture.

8. Spreadtheremainingmozzarellaandcheddarcheesesevenlyontop.

9. Bakeinapre-heatedovenat200ºCforabout20mins,oruntilthecheeselayerismeltedandbrowned.

Salmon and Mushroom Baked RicePreparation Time: 10minsCooking Time: 35minsServes: 4

“Eat moderately, cultivate cheerfulness, and maintain an interest in life. The greatest wealth is health.”Mr Ng Kian Swan

Sliced Fish Mixed Rice Porridge

Ingredients•600gtomanorgrouperfishfillet,cutintothickslices

•½tspsalt•2tspsesameoil• 1tbspoil• 1piece2inchginger,sliced•3cupikanbilisstock•3cuphotwater•1½bowlcookedbrownrice•1½bowlcookedwhiterice•2mediumtomatoes,cutintowedges

Method1. Seasonfishsliceswithsaltandsesame oil.Setaside.2. Heatoilinapotovermediumheatand stirfrygingerslicestillfragrant.3. Pourintheikanbilisstockandhotwater. Addcookedbrownandwhite rice,tomatoes,squidstripsandsoaking liquidtothepot.Bringtoaboil,reduce heattolowandallowittosimmerfor3 mins.

•¼driedsquid,cutintothinstrips,rinsed andsoakedin½bowlhotwaterfor10mins•2stalksspringonion,cutinto2inch lengths•1tsplightsoyasauce•¼tspgroundwhitepepper•1bunchChineselettuce,cuteachleaf into2inchlengths•1smallbunchcilantro,chopped(for garnishing-optional)• 2tspfriedshallots(forgarnishing-optional)

Tip:Reducingtheamountofsaltconsumedcanhelpmanagehighbloodpressure.

4. Addmarinatedfishslices,springonions, soyasauceandwhitepeppertothe pot,andallowittosimmerforanother 2mins.5. ArrangeChineselettuceinabowl, thenladleporridgeover.Garnishwith choppedcilantroandfriedshallotsif desired.Servehot.

Preparation Time: 30mins(includescookingbrownandwhiterice)Cooking Time: 10minsServes: 4

Sliced Fish Mixed Rice Porridge

“Cut down on salt intake and go for more fish.”

ESM Goh Chok Tong

Spaghetti Squash (‘Shark’s Fin’ Melon) and Chicken Soup

Ingredients•2500ml(2portions:500ml&2litre water)•Halfchicken,skinremovedandcutinto 8parts•3slicesginger•1smallspaghettisquash(‘shark’sfin’ melon),peeled,deseededandcutinto 2inchchunks

Method1. Boil500mlofwaterinapot.When waterboils,blanchthechickenparts for3-4mins.2. Removethechickenpartsandrinse withcoldwater.Placeinalargesoup pot.3. Addremaining2litrewater,gingerslices,melonchunksandcarrottothesouppotandbringtoaboil.Lowertheheatandsimmerfor20mins.

•1mediumcarrot,cutinto1inchcubes•4honeydates,soakedinhotwaterfor 1–2minsanddraindried•½tbspwolfberries,soakedinhotwater for1–2minsanddraindried•1tspsalt•Adashsesameoil(optional)•Apinchgroundwhitepepper

Tip:Adiethighinsaturatedfatcanincreasecholesterollevels.Removingthechickenskinbeforecookingwillrenderahealthierandlessoilysoup.

4. Addhoneydatesandwolfberries.Bring toaboilagain.Lowertheheatand simmerforanother30mins.Useafork toloosenthemelonstrands,ifdesired.5. Addsalt,pepperandsesameoil(optional).Simmerforanother2-3mins.

6. Servewithbrownrice.

Spaghetti Squash (‘Shark’s Fin’ Melon) and Chicken Soup

Preparation Time: 25minsCooking Time: 60minsServes: 4

“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

This set of recipe cards is produced by the PAP Seniors Group (PAP.SG) Executive Committee

Chairperson: Mdm Halimah YacobProject 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:

Published by the People’s Action PartyBlock 57B New Upper Changi Road #01-1402 Singapore 463057Website: www.pap.org.sgFacebook: www.facebook.com/pap.sg

• 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