Recipes for Good Health

It is a common misconception that healthier food is more expensive, less tasty and difficult to prepare. However, that is not true! 
Here, the NHGP dietetics team has put together some recipes you can try at home that are cheap, tasty and easy to prepare 

1. Char Kway Teow  

2. Nasi Biryani 

3. Chicken Curry 

4. Chicken Rendang 

5. Hokkien Prawn Mee 

6. Rojak 

1. Char Kway Teow    

 

HealthyEats CKT
 

Youtube URL: https://youtu.be/UV82njMepys 

Nutrients 

Amount per Serving 

Ingredients:  

  • 2 tbsp soybean oil 
  • 3 shallots, chopped 
  • 2 cloves garlic, chopped 
  • 200g grey prawns with shell & head removed  
  • 100g fishcake, sliced 
  • 250g choy sum 
  • 200g bean sprouts 
  • 200g wholegrain kway teow  
  • 150g wholegrain Hokkien noodles
  • 2 eggs, beaten 

Seasoning: 

  •  1 tbsp soy sauce 
  •  2 tbsp thick soy sauce 
  •  ½ tsp pepper 

 Cost: $9.40

 

 Energy (kCal)
 Carbohydrate (g)
 Protein (g)
 Total fat (g)
 Saturated fat (g)
 Cholesterol (mg)
 Dietary Fibre (g)
 Sodium (mg)
 

HealthyEats 

346
40.6
16
13.1
2.2
41
2.9
818

 

Normal 

744 
76
23 
38 
29 
234 
7 
1459  

 

Preparation Method: 

  1. Heat a pot or wok, add oil and cook the spice blend for 3 minutes until fragrant. 
  2. Add lemongrass, chicken breast and mix well with the spice blend. 
  3. Add the water, evaporated milk and simmer on low heat for 20 minutes or until the mixture is dry. 
  4. Toss in salt to taste, lime leaves, toasted shredded coconut and mix well. 
  5. Serve hot. 
 Portion: Serves 4 

 

2. Nasi Biryani 


 
HealthyEats NB
 

 Youtube URL:  https://youtu.be/9XkjwLfPb-E 

Nutrients 

Amount per Serving 

Ingredients:   

  • 1 cup (135g) white basmati rice 
  • 1 cup (135g) brown basmati rice 
  • 1 tbsp soft margarine 
  • 3 cloves garlic, smashed 
  • 40g shallots, sliced 
  • 20g ginger, smashed 
  • 3 cloves 
  • 3 cardamom 
  • 1 stick cinnamon 
  • 1 tsp cumin powder 
  • 250ml chicken stock 
  • 250ml water 
  • Pinch of salt 
  • 2 spigs coriander leaves, roughly chopped 
  • ½ cup (80g) raisins 

Cost: $7.40

 

 Energy (kCal)
 Carbohydrate (g)
 Protein (g)
 Total fat (g)
 Saturated fat (g)
 Cholesterol (mg)
 Dietary Fibre (g)
 Sodium (mg)
 

HealthyEats 

352
47.7
5.4
7.5
2.2
0
3.2
337

 

Normal 

646 
77
20 
32 
10
158
7 
1662 

 

Preparation Method: 

  1. Wash rice and drain, set aside in a rice cooker. 
  2. Heat a wok, add margarine. 
  3. Stir-fry  garlic, shallots, ginger, cloves, cardamom, cinnamon and cumin powder until fragrant. 
  4. Add spice mixture, water, chicken stock and salt to the rice. Mix well. 
  5. Turn on the rice cooker and cook until the rice is done. 
  6. Add coriander, raisins and mix well into the rice. 
  7. Serve hot with chicken curry and cucumber raita. 
 Portion: Serves 4 

 

3. Chicken Curry 

 Chicken Curry SS 

  Youtube URL: https://youtu.be/3Kevwkmt7JU 

Nutrients 

Amount per Serving 

Ingredients:  

Spice Blend:

  • 1 big onion, peeled and quartered 
  • 4 cloves garlic, peeled 
  • 4 slices ginger 
  • 1 red chili, seeds removed 
  • 1 red chili padi, seeds removed 

Blend all ingredients above in a blender until smooth. 

Curry: 

  • 2 tbsp oil 
  • 1 big onion, sliced 
  • 1 cinnamon stick 
  • Spice blend (see above) 
  • 1 stalk lemongrass, bruised 
  • 400g chicken part, skinless and fats removed 
  • 2 tbsp curry powder 
  • 250ml water 
  • A pinch of salt 
  • 100ml low-fat evaporated milk  

Cost: $9.80

 

 Energy (kCal)
 Carbohydrate (g)
 Protein (g)
 Total fat (g)
 Saturated fat (g)
 Cholesterol (mg)
 Dietary Fibre (g)
 Sodium (mg)
 

HealthyEats 

326
10.1
32.4
10.2
3.3
131
1.9
317

 

Normal 

744 
76
23 
38 
29 
234 
7 
459  

 

Preparation Method: 

  1. Heat a pot or wok, add oil and fry onion and cinnamon stick for 3 minutes or until fragrant. 
  2.  Add spice blend and lemongrass. Continue to dry until fragrant.  
  3.  Add chicken, curry powder, and mix well. 
  4.  Add the water, cover pot with lid and bring to boil. Simmer on medium heat for 10 minutes or until chicken is cooked. 
  5.  Toss in salt to taste. 
  6.  Lower heat and add evaporated milk, Stir and turn off heat. 
  7.  Serve hot. 
 Portion: Serves 4 



4. Chicken Rendang    

 

 Rendang SS
 

Youtube URL: https://youtu.be/Cxl1ivKjqhQ 

Nutrients 

Amount per Serving 

Spice blend: 

  • 2 shallots, peeled 
  • 2 big onions, peeled and quartered 
  • 4 cloves garlic, peeled 
  • 3 dried red chilies, boiled for 10 minutes 
  • 2 fresh red chilies, seeds removed 
  • 1 red chili padi, seeds removed 
  • 10g galangal, sliced 
  • 10g turmeric, sliced 
  • 10g ginger, peeled & sliced 
  • 1 stalk lemongrass, white part only, sliced 
  • 3 candlenuts 
  • 1-2 tbsp water 

 Blend all ingredients above in a blender until smooth.  

Rendang: 

  • 2 tbsp oil 
  • Spice blend (see above) 
  • 1 stalk lemongrass, bruised 
  • 400g chicken breast, chopped into chunks 
  • 25ml Water 
  • 100ml low-fat evaporated milk  
  • A pinch of salt 
  • 5 Kaffir lime leaves, crushed 
  • 20g toasted shredded coconut (kerisik) 

 Cost: $10.80

 

 Energy (kCal)
 Carbohydrate (g)
 Protein (g)
 Total fat (g)
 Saturated fat (g)
 Cholesterol (mg)
 Dietary Fibre (g)
 Sodium (mg)
 

HealthyEats 

247
10.3
18.6
14
4.1
39
3.3
261

 

Normal 

383 
20
22 
40 
17 
109 
4
418  

 

Preparation Method: 

  1. Heat a pot or wok, add oil and cook the spice blend for 3 minutes until fragrant. 
  2. Add lemongrass, chicken breast and mix well with the spice blend. 
  3. Add the water, evaporated milk and simmer on low heat for 20 minutes or until the mixture is dry. 
  4. Toss in salt to taste, lime leaves, toasted shredded coconut and mix well. 
  5. Serve hot. 

  Portion: Serves 4 



5. Hokkien Prawn Mee    

 

 Hokkien Mee SS
 

Youtube URL: https://youtu.be/Bc5smp5adYo    

Nutrients 

Amount per Serving 

Ingredients: 

 

  •  200g medium prawn, shell & head removed 
  •  50g fresh squid 
  •  100g lean pork 
  •  500ml chicken stock 
  •  1 tbsp oil 
  •  3 cloves garlic, minced 
  •  2 eggs, beaten 
  •  200g wholegrain Hokkien mee 
  •  150g wholegrain thick rice beehoon 
  •  200g bean sprouts 
  •  50g Chinese chives 
  •  Juice of 4 limes 

 

Seasoning: 

 

  •  ¼ tbsp fish sauce 
  •  ¼ tbsp sesame oil 
  •  ¼ tsp chicken powder 

 

 Cost: $11.20

 

 Energy (kCal)
 Carbohydrate (g)
 Protein (g)
 Total fat (g)
 Saturated fat (g)
 Cholesterol (mg)
 Dietary Fibre (g)
 Sodium (mg)
 

HealthyEats 

298
33.4
22.2
9.7
2.1
165
2.4
536

 

Normal 

617 
65
21
30
11.5
289
5
1433 

 

Method: 

 

  1. Boil prawns, squid, and pork in stock until cooked. 
  2. Cut cooked squid into ring, pork into strips. 
  3. Heat oil in a wok, stir-fry garlic until fragrant over medium heat. 
  4. Add beaten egg and stir-fry until cooked. Add in noodles and rice vermicelli. Stir-fry slightly. 
  5. Add stock. Cover with lid, bring to a boil and braise for 3 minutes on low heat. 
  6. Remove lid, add seasonings and mix evenly. 
  7. Add prawns, squid rings and pork strips. Cook until the gravy is almost dried up. 
  8. Add in Chinese chives and bean sprouts, stir-fry evenly. Turn off heat. 
  9. Serve hot. 

 

  Portion: Serves 4 


 


6. Rojak

 

 Rojak SS
 

Youtube URL: https://youtu.be/5DQalc2xfvI    

Nutrients 

Amount per Serving 

Ingredients: 

  • 60g pineapple, sliced
  • 40g guava, sliced
  • 40g green mango, sliced
  • 80g cucumber, sliced
  • 80g sambal rojak segera
  • 40ml hot water
  • 3 tsp tamarind paste
  • 1 tbsp brown or white sugar
  • 3 tbsp grated peanuts
  • 2 red chili padi, seeds removed and sliced
  • ¼ ginger flower, finely sliced

 Cost: $3.20

 

 Energy (kCal)
 Carbohydrate (g)
 Protein (g)
 Total fat (g)
 Saturated fat (g)
 Cholesterol (mg)
 Dietary Fibre (g)
 Sodium (mg)
 

HealthyEats 

140
19.2
3.6
5.8
0.2
0
4
163

 

Normal 

559
65
20
25
9.8
35
10
857 

 

Method:  

  1. Mix the tamarind and water together in a medium mixing bowl. Remove tamarind seeds. 
  2. Add in sambal rojak segera, sugar and half of the grated peanuts to thicken the sauce.  
  3. Mix well. 
  4. Add the cut fruits, cucumber, chilli and ginger flower to the paste and mix well. Set aside. 
  5. Transfer to a plate and top with the remaining grated peanuts before serving. 

Portion: Serves 4