HPB Programme @ cairnhill cc on 23/09/06

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This is our instructor for this module - Ms June Tan

This module is about Prebiotics - they are food components (such as dietary fibre) that escape digestion and reach the colon (large intestine) where they promote the growth of the 'good' bacteria.

Examples of prebiotics are plant-based food such as fruit, vegetables, wholegrain product are good souces of dietary fibre and have prebiotic activity.

Introducing the usage of Ensure Life milk in module.

泰式焖鸡Thai Flavour Chicken Stew

西兰花鲍鱼浓汤Broccoli Soup with Limpets

蜜瓜奶饮CoolSure Smoothie

After attending this module, Ms Yvonne Ng is no longer with the HPB Program, currently the ambassadors in the team are: Margaret Teo, Julie Woo, Julie Tan, Loh Kwai Lin & Yow Mee Lan. We still a team of 2 groups in this HPB Program representing Cairnhill cc.

鲜冬辣椒三文鱼块Chili Salmon Steak with Fresh Mushroom & Snow Peas

鲜冬辣椒三文鱼块

材料:

6x185克辣椒三文鱼块(较健康选择标志)
150克鲜冬菇(切片)
300克甜豆(去根丝大火炒一下)
2粒大红椒(切丝)
1大匙蒜头(剁碎)
2大匙生抽(较健康选择标志)
2大匙橄榄油(较健康选择标志)

做法:

把锅烧热,加入橄榄油,放入蒜头拌炒至淡黄色,便加入生抽,立即加入,
鲜冬菇,甜豆与大红椒丝以大火爆炒约3分钟.
拌匀装盘即可,备用.

再把镬烧热,放入辣椒三文鱼块洒入黑胡椒粉,煎香约每面1分钟左右.
把以封煎三文鱼块放上以备之香菇,大红椒丝,炒甜豆盘上即可食用.

Chili Salmon Steak with Fresh Mushroom & Snow Peas

Ingredients:

6x185g Ayam salmon steak chili(HCS)
150g fresh mushrooms(remove stems & slice)
300g snow peas(trimmed,stir-fry awhile over strong heat)
2 red capsicum(shred)
1 Tbsp garlic (chopped)
2 Tbsp reduced salt soya sauce(HCS)
2 Tbsp olive oil(HCS)

Method:

1.Heat olive oil in a pan. Stir fry garlic till slightly
golden brown.Add in soya sauce,fresh mushroom,
snow peas & red capsicum & stir fry for another 3 mins.

2.Dish into serving plate. Set aside.

3.Heat up the non-stick pan & pan grill salmon steaks
Sprinkle black pepper on the steak,grill about 1 min on
each side. Serve on a bed of fried mushroom,
snow peas & red capsicum.

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金枪鱼松烧酱面Tuna Noodle with Teriyaki & Green

金枪鱼松烧酱面

材料:

4x185克水浸金枪鱼松(较健康选择标志)
10块快熟面饼
300克大洋葱(切圈)
2大匙橄榄油(较健康选择标志)
300克红萝卜(切丁)
300克西兰花(切丁)

酱汁料:

4大匙日式烧酱(较健康选择标志)
2大匙橄榄油(较健康选择标志)
1小匙麻油
½ 大匙蜜糖
1大匙酱青(较健康选择标志)
1大匙黑胡椒粉

装饰:

适量的芫茜叶

做法:

1. 把酱汁拌匀,待用.

2.把快熟面煮熟,加入酱汁拌匀,待用.

3.洋葱去衣,切圈.将西兰花与红萝卜,灼煮,待用.

4.把镬烧热,加入洋葱煎片刻,加油炒香至金黄,便加入西兰花与红萝卜
以大火炒热.

5.加入快熟面,金枪鱼松一同炒均匀.食时加入芫茜叶即成.


Tuna Noodle with Teriyaki & Green

Ingredients:

4x185g Ayam brand Tuna flake in water (HCS)
10 cakes of instant noodles (Koka Brand -Ezy cook)
300g Spanish Onion(cut ring)
2 Tbsp olive oil(HCS)
300g carrot(dice)
300g broccoli(parboil & dice)

Sauce:

4 Tbsp teriyaki sauce (Masterfood brand)
1 Tbsp light soya sauce(HCS)
2 Tbsp olive oil(HCS)
1 Tbsp honey
1 tsp sesame oil
1 Tbsp black pepper

Garnish:

some coriander leaves

Method:

1.Mix sauce ingredient together. Set aside.

2.Cook noodle according to instruction on the packet,
Drain & toss into sauce.Set aside.

3.Peel & slice onion.Blanch broccoli & carrot till soft.

4.Heat wok.Saute onion for about 1 min.,add in olive oil
Sauté onion till fragrant & slightly brown. Add carrot &
Broccoli & stir fry over high heat for 1 min.

5.Add in tossed noodle & tuna flakes, mix well.Stir fry
till hot. Garnish with chopped coriander leaves.

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雜菜金枪鱼沙律Veggie Tuna Delight

雜菜金枪鱼沙律

材料:

2罐x185克橄榄油浸金枪鱼松(较健康选择标志)
½ 粒生木瓜(去皮,去籽,刨丝)
2条青瓜(浸水10分钟后,去籽,刨丝)
8-10粒小蕃茄(切碎)
柠檬皮少许(切幼)

酱汁材料:

10只指天椒(切粒)
8粒小葱头(切碎)
4粒蒜头(剁碎)
2粒黄皮柠檬(去汁)
2大匙蜜糖(提味)
½ 茶匙盐

装饰:

½ 杯炒香的花生碎
适量的芫茜叶

做法:

把所有的材料除了金枪鱼松放入大豌里,把酱汁材料加入拌匀.再把金枪鱼松拌入.
最后加入芫茜与花生碎.

Veggie Tuna Delight

Ingredients:
2x185g Ayam brand tuna flakes in extra virgin olive oil(HCS)
½ unripe green papaya(shred)
2 cucumber(soaked in water for 10 mins,remove seeds,shred)
8-10 cherry tomatoes(chopped)
Some Yellow lemon skin-finely cut

Dressing:
10 chilly padi(chopped)
8-10 shallots(chop)
4 garlic(chop finely)
2 yellow lemon(squeeze juice)
2 Tbsp honey (to taste)
½ tsp salt

Garnish:
½ cup coarsely chopped roasted peanut
Some coriander leaves

Method:

Mix & toss all ingredients except tuna flakes well in a
big salad bowl. Add tuna flakes & toss lightly.

Lastly garnish with peanut & coriander leaves.


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Cairnhillcc Kitchen @ 2.00pm on 19/09/06

After our rehearsal, we discover there are so much things to learn from each other, we planned our time-table and distribution of duties to be done according.

Our Second time demo infront of about 30 members in Cairnhillcc kitchen, Ms Julie Woo is the instructress for the day with the assistance of Kwai Lin (salmon), Yvonne Ng (Veg Tuna), Julie Tan (Tuna Noodle) are much more better than the first demo.

We are grateful to Ms Theresa Tan, Jenny, Lydna, Joyce for helping us to make this demo a successful one.