Post by braided-rug on Apr 21, 2006 10:51:52 GMT 10
These recipes come from a hospital type site. The recipes are for gestational diabetes.
CHICKEN POT WITH GREENPEAS
(Serves 6)
Ingredients
1.2kg whole chicken, 1 can green peas or 150g frozen peas, 1 can mushroom (250g), 1 can of peeled tomato (250g), 1 large onion, 3 large gloves garlic chop finely, 1tsp fish sauce, 1 tbsp sugar, 1tsp salt, pepper, 2 spring onion, 4 sprigs coriander, 3 curry leaves, 2 tblsp of plain flour. Canola oil for frying.
Method
Skin and cut chicken into 4 pieces. Marinate in salt, pepper, garlic, and onion for ½hr. Fry chicken in hot oil until golden brown.
In a pan add 1 tbsp of oil with 1 clove-crushed garlic. Wait until it turns golden. Add tomato, sugar, salt. Simmer 5 minutes then turn off.
In a pot add chicken, curry leaves, 1 cup water and ½ cup of tomato sauce. Cover with lid and cook on medium heat until chicken is tender. Add peas, mushroom. Add the rest of the tomatoes.
Dissolve 2 tbsp flour with 2 tbsp water and add to pot to thicken the sauce. Finish with fish sauce.
Serve on oblong plate. Decorate with shredded spring onion, pepper and coriander.
Serve with bread roll or boiled rice.
Nutrition Analysis (per serve)
Energy 211 cal; Protein 31g; Carbohydrate 3g; Fat 6g; Fibre 4g; Calcium 37 mg; Iron 3 mg
GREEN VEGETABLE SOUP
(Serves 6)
Ingredients
100g minced pork or 150g fresh prawn, peeled and deveined, marinate in 1 tsp of salt and ½ tsp sugar and ½ tsp pepper, 1 litre of chicken stock, 1 bunch of Chinese bok choi, 1 tbsp of chicken powder, 1 onion cut into wedges. A slice of fresh ginger.
Method
In a hot pot add 1 tbsp of canola oil and one clove of crushed garlic. Fry 30 seconds then add mince. Stir until the meat is cooked. Add chicken stock, ginger, and onion, bring to the boil. Clean bok choi, cut into 5cm long pieces. Add to the soup with chicken powder, cook for 2 minutes and turn the heat off.
Serve in large bowl, sprinkle pepper on top. Serve with boiled rice.
Nutrition Analysis (per serve)
Energy 33.8 cal; Protein 5 g; Carbohydrate 3g; Fat 0.5g; Fibre 1g; Calcium 67 mg; Iron 1 mg
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DAY 2
GOURD (BAU) SOUP WITH PRAWNS
(Serves 6)
Ingredients
200g fresh prawns,1 medium size (500g) gourd cut into finger size pieces, ½ clove of garlic, 1 small onion, chopped finely, ½ tbsp fish sauce, 1 tbsp sugar, 1 tbsp chicken stock powder (Knorr), 1 tsp salt, ½ bunch coriander and spring onion chopped.
Method
Add garlic and onion to pot with 1 tbsp canola oil. Stir for 1 minute. Add gourd into pot stir for another minute. Then add water enough to cover gourd. Bring to boil until gourd becomes transparent. Season the soup with sugar, fish sauce, chicken stock and salt. Serve in a small bowl; decorate with coriander and spring onion.
Nutrition Analysis (per serve)
Energy 53 cal; Protein 8g; Carbohydrate 4g; Fat 0.5g; Fibre 1g; Calcium 50 mg; Iron 0.6 mg
BEEF STIR FRY WITH CAULIFLOWER
(Serves 6)
Ingredients
½ kg beef, sliced thinly
Canola oil, 1 clove of garlic, 1 small onion, chopped
½ kg cauliflower cut in flowerets
1 tbsp oyster sauce, 1 tbsp sugar,1 tbsp fish sauce
Method
Marinate beef and oyster sauce for 10 minutes
Spray oil in heated wok, add garlic and onion and heat through. Add cauliflower and fry until half cooked. Take them all out of the wok.
Stir fry beef in heat until half cooked. Add sugar, fish sauce and salt to beef, then add cauliflower. Stir for 1 minute. Serve with boiled rice.
Nutrition Analysis (per serve)
Energy 139.5 cal; Protein 20g; Carbohydrate 5g; Fat 13g; Fibre 2g; Calcium 21 mg; Iron 2.4 mg
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DAY 3
FRIED BEEF WITH RICE VERMICELLI
(Serves 6)
Ingredients
3 tbsp canola oil
½ kg beef topside, slice thinly
1 pack dried vermicelli, ½ bunch spring onion, chopped, ½ bunch coriander, chopped, 20g roasted peanuts, chopped mint and lettuce, bean sprouts
Method
Marinate beef with: (prior to cooking)
1 tbsp sesame seeds, ½ cup lemon grass and chilli, chopped finely, 1 large onion cut in wedge, 1 tbsp of oyster sauce, 1 tbsp fish sauce, 1 tbsp brown sugar, 1 tsp salt, ½ tbsp chopped garlic.
Boil vermicelli in 4 litres of water until vermicelli soft. Heat oil, add 1 tbsp chopped garlic, spring onion and coriander. Once heated through, put aside. Add 2 tbsp canola oil (or olive oil) to hot wok. Then add beef; stir quickly until cooked through.
Mix fish sauce: chopped garlic, 1 tbsp sugar, 2 tbsp water, 1 tbsp fish sauce. Place vermicelli, chopped mint and lettuce into a bowl. Add cooked beef on top, sprinkle coriander. Top with peanuts and fish sauce.
Nutrition Analysis (per serve)
Energy 285.4 cal; Protein 18.9g; Carbohydrate 43.3g; Fat 12g ; Fibre 0.3g; Calcium 20 mg; Iron 3mg
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DAY 4
CHICKEN LEMONGRASS
(Serves 6)
Ingredients
700g of lean chicken breast
1 clove garlic, 1 small onion, 1 chilli chopped
2 stalks of lemon grass finely chopped
5 tbsp fish sauce, 1 tsp salt, 2 tbsp sugar, canola oil
Method
Spray wok lightly with canola oil. Add garlic, onion and chilli and stir fry through. Add chicken and cook until lightly brown. Mix fish sauce, salt and sugar and add to chicken. Stir fry until lightly cooked. Serve with rice.
Nutrition Analysis (per serve)
Energy 158.3 cal; Protein 27g; Carbohydrate 6g; Fat 3.5g; Fibre 0.0g; Calcium 11 mg; Iron 1mg
GREEN BEANS AND PORK MINCED STIR FRY
(Serves 6)
Ingredients
½ kg green bean, 200g minced pork,1 tbsp fish sauce, 1 tbsp oyster sauce, 1 tbsp sugar, 2 spring onions, 1 clove garlic, ½ tsp white pepper,1 tbsp canola oil
Method
Clean and string beans.
Heat wok, add oil and chopped onion and garlic, fry ½ minute, and add minced meat. Stir fry until the meat is golden. Add beans, cover for 3 minutes then add fish sauce, oyster sauce, sugar. Mix well. Turn off heat.
Serve in oblong plate and garnish with coriander and pepper on top.
Nutrition Analysis (per serve)
Energy 69.7 cal; Protein 7.7g; Carbohydrate 2.7g; Fat 3.0g; Fibre 0.2g; Calcium 6.5 mg; Iron 0.4mg
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DAY 5
TOFU SOUP
(Serves 6)
Ingredients
100g lean minced pork, 10g dried prawn
canola oil, garlic
500g fresh tofu (one pack), 4 small tomatoes chopped, 2 chicken stock cubes, 1 litre water.
Method
Heat wok to high.
Add 1 tbsp of canola oil and 1 clove of garlic, add meat and prawns cook until meat is brown. Add water in saucepan, bring to boil, add fresh tofu (cut into 4 cubes).
Add tomato, chicken stock cubes, bring to boil again. Sprinkle spring onion and coriander on top.
Nutrition Analysis (per serve)
Energy 82.3 cal; Protein 10g; Carbohydrate 3g; Fat 8g; Fibre 1g; Calcium 33 mg; Iron 9 mg
BEEF STIR FRY COMBINATION
(Serves 6)
Ingredients
½ kg lean beef, 1 kg of green beans (or snake beans), 3 tomatoes, 2 small capsicums, 2 carrots, canola oil, 2 onions, 2 cloves garlic, chopped; ½ tsp pepper, 2 tsp sugar, 2 tsp salt.
Method
Heat wok to high and add oil, garlic and onion.
Cook until onion is clear. Add lean beef and stir until brown. Add capsicum, carrots (cut in bite size pieces), green beans and cook for 3 minutes.
Add salt and sugar. Serve with boiled rice.
Nutrition Analysis (per serve)
Energy 166.9 cal; Protein 22g; Carbohydrate 10g; Fat 14g; Fibre 7g; Calcium 78 mg; Iron 4 mg
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DAY 6
CHICKEN CURRY (serves 6)
Ingredients
1 kg chicken drumsticks (skinless), 1 big egg-plant, 200g snake beans, 2 medium carrots, 1 big onion, 3 cloves garlic, 2 tbsp red curry past, 1 stalk lemongrass cut 4cm length and crushed, 4 kaffir leaves (similar to lemon leaves), 2 cups full cream milk, 2 tbsp fish sauce, 2 tbsp brown sugar
Method
Cut chicken in big pieces.
Cut egg-plant in big chunks, snake beans cut in 3cm length. Cut carrot 1 cm thick.
Heat pot with oil, garlic, onion until light brown, adds curry paste.
Add 3 tbsp water. Simmer for 2 minutes then add chicken.
Cook chicken for 10 minutes, add water, kaffir leaves, lemongrass.
Cover with lid and cook up for another 15 minutes on medium heat.
Add milk and other ingredients.
Cook for another 10 minutes.
Serve with boiled rice or bread roll.
Nutrition Analysis (per serve) Energy 272.6 cal; Protein 31g; Carbohydrate 13g; Fat 11g; Fibre 3g; Calcium 144 mg; Iron 2 mg
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DAY 7
PORK CHOP RAGOUT
(serves 6)
Ingredients
1kg pork chops, cut into 6, 3 large potatoes peeled and cut in 3cm pieces, 2 carrots peeled and cut in 3cm pieces, 3 tbsp tomato paste, 2 onions cut in wedges, 2 curry leaves, 1tbsp salt, 1 tbsp fish sauce, 1 tbsp sugar, ½ tsp pepper, chopped garlic, 1 tbsp plain flour
Method
Fry pork in 1tbsp hot oil and chopped garlic until golden.
Season with salt then add tomato paste, potatoes, carrot and curry leave.
Simmer for 10 minutes, then clear the middle of the pot, pour the flour in and leave it to cook until colour changed.
Add just enough boiling water to cover the meat. Cook on low heat until meat is tender, and sauce becomes medium thick; mix the rest of ingredients.
Season to taste.
Serve with boiled rice or bread roll.
Nutrition Analysis (per serve)
Energy 82.3 cal; Protein 10g; Carbohydrate 3g; Fat 8g; Fibre 1g; Calcium33 mg; Iron 9 mg
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DAY 8
SOUR PRAWN SOUP
(Serves 6)
Ingredients
½ kg large prawn, deveined, 3 large firm tomatoes, 200g bean sprouts, 100g celery, 200g okra or 'bac ha' (from Vietnamese grocery shop), 1 pack of tamarind powder, fresh chilli (optional), 2 full tbsp sugar, 1 tsp salt, 2 tbsp fish sauce, 1 ½ litre water, Thai basil and ngo gai (from Vietnamese shop).
Method
Cut celery, bac - ha, okra in medium size pieces.
Cut tomato in 6 pieces each. In a pot of water add salt, tamarind, chill, sugar.
Bring to the boil then add prawn and other ingredients, except basil and ngo gai. Bring to boil again for another 5 minutes. Turn off heat.
Serve in bowl with chopped basil and ngo gai on top.
Nutrition Analysis (per serve)
Energy 120.7 cal; Protein 19.9g; Carbohydrate 8.7g; Fat 0.7g; Fibre 2.6g; Calcium 148.4 mg; Iron 1.5 mg
FRIED FISH IN MIXED FISH SAUCE
(Serves 6)
Ingredients
6 large yellow tail fish (medium size), 1 tbsp salt, ½ tbsp sugar, ½ tsp cracked pepper, oil for frying Fish sauce: 4 tbsp warm water, 1tbsp sugar, 2 tbsp fish sauce, 1 tbsp of lime juice, chilli and garlic chopped finely. Mix well.
Method
Clean fish, pat dry, mix salt, sugar and pepper and marinate fish for at least ½ hr. Heat non-stick pan, add oil and fry fish on medium heat until golden brown. Turn heat off. Serve fish in an oblong plate with lettuce.
Nutrition Analysis (per serve)
Energy 143.3 cal; Protein 29.7g; Carbohydrate 1.25g; Fat 11.05g; Fibre 0g; Calcium 55.5 mg; Iron 0.3 mg
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DAY 9
STEAMED EGG WITH MUSHROOM
(Serves 6)
Ingredients
6 medium eggs, 200g straw mushroom, 2 spring onion, ½ tsp pepper, 1 tsp salt, 2 tsp oil, 1 tbsp fish sauce, 5 tbsp water.
Method
Cut mushroom in half, fry with oil, onion. Season to taste. In a large bowl, whisk eggs then add mushroom and all ingredients, mix well. Steam about 15 minutes. Serve with rice and side salad.
Nutrition Analysis (per serve)
Energy 88.3 cal; Protein 7.7g; Carbohydrate 0.8g; Fat 6.8g; Fibre 0.8g; Calcium 30.1 mg; Iron 1.1 mg
BROCCOLI STIR FRY WITH LARGE PRAWNS
(Serves 6)
Ingredients
1 kg large prawns peeled and deveined, wash in salt water and dried, ½ kg broccoli cleaned and cut in flowerets 2 cm ginger peeled and cut finely, 1 large onion cut in wedges, 5 tbsp water + 1 tbsp corn four + 1 tsp salt + 2 tbsp light soy sauce + 1 tbsp sugar + ½ tsp pepper
Method
Heat non-stick wok with 1 tbsp oil, add ginger and onion, stir for 1 minute then add prawn and broccoli, mix and cover for 5 to 7 minutes.
Add the mixture of corn flour cook until flour become clear (add more water if it's too thick).
Turn off the heat.
Serve on a nice plate; garnish with coriander and crushed pepper.
Nutrition Analysis (per serve)
Energy 1147 cal; Protein 30.9g; Carbohydrate 4.8g; Fat 1.3g ; Fibre 3.8g; Calcium 240.4 mg; Iron 2.2 mg
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DAY 10
STEAMED FISH IN SALTED BEAN SAUCE
(Serves 6)
Ingredients
1 kg fresh fish (mud fish, silver perch, cod)
1 large onion, finely chopped, 100g bean sauce, 2cm ginger cut fine, 1 stalk Chinese celery cut into 4cm length, 1 small pack clear vermicelli, 5 black fungus soaked in warm water, 2 small tomatoes, Coriander, pepper, sugar, 1 tbsp canola oil 1tbsp light soy sauce + 1 tbsp sugar + ½ tsp pepper.
Method
Clean fish and rub with ½ tsp salt.
Fry fish in a non-stick wok until golden. In a deep plate, lay fish, cover with chopped onion, bean sauce, vermicelli, ginger, celery, black fungus, and tomatoes cut in bite size.
Pour the soy sauce mixture on top. You can add a few chilli slices (optional).
Steam 15 to 20 minutes depending on the fish size. Turn off heat and add more pepper and coriander on top. Serve with fried rice or boiled rice.
Nutrition Analysis (per serve)
Energy 252.9 cal; Protein 37.4g; Carbohydrate 63.8g; Fat 3.7g; Fibre 1.2g; Calcium 83.3 mg; Iron 1.3 mg
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DAY 11 (Choose one of these 2)
CARAMELLIZED PORK SPARE RIB
(Serves 6)
Ingredients
½ kg pork spare rib, 1 tsp salt, 2 tbsp fish sauce, 1 ½ tbsp brown sugar, 1 onion, garlic, pepper, 1 tbsp extra sugar for caramelising
Method
Onion and garlic chopped finely.
Clean spare ribs and cut in bite size pieces.
Heat the wok, add 1 tbsp of oil, then add sugar; stir until it changes to dark brown, add pork and stir for 3 minutes, add salt.
Cook on high heat to seal the meat quickly to retain its juices; add brown sugar, stir, and keep adding onion, garlic and fish sauce.
Continue to cook, when the meat is well cooked and golden brown with just a little bit of juice, turn the heat off. Arrange on plate with pepper and coriander on top.
Served with boiled rice and side salad.
Nutrition Analysis (per serve)
Energy 265.8 cal; Protein 14.5g; Carbohydrate 6.47g; Fat 19.67g; Fibre 0.00g; Calcium 28.41 mg; Iron 0.87 mg
SWEET AND SOUR PORK SPARE RIB
(Serves 6)
Ingredients
½ kg pork spare rib, 1 tbsp fish sauce, ½ tsp pepper, 50g onion, 2 cloves garlic, 100g flour
Sauce: 3 medium gherkins, 1 large onion, 1 tbsp light soy sauce, 50g sugar, pinch of salt, 2 tbsp vinegar mixed with 5 tbsp water, 2cm ginger and 3 tbsp corn flour
Method
Clean pork and chop into 3cm pieces, marinate with finely chopped onion and garlic, fish sauce and pepper for 1 hr.
Heat the pot with 1 tbsp of canola oil and fry for 5 minutes.
Cover with water, put lid on and cook until the meat become tender and all of the water reduced.
Add water to flour and mix into a thick paste. Dip the rib into the paste and deep fry until golden brown.
Sweet and sour sauce: Slice gherkin, chop ginger finely, cut onion into 2cm pieces. In a small pot add vinegar, water, salt, soy sauce, sugar, corn-flour, then heat through to make a quite thick sauce; then add gherkin, ginger, and onion.
Season to taste.
On the oblong plate with a few lettuces leaves, arrange the ribs and pour sauce on top.
Decorate with shredded spring onion or coriander.
Nutrition Analysis (per serve)
Energy 362.23 cal; Protein 17.2g; Carbohydrate 25.6g; Fat 20.1g; Fibre 2.3g; Calcium 46.9 mg; Iron 1.5 mg
GOI NGO SEN (Lotus salad)
(Serves 6)
Ingredients
300 gr pickled lotus (from Vietnamese grocery)
½ kg large green prawn, cooked, peeled, deveined and sliced length way. 200g lean pork, cook and sliced thinly. ½ big celery and 2 carrots, mint, 50g roasted peanut, coarsely chopped, 2 tbsp fish sauce. Juice of 2 limes (or lemon or 2 tbsp vinegar), 1 tbsp sugar, chopped garlic and chilli.
Method
Thinly slice ½ big celery and 2 carrots, sprinkle with salt; for ½ hr then squeeze dry.
Mix all ingredients together except peanut.
Serve on plate and top with peanut and rice crackers.
Nutrition Analysis (per serve)
Energy 171.04 cal; Protein 28.2g; Carbohydrate 12.4g; Fat 5.0g; Fibre 4.6g; Calcium 159 mg; Iron 1.8 mg
From: www.mhcs.health.nsw.gov.au/health-public-affairs/mhcs/publications/6715.html
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Acknowledgement
We would like to take this opportunity to thank the following people who helped us to conduct this program: Jose Cabello, Susannah Burrell, Shirley Chan for providing talks and analyzing the recipes, Diabetic Clinic for permission to use the kitchen, Prairiewood Community Health Centre for room facility, Nguyet Cao for taking part in the survey. Last but not least, Women's Health Promotion Seeding Grants 2001 for providing finance.
Without their support this project would not be made possible.
Anh Tran, Multicultural Health Worker/ Vietnamese
Mai Duong, EOLO, Fairfield Hospital
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CHICKEN POT WITH GREENPEAS
(Serves 6)
Ingredients
1.2kg whole chicken, 1 can green peas or 150g frozen peas, 1 can mushroom (250g), 1 can of peeled tomato (250g), 1 large onion, 3 large gloves garlic chop finely, 1tsp fish sauce, 1 tbsp sugar, 1tsp salt, pepper, 2 spring onion, 4 sprigs coriander, 3 curry leaves, 2 tblsp of plain flour. Canola oil for frying.
Method
Skin and cut chicken into 4 pieces. Marinate in salt, pepper, garlic, and onion for ½hr. Fry chicken in hot oil until golden brown.
In a pan add 1 tbsp of oil with 1 clove-crushed garlic. Wait until it turns golden. Add tomato, sugar, salt. Simmer 5 minutes then turn off.
In a pot add chicken, curry leaves, 1 cup water and ½ cup of tomato sauce. Cover with lid and cook on medium heat until chicken is tender. Add peas, mushroom. Add the rest of the tomatoes.
Dissolve 2 tbsp flour with 2 tbsp water and add to pot to thicken the sauce. Finish with fish sauce.
Serve on oblong plate. Decorate with shredded spring onion, pepper and coriander.
Serve with bread roll or boiled rice.
Nutrition Analysis (per serve)
Energy 211 cal; Protein 31g; Carbohydrate 3g; Fat 6g; Fibre 4g; Calcium 37 mg; Iron 3 mg
GREEN VEGETABLE SOUP
(Serves 6)
Ingredients
100g minced pork or 150g fresh prawn, peeled and deveined, marinate in 1 tsp of salt and ½ tsp sugar and ½ tsp pepper, 1 litre of chicken stock, 1 bunch of Chinese bok choi, 1 tbsp of chicken powder, 1 onion cut into wedges. A slice of fresh ginger.
Method
In a hot pot add 1 tbsp of canola oil and one clove of crushed garlic. Fry 30 seconds then add mince. Stir until the meat is cooked. Add chicken stock, ginger, and onion, bring to the boil. Clean bok choi, cut into 5cm long pieces. Add to the soup with chicken powder, cook for 2 minutes and turn the heat off.
Serve in large bowl, sprinkle pepper on top. Serve with boiled rice.
Nutrition Analysis (per serve)
Energy 33.8 cal; Protein 5 g; Carbohydrate 3g; Fat 0.5g; Fibre 1g; Calcium 67 mg; Iron 1 mg
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DAY 2
GOURD (BAU) SOUP WITH PRAWNS
(Serves 6)
Ingredients
200g fresh prawns,1 medium size (500g) gourd cut into finger size pieces, ½ clove of garlic, 1 small onion, chopped finely, ½ tbsp fish sauce, 1 tbsp sugar, 1 tbsp chicken stock powder (Knorr), 1 tsp salt, ½ bunch coriander and spring onion chopped.
Method
Add garlic and onion to pot with 1 tbsp canola oil. Stir for 1 minute. Add gourd into pot stir for another minute. Then add water enough to cover gourd. Bring to boil until gourd becomes transparent. Season the soup with sugar, fish sauce, chicken stock and salt. Serve in a small bowl; decorate with coriander and spring onion.
Nutrition Analysis (per serve)
Energy 53 cal; Protein 8g; Carbohydrate 4g; Fat 0.5g; Fibre 1g; Calcium 50 mg; Iron 0.6 mg
BEEF STIR FRY WITH CAULIFLOWER
(Serves 6)
Ingredients
½ kg beef, sliced thinly
Canola oil, 1 clove of garlic, 1 small onion, chopped
½ kg cauliflower cut in flowerets
1 tbsp oyster sauce, 1 tbsp sugar,1 tbsp fish sauce
Method
Marinate beef and oyster sauce for 10 minutes
Spray oil in heated wok, add garlic and onion and heat through. Add cauliflower and fry until half cooked. Take them all out of the wok.
Stir fry beef in heat until half cooked. Add sugar, fish sauce and salt to beef, then add cauliflower. Stir for 1 minute. Serve with boiled rice.
Nutrition Analysis (per serve)
Energy 139.5 cal; Protein 20g; Carbohydrate 5g; Fat 13g; Fibre 2g; Calcium 21 mg; Iron 2.4 mg
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DAY 3
FRIED BEEF WITH RICE VERMICELLI
(Serves 6)
Ingredients
3 tbsp canola oil
½ kg beef topside, slice thinly
1 pack dried vermicelli, ½ bunch spring onion, chopped, ½ bunch coriander, chopped, 20g roasted peanuts, chopped mint and lettuce, bean sprouts
Method
Marinate beef with: (prior to cooking)
1 tbsp sesame seeds, ½ cup lemon grass and chilli, chopped finely, 1 large onion cut in wedge, 1 tbsp of oyster sauce, 1 tbsp fish sauce, 1 tbsp brown sugar, 1 tsp salt, ½ tbsp chopped garlic.
Boil vermicelli in 4 litres of water until vermicelli soft. Heat oil, add 1 tbsp chopped garlic, spring onion and coriander. Once heated through, put aside. Add 2 tbsp canola oil (or olive oil) to hot wok. Then add beef; stir quickly until cooked through.
Mix fish sauce: chopped garlic, 1 tbsp sugar, 2 tbsp water, 1 tbsp fish sauce. Place vermicelli, chopped mint and lettuce into a bowl. Add cooked beef on top, sprinkle coriander. Top with peanuts and fish sauce.
Nutrition Analysis (per serve)
Energy 285.4 cal; Protein 18.9g; Carbohydrate 43.3g; Fat 12g ; Fibre 0.3g; Calcium 20 mg; Iron 3mg
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DAY 4
CHICKEN LEMONGRASS
(Serves 6)
Ingredients
700g of lean chicken breast
1 clove garlic, 1 small onion, 1 chilli chopped
2 stalks of lemon grass finely chopped
5 tbsp fish sauce, 1 tsp salt, 2 tbsp sugar, canola oil
Method
Spray wok lightly with canola oil. Add garlic, onion and chilli and stir fry through. Add chicken and cook until lightly brown. Mix fish sauce, salt and sugar and add to chicken. Stir fry until lightly cooked. Serve with rice.
Nutrition Analysis (per serve)
Energy 158.3 cal; Protein 27g; Carbohydrate 6g; Fat 3.5g; Fibre 0.0g; Calcium 11 mg; Iron 1mg
GREEN BEANS AND PORK MINCED STIR FRY
(Serves 6)
Ingredients
½ kg green bean, 200g minced pork,1 tbsp fish sauce, 1 tbsp oyster sauce, 1 tbsp sugar, 2 spring onions, 1 clove garlic, ½ tsp white pepper,1 tbsp canola oil
Method
Clean and string beans.
Heat wok, add oil and chopped onion and garlic, fry ½ minute, and add minced meat. Stir fry until the meat is golden. Add beans, cover for 3 minutes then add fish sauce, oyster sauce, sugar. Mix well. Turn off heat.
Serve in oblong plate and garnish with coriander and pepper on top.
Nutrition Analysis (per serve)
Energy 69.7 cal; Protein 7.7g; Carbohydrate 2.7g; Fat 3.0g; Fibre 0.2g; Calcium 6.5 mg; Iron 0.4mg
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DAY 5
TOFU SOUP
(Serves 6)
Ingredients
100g lean minced pork, 10g dried prawn
canola oil, garlic
500g fresh tofu (one pack), 4 small tomatoes chopped, 2 chicken stock cubes, 1 litre water.
Method
Heat wok to high.
Add 1 tbsp of canola oil and 1 clove of garlic, add meat and prawns cook until meat is brown. Add water in saucepan, bring to boil, add fresh tofu (cut into 4 cubes).
Add tomato, chicken stock cubes, bring to boil again. Sprinkle spring onion and coriander on top.
Nutrition Analysis (per serve)
Energy 82.3 cal; Protein 10g; Carbohydrate 3g; Fat 8g; Fibre 1g; Calcium 33 mg; Iron 9 mg
BEEF STIR FRY COMBINATION
(Serves 6)
Ingredients
½ kg lean beef, 1 kg of green beans (or snake beans), 3 tomatoes, 2 small capsicums, 2 carrots, canola oil, 2 onions, 2 cloves garlic, chopped; ½ tsp pepper, 2 tsp sugar, 2 tsp salt.
Method
Heat wok to high and add oil, garlic and onion.
Cook until onion is clear. Add lean beef and stir until brown. Add capsicum, carrots (cut in bite size pieces), green beans and cook for 3 minutes.
Add salt and sugar. Serve with boiled rice.
Nutrition Analysis (per serve)
Energy 166.9 cal; Protein 22g; Carbohydrate 10g; Fat 14g; Fibre 7g; Calcium 78 mg; Iron 4 mg
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DAY 6
CHICKEN CURRY (serves 6)
Ingredients
1 kg chicken drumsticks (skinless), 1 big egg-plant, 200g snake beans, 2 medium carrots, 1 big onion, 3 cloves garlic, 2 tbsp red curry past, 1 stalk lemongrass cut 4cm length and crushed, 4 kaffir leaves (similar to lemon leaves), 2 cups full cream milk, 2 tbsp fish sauce, 2 tbsp brown sugar
Method
Cut chicken in big pieces.
Cut egg-plant in big chunks, snake beans cut in 3cm length. Cut carrot 1 cm thick.
Heat pot with oil, garlic, onion until light brown, adds curry paste.
Add 3 tbsp water. Simmer for 2 minutes then add chicken.
Cook chicken for 10 minutes, add water, kaffir leaves, lemongrass.
Cover with lid and cook up for another 15 minutes on medium heat.
Add milk and other ingredients.
Cook for another 10 minutes.
Serve with boiled rice or bread roll.
Nutrition Analysis (per serve) Energy 272.6 cal; Protein 31g; Carbohydrate 13g; Fat 11g; Fibre 3g; Calcium 144 mg; Iron 2 mg
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DAY 7
PORK CHOP RAGOUT
(serves 6)
Ingredients
1kg pork chops, cut into 6, 3 large potatoes peeled and cut in 3cm pieces, 2 carrots peeled and cut in 3cm pieces, 3 tbsp tomato paste, 2 onions cut in wedges, 2 curry leaves, 1tbsp salt, 1 tbsp fish sauce, 1 tbsp sugar, ½ tsp pepper, chopped garlic, 1 tbsp plain flour
Method
Fry pork in 1tbsp hot oil and chopped garlic until golden.
Season with salt then add tomato paste, potatoes, carrot and curry leave.
Simmer for 10 minutes, then clear the middle of the pot, pour the flour in and leave it to cook until colour changed.
Add just enough boiling water to cover the meat. Cook on low heat until meat is tender, and sauce becomes medium thick; mix the rest of ingredients.
Season to taste.
Serve with boiled rice or bread roll.
Nutrition Analysis (per serve)
Energy 82.3 cal; Protein 10g; Carbohydrate 3g; Fat 8g; Fibre 1g; Calcium33 mg; Iron 9 mg
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DAY 8
SOUR PRAWN SOUP
(Serves 6)
Ingredients
½ kg large prawn, deveined, 3 large firm tomatoes, 200g bean sprouts, 100g celery, 200g okra or 'bac ha' (from Vietnamese grocery shop), 1 pack of tamarind powder, fresh chilli (optional), 2 full tbsp sugar, 1 tsp salt, 2 tbsp fish sauce, 1 ½ litre water, Thai basil and ngo gai (from Vietnamese shop).
Method
Cut celery, bac - ha, okra in medium size pieces.
Cut tomato in 6 pieces each. In a pot of water add salt, tamarind, chill, sugar.
Bring to the boil then add prawn and other ingredients, except basil and ngo gai. Bring to boil again for another 5 minutes. Turn off heat.
Serve in bowl with chopped basil and ngo gai on top.
Nutrition Analysis (per serve)
Energy 120.7 cal; Protein 19.9g; Carbohydrate 8.7g; Fat 0.7g; Fibre 2.6g; Calcium 148.4 mg; Iron 1.5 mg
FRIED FISH IN MIXED FISH SAUCE
(Serves 6)
Ingredients
6 large yellow tail fish (medium size), 1 tbsp salt, ½ tbsp sugar, ½ tsp cracked pepper, oil for frying Fish sauce: 4 tbsp warm water, 1tbsp sugar, 2 tbsp fish sauce, 1 tbsp of lime juice, chilli and garlic chopped finely. Mix well.
Method
Clean fish, pat dry, mix salt, sugar and pepper and marinate fish for at least ½ hr. Heat non-stick pan, add oil and fry fish on medium heat until golden brown. Turn heat off. Serve fish in an oblong plate with lettuce.
Nutrition Analysis (per serve)
Energy 143.3 cal; Protein 29.7g; Carbohydrate 1.25g; Fat 11.05g; Fibre 0g; Calcium 55.5 mg; Iron 0.3 mg
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DAY 9
STEAMED EGG WITH MUSHROOM
(Serves 6)
Ingredients
6 medium eggs, 200g straw mushroom, 2 spring onion, ½ tsp pepper, 1 tsp salt, 2 tsp oil, 1 tbsp fish sauce, 5 tbsp water.
Method
Cut mushroom in half, fry with oil, onion. Season to taste. In a large bowl, whisk eggs then add mushroom and all ingredients, mix well. Steam about 15 minutes. Serve with rice and side salad.
Nutrition Analysis (per serve)
Energy 88.3 cal; Protein 7.7g; Carbohydrate 0.8g; Fat 6.8g; Fibre 0.8g; Calcium 30.1 mg; Iron 1.1 mg
BROCCOLI STIR FRY WITH LARGE PRAWNS
(Serves 6)
Ingredients
1 kg large prawns peeled and deveined, wash in salt water and dried, ½ kg broccoli cleaned and cut in flowerets 2 cm ginger peeled and cut finely, 1 large onion cut in wedges, 5 tbsp water + 1 tbsp corn four + 1 tsp salt + 2 tbsp light soy sauce + 1 tbsp sugar + ½ tsp pepper
Method
Heat non-stick wok with 1 tbsp oil, add ginger and onion, stir for 1 minute then add prawn and broccoli, mix and cover for 5 to 7 minutes.
Add the mixture of corn flour cook until flour become clear (add more water if it's too thick).
Turn off the heat.
Serve on a nice plate; garnish with coriander and crushed pepper.
Nutrition Analysis (per serve)
Energy 1147 cal; Protein 30.9g; Carbohydrate 4.8g; Fat 1.3g ; Fibre 3.8g; Calcium 240.4 mg; Iron 2.2 mg
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DAY 10
STEAMED FISH IN SALTED BEAN SAUCE
(Serves 6)
Ingredients
1 kg fresh fish (mud fish, silver perch, cod)
1 large onion, finely chopped, 100g bean sauce, 2cm ginger cut fine, 1 stalk Chinese celery cut into 4cm length, 1 small pack clear vermicelli, 5 black fungus soaked in warm water, 2 small tomatoes, Coriander, pepper, sugar, 1 tbsp canola oil 1tbsp light soy sauce + 1 tbsp sugar + ½ tsp pepper.
Method
Clean fish and rub with ½ tsp salt.
Fry fish in a non-stick wok until golden. In a deep plate, lay fish, cover with chopped onion, bean sauce, vermicelli, ginger, celery, black fungus, and tomatoes cut in bite size.
Pour the soy sauce mixture on top. You can add a few chilli slices (optional).
Steam 15 to 20 minutes depending on the fish size. Turn off heat and add more pepper and coriander on top. Serve with fried rice or boiled rice.
Nutrition Analysis (per serve)
Energy 252.9 cal; Protein 37.4g; Carbohydrate 63.8g; Fat 3.7g; Fibre 1.2g; Calcium 83.3 mg; Iron 1.3 mg
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DAY 11 (Choose one of these 2)
CARAMELLIZED PORK SPARE RIB
(Serves 6)
Ingredients
½ kg pork spare rib, 1 tsp salt, 2 tbsp fish sauce, 1 ½ tbsp brown sugar, 1 onion, garlic, pepper, 1 tbsp extra sugar for caramelising
Method
Onion and garlic chopped finely.
Clean spare ribs and cut in bite size pieces.
Heat the wok, add 1 tbsp of oil, then add sugar; stir until it changes to dark brown, add pork and stir for 3 minutes, add salt.
Cook on high heat to seal the meat quickly to retain its juices; add brown sugar, stir, and keep adding onion, garlic and fish sauce.
Continue to cook, when the meat is well cooked and golden brown with just a little bit of juice, turn the heat off. Arrange on plate with pepper and coriander on top.
Served with boiled rice and side salad.
Nutrition Analysis (per serve)
Energy 265.8 cal; Protein 14.5g; Carbohydrate 6.47g; Fat 19.67g; Fibre 0.00g; Calcium 28.41 mg; Iron 0.87 mg
SWEET AND SOUR PORK SPARE RIB
(Serves 6)
Ingredients
½ kg pork spare rib, 1 tbsp fish sauce, ½ tsp pepper, 50g onion, 2 cloves garlic, 100g flour
Sauce: 3 medium gherkins, 1 large onion, 1 tbsp light soy sauce, 50g sugar, pinch of salt, 2 tbsp vinegar mixed with 5 tbsp water, 2cm ginger and 3 tbsp corn flour
Method
Clean pork and chop into 3cm pieces, marinate with finely chopped onion and garlic, fish sauce and pepper for 1 hr.
Heat the pot with 1 tbsp of canola oil and fry for 5 minutes.
Cover with water, put lid on and cook until the meat become tender and all of the water reduced.
Add water to flour and mix into a thick paste. Dip the rib into the paste and deep fry until golden brown.
Sweet and sour sauce: Slice gherkin, chop ginger finely, cut onion into 2cm pieces. In a small pot add vinegar, water, salt, soy sauce, sugar, corn-flour, then heat through to make a quite thick sauce; then add gherkin, ginger, and onion.
Season to taste.
On the oblong plate with a few lettuces leaves, arrange the ribs and pour sauce on top.
Decorate with shredded spring onion or coriander.
Nutrition Analysis (per serve)
Energy 362.23 cal; Protein 17.2g; Carbohydrate 25.6g; Fat 20.1g; Fibre 2.3g; Calcium 46.9 mg; Iron 1.5 mg
GOI NGO SEN (Lotus salad)
(Serves 6)
Ingredients
300 gr pickled lotus (from Vietnamese grocery)
½ kg large green prawn, cooked, peeled, deveined and sliced length way. 200g lean pork, cook and sliced thinly. ½ big celery and 2 carrots, mint, 50g roasted peanut, coarsely chopped, 2 tbsp fish sauce. Juice of 2 limes (or lemon or 2 tbsp vinegar), 1 tbsp sugar, chopped garlic and chilli.
Method
Thinly slice ½ big celery and 2 carrots, sprinkle with salt; for ½ hr then squeeze dry.
Mix all ingredients together except peanut.
Serve on plate and top with peanut and rice crackers.
Nutrition Analysis (per serve)
Energy 171.04 cal; Protein 28.2g; Carbohydrate 12.4g; Fat 5.0g; Fibre 4.6g; Calcium 159 mg; Iron 1.8 mg
From: www.mhcs.health.nsw.gov.au/health-public-affairs/mhcs/publications/6715.html
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Acknowledgement
We would like to take this opportunity to thank the following people who helped us to conduct this program: Jose Cabello, Susannah Burrell, Shirley Chan for providing talks and analyzing the recipes, Diabetic Clinic for permission to use the kitchen, Prairiewood Community Health Centre for room facility, Nguyet Cao for taking part in the survey. Last but not least, Women's Health Promotion Seeding Grants 2001 for providing finance.
Without their support this project would not be made possible.
Anh Tran, Multicultural Health Worker/ Vietnamese
Mai Duong, EOLO, Fairfield Hospital
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