Resepi : Basic omelette

Basic omelette –  serves 1 

2 eggs  
50ml water  
1  tsp butter  

Whisk the eggs and water until well mixed.  Add butter to heated pan, then eggs making the mixture spread as much and as 
evenly possible.  Put chosen ingredients on one side of the egg mixture.  When the eggs are cooked through, turn the unfilled 
half of the mixture on top of the filling.  Remove carefully from the pan and serve.  Add Lite Seasoner and pepper to taste. 

Protein: 12g  

Optional fillings: 20g crumbled feta cheese, 20g grated hard cheese, mixed vegetables e.g. capsicum, zucchini, spinach, 
tomato, fresh herbs, ham or smoked chicken.  Be sure to calculate your chosen filling protein and carbohydrate content. 



Sumber : New Image
Gambar : Google

Resepi : Laksa – serves 2

Laksa paste:

1 tsp each: ground coriander, cumin and turmeric

½ onion, chopped

2 tsp fresh ginger, chopped

2 cloves garlic, chopped

1 chilli, chopped

1 Tbs lemon grass, chopped

2 Tbs coconut milk

1 tsp shrimp past OR fish sauce

Blend all ingredients until a smooth paste is formed.

200g tofu, chicken or cooked prawns

2 Tbs peanut oil

370ml coconut milk

370ml vegetable or chicken stock

125g snow peas, halved diagonally

2 spring onions, cut into 3cm lengths

2 Tbs lime juice

100g bean sprouts

½ cup fresh coriander leaves

Heat oil in a large pan, add the laksa paste and cook until aromatic, about 1 minute. Add the stock, coconut milk, snow

peas, spring onion and tofu (or precooked chicken/prawns), simmer for 5 minutes. Pour in the lime juice and season to taste

with Lite Seasoner and pepper. Divide among 2 bowls and serve with the coriander.

Each serving

Protein: tofu 13g, chicken 20g, prawns 24g

Carbohydrate: tofu 7.9g, chicken or prawn 6.5g

Oil: 5ml

sources resepi : new image

sources picture : google

Recipies : Prawn curry – serves 2

500g uncooked prawns

1 Tbs coconut oil

2 cloves garlic, crushed

1 Tbs fresh ginger, grated

1 chilli, diced

1 tsp turmeric

1 tsp cumin

Pinch of cinnamon

Pinch of cardamom

3 Tbs water

4 Tbs (60g) plain yoghurt

Juice of ½ a fresh lime

Fresh coriander

Shell and devein prawns leaving the tails intact. Heat oil and spices (except coriander) until aromatic, add in prawns and

cook until they have just changed colour. Add in water, yoghurt and lime and mix until combined.

Serve with rice substitute (p 14) if desired – not included in nutritional analysis.

Each serving

Protein: 30g

Carbohydrate: 1.3g

Oil: 7.5ml

sources : new image

Menu sehat : KERABU SOTONG

BAHAN-BAHAN UNTUK KERABU SOTONG

• · Sotong Putih (anggaran)
• · Serai dihiris halus
• · Bawang Besar di hiris halus
• · Tomato dipotong dadu
• · Kacang Panjang dipotong halus

• · Sos Ikan
• · Cili Padi (Dipotong @ ditumbuk)
• · Air Limau
• · Garam
• · Gula Pasir
• · Gula Melaka sedikit

Cara-caranya :

1. Sotong direbus sedikit.Jangan lama sangat nanti keras pula kemudian ditapiskan.
2. Bahan-bahan yang dihiris digaulkan bersama-sama dengan garam, gula, dan air gula melaka sedikit sahaja yea. untuk rasa sahaja...gaul sehingga sebati
3. Diperah sedikit air limau dan dimasukkan bersama sotong yang direbus itu
4. Rasa manis, garam dan masam tersebut

RESEPI 1 HARI 1 MENU

salam..

tauhu adalah sumber protein yang terbaik kerana diperbuat dari soya.

just nak share resepi yang simple untuk tauhu yang di ajar oleh kawan ku.

• Tauhu Telur
• Telur
• Sayur kacang panjang
• Carot
• Serbuk Kari
• Garam secukup rasa

1. Tauhu telur di hancur2 kan but jangan terlalu hancur

2. Gorengkan tauhu tersebut dengan sedikit minyak (lebih baik menggunakan minyak zaitun). Jangan terlalu garing .Goreng hingga kekuningan.

3. Masukkan telur dan hancurkan telur.Mix dengan tauhu.Kacau sehingga masak

4. Masukkan sayur-sayuran

5. Masukkan serbuk kari + garam sedikit.

6. MOre flavour leh bubuh sedikit sos tiram.

Nyam..nyam... boleh makan diwaktu mana yang anda suke.....

Tauhu bukan sahaja boleh dibuat masak dengan sayur malah, boleh juga dibuat sup, tauhu sumbat, tauhu bakar dan lain-lain lagi... So kita kenalah pandai mengubah masakan kita supaya tidak sama sahaja... Nanti jemu pula.. hehehe

selamat mencuba....

p/s: Thanks to owner pic.