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The Recipe For Healthy Ageing黄金年华，吃出健康

Recipe Book乐龄食谱

For more information,contact Healthline 1800 223 1313

or visit healthyageing.sg/nutrition

欲知更多信息，请致电保健热线 1800 223 1313

或浏览 healthyageing.sg/nutrition

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From Nutrition to Nourishment.You know the science. It’s time to savour the flavours.In the Nutrition Guide, you’ve learned the right quantity and kinds of foods you should be eating based on My Healthy Plate and the importance of protein and calcium, in your diet. Here are the important points to remember:

Healthy eating does not need to be bland and boring. You can still enjoy the food you love with the right recipes. With this recipe book, you can cook up a delicious menu of good food for great health!

Let’s get cooking!

Have meat, fish, or tofu in every meal – Look out for recipes with a palm, it meets your protein needs for that meal.

Bone up on Calcium – Look out for calcium stars in each recipe. Aim for 10 calcium stars a day.

Fill up on wholegrains, fruit and vegetables

Lighten up on salt

Choose Healthier Choice Symbol (HCS) Products where possible.

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Chicken and Brown Rice Spicy SoupServes 2

Ingredients:• 1 cup (200g) cooked

brown rice

• 2 tbsp red curry paste

• 100ml low-fat coconut milk

• 100ml low-fat milk

• 100ml water

• 1 onion, quartered

• 1 thumb size of fresh ginger, sliced

• 1 green capsicum, roughly chopped

• 1 carrot, sliced

• 2 tomatoes, diced

• 200g lean chicken, sliced (can be replaced with other meats such as beeforfish)

• 3 tablespoons fresh coriander leaves, roughly chopped or 1 tablespoon dried coriander

• 3kaffirlimeleaves,sliced

Prep time: 10 mins Cook time: 20 mins

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Healthier Eating TipsReducing the amount of salt consumed can help manage high blood pressure. Cutting out the salt doesn’t mean you have cut out theflavour.Useherbsandspicestogiveflavourtoyourfood.

If you have problems chewing, stews and soups are really good ways to soften food. Rice and vegetables can be softened by cooking them longer. Swapchickenforfishandmincedmeatforeasy chewing.

Method:1. In a heated pot, add the

curry paste, onion and ginger and stir fry for about 1 minute.

2. Add the chicken, vegetables,

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bring to boil.

3. Bring to a simmer for 10-15 minutes or until chicken is cooked through and vegetables are tender.

4. Add the rice, coriander and lime leaves to the pot and bring back to simmer for 2 minutes.

5. Serve hot.

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Chickpea DelightServes 2


Ingredients:• 1½ cup chickpeas,

soaked and boiled

• 1 cucumber – sliced

• ½ carrot, sliced or grated

• ½ onion, sliced

• 1 tomato, diced

• 1 tbsp coriander leaves, chopped

Dressing:• 2 tsp olive oil

• 2 tsp lemon juice

• 1 tsp toasted sesame seeds

• ¼ tsp sugar

• A sprinkling of salt

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Healthier Eating TipsPulses (peas, beans, lentils) and bean products (e.g. beancurd and tempeh) are good sources of protein and low in saturated fat. If you are trying to manage your cholesterol levels, replacing meat with bean or bean products a few times a week can be a way to reduce saturated fat in your diet. A diet high in saturated fat can increase cholesterol levels.

Calcium-enriched bean products are also good sources of calcium that can help preserve your bone mass.

Method:1. Put the chickpeas, cucumber,

carrot, onion, tomato and coriander into a bowl.

Protein

2. Mix all the ingredients for the dressing in a separate bowl.

3. Pour the dressing over the salad and toss well.

4. Serve.

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Sliced FishBee Hoon SoupServes 2

Ingredients:• 300gtomanfishfillet

orfishofyourchoice,sliced and blanched

• 80g dried brown rice bee hoon, soaked in water for 20 mins

• 2 tomatoes, cut into wedges

• 2 spring onions, cut into 2 inch lengths

• 10g ginger, sliced

• 2 tsp oil

• 8-10 lettuce leaves, chopped into bite sized pieces

• 1 tsp sesame oil

• ½ cup evaporated milk

• 2 cups (500ml) hot water

• 2tspchickenorfishstock seasoning

• Fresh chilli (optional)

• Pepper to taste


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Healthier Eating TipsReducing the amount of salt consumed can help managehighbloodpressure.Usethenaturalflavoursofvegetables,herbsandspicestogiveflavourtoyourfood e.g tomatoes, spring onions, chilli and pepper.

Select HCS or low-salt soup stocks or prepare homemade soup stocks using fresh ingredients, herbs and spices.

Method:1. Heat oil in a non-

stick wok, stir fry the sliced ginger for 1 minute or until fragrant.

2. Pour in the 2 cups of water and add stock seasoning. Bring to a boil.

3. Addthebrownricebeehoon,fishslices,tomatowedges, lettuce, spring onions and sesame oil. Cook for 2 minutes.

4. Add evaporated milk and chilli and pepper to taste.

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Cheese and Vegetable OmeletteServes 2

Ingredients:• ¼ cup spinach (can

replace with frozen vegetables or vegetables of your choice)

• 4 eggs

• 1 tomato, diced

• 3/4 cup (65g) grated cheese

• 1 clove of garlic, minced

• ½ onion, chopped

• 1 tbsp oil

• ½ cup (125ml) low-fat milk or calcium-enriched soy milk

• Pepper to taste


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Protein

Calcium

Healthier Eating TipsEggs are a source of good quality protein. It can be an easy way to include protein in your diet, especially if you are not used to eating a lot of meat, or have difficultychewing.Addaneggtovegetablesoupsandstews, stir-frys or have a hard-boiledegg as a snack to meetyour protein needs.

Method:1. Whisk eggs and

pepper in a bowl until small bubbles appear. Add vegetables, tomato, cheese, garlic, onion, milk and pepper to eggs. Stir until well combined.

2. In a non-stick 20cm pan, heat 1 tbsp oil.

3. Pour in the egg milk mixture.

4. Reduce heat to low. Cook covered for 20-25 minutes or until set. Let it stand for 2 minutes.

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Sweet Potato OatsServes 2

Prep time: 10 mins Cook time: 20-30 mins

Ingredients:• 100g sweet potato, cubed

• ¾ cup oats

• 400ml low-fat milk

• 2 tsp sugar (optional)

Method:1. In a pot, bring the milk and oats to a boil using low heat.

2. Once boiled, add the sweet potatoes and sugar (if desired).

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Healthier Eating TipsBesides being a good way to include calcium into your diet, this recipe makes a good meal containing wholegrains.

Similar to porridge, this meal is a suitable soft food for easier chewing.

Wholegrains such as brown rice and harder vegetables such as carrots and broccoli can be softened by cooking them longer.

Calcium 3. Simmer and cook

until oats and sweet potatoes are soft and the mixture thickens.

4. Serve warm.

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Barley DessertServes 2

Ingredients:• ¾ cup pearl barley

• 100g sweet potato, chopped into cubes

• 200g papaya, cut into cubes

• ¼ cup white fungus, washed and soaked

Method:1. Rinse the barley and boil it in water for 15-20 minutes.

2. Add the sweet potatoes.

• 2 tsp (10g) rock sugar (optional)

• 1.2L water

• 6 pieces dried or fresh longan, shell removed and pitted


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3. Once the barley and sweet potatoes are soft, add the white fungus and rock sugar (if desired).

4. Mix well.

5. Add the papaya cubes and longans.

6. Serve hot or chilled.

Healthier Eating TipsWholegrainssuchasbarleycontainfibrethatcanhelplower cholesterol and manage blood glucose levels. However if you are diabetic, be mindful when having this dessert. You may want to have a smaller portion.

If you have problems chewing, this dessert is one you can enjoy because the ingredients have been softened from boiling.

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Mee GorengServes 2

Ingredients:• ½ tbsp oil

• 1 tbsp chilli paste

• 1 clove of garlic, chopped

• 2 shallots, sliced,

• 2 tsp dried shrimp, soaked, drained and ground

• 100g minced meat

• 200g prawns, peeled

• 120g chye sim, stalks and leaves separated and cut into 3cm lengths

• 300g wholegrain yellow noodles

• ¼ cabbage, diced

• 80g bean sprouts

• 2 tbsp low sodium tomato sauce

• 2 stalks spring onions, cut into 2 cm lengths


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Healthier Eating TipsVegetables need not be tasteless. You can add them toyourfavouritedishtoincreaseyourfibreintake.Fibrecan help to lower blood cholesterol levels and slow digestion to allow for a slower release of sugar into the bloodstream for better blood sugar control.

Adding minced meat and prawns to a plain noodle dish ensures that you get some good quality protein in your meal that will help build and repair your body.

Method:1. Heat oil in a non-stick pan.

Fry the shallots, garlic, and chilli paste for 1 minute or until aromatic. Add ground shrimp and fry for another minute until fragrant.

2. Add minced meat, followed by prawns. Stir-fry for 3-5 minutes. If the mixture is too dry, add ¼ cup water.

3. Add chye sim stalks to the wok. After 1-2 minutes, add the noodles and cabbage, followed by the chye sim leaves. Cook until the vegetables are tender and soft.

4. Add the bean sprouts, spring onions and tomato sauce. Mix well.

5. Serve hot.

Protein Calcium

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Laksa Fried RiceServes 2

Ingredients:• 1 1/4 cup (250g) cooked

brown rice, refrigerated for at least 3 hrs

• 300g fresh prawns, heads removed, shells removed, and de-veined.

• 1piecefishcake,sliced

• 100g bean sprouts

• ½ cucumber, grated

• 1 egg, beaten

• 1 bunch laksa leaves, chopped

• 2 tsp oil

• 1 medium onion, chopped

• 50ml low-fat coconut milk

• 2 tsp dried prawns, washed and pat dried

• 1 stalk lemon grass – bruised with the back of a knife

• 2 tbsp laksa paste

• Pepper to taste


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Healthier Eating TipsManaging chronic disease doesn’t mean you have to miss out on the flavours of delicious local dishes. This recipeallowsyoutoenjoytheoriginalflavouroflaksawithouthavingto add salt during cooking. Reducing the amount of added salt during cooking can help to manage high blood pressure.

For those who require a softer texture, replace brown rice with wholegrain noodles and use lean minced meat in place ofprawnandfishcakes.

Garnish:• Spring onions, thinly sliced

Method:1. Heat oil in a wok. Lightly sauté the onions till transparent.

2. Add dried prawns and fry for 2-3 minutes

3. Add laksa paste, lemon grass and ½ of the laksa leaves, fry till fragrant.

4. Addlow-fatcoconutmilkandmixwell.Thenaddbeansprouts,cucumberandfishcake.Stirfrythemixturewith the paste.

5. When well incorporated, add prawns, the rest of the laksa leaves and brown rice. Fry for about 3 minutes or until the prawns are just cooked.

6. Mix the beaten egg into the rice. Cook until the egg is well cooked and combined.

7. Add pepper to taste.

8. Garnish with spring onions.

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Nasi KuningServes 2

Ingredients:• ½ cup (100g) uncooked

white rice

• ½ cup (100g) uncooked brown rice

• ½ tbsp oil

• 1 tsp turmeric powder

• 1 tsp coriander powder

• 2 cloves garlic

• 1 tsp peppercorn

• 1 pandan leaf

• ¼ cup low-fat evaporated milk

• Salt to taste

• 2 cups (500ml) water

• 200gcannedtunaflakesin water

• 1 tomato, diced

• 50g green peas

• 1 tbsp raisins (optional)

• 1tbspalmondflakes(optional)


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Healthier Eating TipsReducing the amount of salt consumed can help manage high blood pressure. However cutting out the salt doesn’t mean you have cut out the flavour. Use herbs, spicesand even nuts to give exciting flavours and even texture toyour food.

• 3limeleaves,finelychopped

• 2 tbsp lemongrass, chopped

Method:

1. Wash the rice and drain.

2. Heat the oil in a non-stick wok. Stir-fry rice, turmeric, coriander, garlic, lemongrass and lime leaves.

3. Transfertoaricecooker.Addthepeppercorns,pandanleaf,salt,low-fatevaporatedmilkandwater.Thenbringto a boil with the lid uncovered.

4. Stir to mix. Cover the rice cooker and let it simmer until cooked.

5. Fold in the tuna, diced tomatoes and green peas while the rice is hot.

6. Garnishwithraisins,almondflakes,limeleaves and lemongrass.

7. Serve hot.

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Chicken andVegetable StewServes 2

Ingredients:• 1 cup (200g) uncooked

brown rice

• 200g chicken breast, pat dried and cut into bite sized pieces.

• 2 tsp oil

• 1 small onion, roughly chopped

• 2 garlic cloves, roughly minced

• ½cauliflower,cut intoflorets

• 1 celery stick, chopped into small pieces

• 1 carrot, chopped into bite sized pieces

• 2 tomatoes, cut into chunks

• 300ml water

• Handful of fresh coriander, roughly chopped

• Chilliflakesorfreshchilli,to taste

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Healthier Eating TipsIncluding foods high in soluble fibre, such as brownrice, oats, carrots, and peas, can help to lower blood cholesterol levels, and slow digestion to allow for a slower release of sugar into the bloodstream for better blood sugar control.

Method:1. Cook the brown rice

according to instructions on the packaging.

2. Heat 2 teaspoons of oil in a deep pan over medium-high heat, sauté onion and garlic over medium-high heat for 30 seconds to 1 minute.

3. Add chicken pieces and cook until chicken pieces are browned.

4. Add vegetables and water. Bring to a boil, then lower heat to simmer for 5-10mins, stirring once or twice.

5. Addchilliflakesorfreshchillitotaste.Stirincorianderbefore serving.

6. Serve with brown rice. Alternatively, stir the brown rice into the stew and serve.

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黄金年华，吃出健康

乐龄食谱

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从营养至健康您已知道健康与饮食的道理，现在便是品尝味道的时候了。从《营养指南》中，您知道了您应该根据“我的健康餐盘”，吃适当的食物份量与种类，也认识了蛋白质和钙质在您日常饮食中的重要性。以下是应该牢记的重点：

健康的饮食不一定是淡而无味的。若是有正确的食谱，您还是可以享受您心爱的美食。有了这本食谱，您可以烹煮出很多道健康的美味佳肴！

让我们自己动手烹煮吧！

减少盐分的摄取

摄取足够的全谷类食物、水果与蔬菜

在每餐包括肉、鱼或豆腐 – 请注意附有手掌图标的食谱，它能满足您一餐所需的蛋白质。

钙质让骨骼更健康 – 请注意每个食谱中的钙质星标。每日的摄取目标是10个钙质星标的摄取量。

尽可能选择有“较健康选择”标志(HCS)的产品

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鸡肉糙米香辣汤2人份量

材料:• 1杯（200克）糙米饭• 2汤匙红咖喱酱• 100毫升低脂椰浆• 100毫升低脂牛奶• 100毫升水• 1粒洋葱，切成四份• 1块拇指大小的鲜姜，切片• 1粒青椒，切小块• 1条胡萝卜，切片• 2粒蕃茄，切小块

• 200g克瘦鸡肉，切片(可用其他肉类如牛肉或鱼肉取代)

• 3汤匙新鲜芫荽叶，略切碎，或1汤匙干芫荽　

• 3片新鲜柠檬叶，切成小片

准备时间: 10分钟烹煮时间: 20分钟

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健康饮食提示减少摄取盐分有助控制高血压。但去除盐分并不代表去除食物美味。您可用香草及其他香料去增加食物的味道。

如果咀嚼有困难，焖或煮汤是软化食物的最佳方法。米饭和蔬菜可通过加长烹煮时间软化。另一个使咀嚼更容易的方法是以鱼或碎肉取代鸡肉。

方法:1. 在一个加热的锅里加入咖喱

酱、洋葱和姜片，然后炒大约一分钟。

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2. 加入鸡肉、蔬菜、椰浆、牛奶和水，搅拌均匀后煮沸。

3. 慢煮10-15分钟或至鸡肉熟透和蔬菜变软。

4. 把饭、芫荽及柠檬叶加入锅中再慢煮2分钟。

5. 趁热端上享用。

蛋白质钙质

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鹰嘴豆沙律2人份量


材料:• 1½杯鹰嘴豆，浸透后煮熟• 1条黄瓜，切片• ½条胡萝卜，切片或磨碎• ½粒洋葱，切片• 1粒蕃茄，切粒• 1汤匙芫荽叶，切碎

调味料:• 2茶匙橄榄油• 2茶匙柠檬汁• 1茶匙烘芝麻• ¼茶匙糖• 少量盐

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健康饮食提示豆类(如豌豆、黄豆、扁豆）及豆制品［例如豆腐、天贝（Tempeh）豆豉］是良好的蛋白质来源，而且饱和脂肪低。若您正在尝试控制胆固醇，不妨每星期数次以豆类或豆制品替代肉类，这也不失为减少您饮食中饱和脂肪的一个方法。饱和脂肪高的饮食会增加胆固醇水平。添加钙质的豆制品也是钙质的良好来源，有助保存您的骨质。

方法:1. 把鹰嘴豆、黄瓜、胡萝卜、洋葱、

蕃茄和芫荽放入一个碗内。

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2. 把所有的调味料放入另一个碗内搅拌。

3. 把调味料倒在沙律上搅匀。

4. 端上享用。

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鱼片米粉汤2人份量

材料:• 300克生鱼（Toman）或

其他鱼片，烫熟• 80克干糙米米粉，浸在

水里20分钟• 2粒蕃茄，切成楔形• 2条葱，切成2寸长小段• 10克姜，切片• 2茶匙油

• 8-10片生菜叶，切成小片• 1茶匙麻油• ½杯淡奶• 2杯（500毫升）热水• 2茶匙鸡或鱼汤料调味品• 新鲜辣椒（非必要）• 胡椒（少量）


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健康饮食提示减少吃盐有助控制血压。请用蔬菜、香草及香料等天然植物（例如蕃茄、葱、辣椒、胡椒等）为您的食物调味。

煮汤时，可选择有“较健康选择”标志(HCS)或少盐的汤料调味品，或以新鲜的材料、香草及香料在家自己煮汤。

方法:

1. 先把油倒入不黏锅中，然后放入姜片炒1分钟或直至香味溢出。

2. 倒入2杯水并加入汤料调味品煮沸。

3. 加入糙米米粉、鱼片、楔形蕃茄、生菜、葱及麻油，烹煮2分钟。

4. 加入适量淡奶、辣椒及胡椒。

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芝士蔬菜煎蛋2人份量

材料:• ¼杯菠菜（可用急冻蔬菜

或其他蔬菜取代）• 4粒蛋• 1粒蕃茄，切粒• ¾杯（65克）磨碎芝士• 1瓣蒜头（切碎)• ½粒洋葱（切碎）

• 1汤匙油• ½杯（125毫升）低脂牛奶

或加钙豆奶• 胡椒（少量）


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蛋白质

钙质

健康饮食提示蛋是优质蛋白质的来源。在饮食中加入蛋以增加蛋白质的摄取是轻而易举的事，尤其是对不习惯多吃肉或咀嚼有困难的人而言。要满足蛋白质的需求，可把一粒蛋加入菜汤或焖和炒的小菜中，亦可以用一粒煮蛋作为茶点。

方法:

1. 把蛋和胡椒放在碗中打至起泡。加入蔬菜、蕃茄、芝士、蒜头、洋葱、牛奶和胡椒，搅拌均匀。

2. 把一汤匙油倒入一个直径为20厘米的不黏锅里加热。

3. 倒入蛋奶混合物。

4. 转为慢火，盖住烹煮20-25分钟或至定型，再等2分钟。

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蕃薯麦片粥2人份量

准备时间: 10分钟烹煮时间: 20-30分钟

材料:• 100克蕃薯，切块• ¾杯麦片• 400毫升低脂牛奶• 2茶匙糖（非必要）

方法:

1. 在锅中以慢火把牛奶和麦片煮沸。

2. 煮沸后，加入蕃薯与糖（若需要）。

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健康饮食提示这是一份既有钙质又有全谷类食物的健康饮食。

与粥一样，容易咀嚼。

全谷类食物如糙米和较硬的蔬菜（如胡萝卜与西兰花）可通过较长时间的烹煮来软化。

钙质 3. 慢火煮至麦片与蕃薯

变软，变浓。

4. 趁热享用。

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薏米甜品2人份量

材料:• ¾杯珍珠薏米• 100克蕃薯，切成小块• 200克木瓜，切成小块• ¼杯白木耳，洗净浸水

方法:

1. 把薏米洗净后放入水中煮15－20分钟。

2. 加入蕃薯。

• 2茶匙（10克）冰糖（非必要）

• 1.2公升水• 6粒龙眼干或新鲜龙眼，

除壳去核


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3. 当薏米与蕃薯变软后加入白木耳与冰糖（若需要）。

4. 搅匀。

5. 加入木瓜块与龙眼。

6. 冷热享用均可。

健康饮食提示全谷类食物如薏米含有纤维，有助降低胆固醇与控制血糖水平。不过，若是您患有糖尿病，享用这道甜品时须注意，份量不可过多。若您咀嚼有困难，这道甜品很适合您，因为其中的配料都已在烹煮的过程中软化。

全谷

类，水

果和

蔬菜

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马来炒面2人份量

材料:• ½汤匙油• 1汤匙辣椒酱• 1瓣蒜头，切碎• 2粒小葱头，切片• 2茶匙虾米，浸水后去除

水分再磨碎• 100克碎肉• 200克虾，剥壳

• 120克菜心，茎叶分开，切成3厘米长

• 300克全麦黄面• ¼粒包菜，切粒• 80克豆芽• 2汤匙低盐茄汁• 2条葱，切成2厘米长


40

健康饮食提示蔬菜不一定就淡而无味。在您喜爱的佳肴中加入蔬菜可增加纤维的摄取量。纤维有助降低血液中的胆固醇及延缓消化，使糖份较慢地释放入血液，以更好地控制血糖水平。

把碎肉和虾加入面条类食品中，可确保您从饮食中获得一些有助生成和修复身体的优质蛋白质。

方法:

1. 把油倒入不黏锅里加热后把小葱头、蒜头与辣椒酱炒1分钟或至香味溢出。然后加入磨碎的虾米，再炒1分钟至香味溢出。

2. 加入碎肉和虾，炒3-5分钟。若是混合物太干，可加¼杯水。

3. 加入菜心茎，1-2分钟后加入面和包菜，然后加入菜心叶。烹煮至蔬菜变软。

4. 加入豆芽、洋葱和茄汁，搅匀。


蛋白质钙质

全谷

类，水

果和

蔬菜

41

叻沙炒饭2人份量

材料:• 1¼杯（250克）糙米饭，放

进冰箱至少3小时• 300克鲜虾，去头、剥壳，

去虾肠• 1块鱼饼，切片• 100克豆芽• ½条黄瓜，磨碎• 1粒蛋，搅拌• 1束叻沙叶，切碎

• 2茶匙油• 1粒中等大小的洋葱，切碎• 50毫升低脂椰浆• 2茶匙虾米，洗净，轻拍

弄干• 1枝香茅，用刀背拍扁• 2汤匙叻沙酱

• 胡椒（少量）


42

健康饮食提示控制慢性疾病并不意味着您将无法享受本地的美味佳肴。这个食谱能让您享受到叻沙的原味，但在烹煮过程中无需加盐。在烹煮的过程中减少加入盐分有助降低高血压。

需要较软食物的人，可用全麦面条取代糙米饭，及用碎瘦肉取代鲜虾和鱼饼。

点缀用:• 青葱，切细条

方法:

1. 在锅里把油加热，把洋葱炒至透明。

2. 加入虾米，炒2－3分钟。

3. 加入叻沙酱、香茅与一半的叻沙叶，炒至香味溢出。

4. 加入低脂椰浆搅匀。然后加入豆芽、黄瓜、鱼饼与叻沙酱炒匀。

5. 加入鲜虾、剩下的叻沙叶与糙米饭。炒约3分钟或至鲜虾刚熟。

6. 把蛋加入饭中，炒匀。

7. 按口味加入胡椒。

8. 以青葱点缀。

蛋白质

少盐

43

材料:• ½杯（100克）白米• ½杯（100克）糙米• ½汤匙油• 1茶匙姜黄粉• 1茶匙芫荽粉• 2瓣蒜头• 1茶匙胡椒粒• 1片斑兰叶• ¼杯低脂淡奶• 盐少量

• 2杯（500毫升）水• 200克罐头金枪鱼片（浸

水)• 1粒蕃茄，切粒• 50克青豆• 1汤匙葡萄干（非必要）• 1汤匙杏仁片（非必要）• 3片柠檬叶，切碎• 2汤匙香茅，切碎

黄米饭2人份量


44

健康饮食提示减少摄取盐分有助控制高血压。但去除盐分并不代表去除食物美味。您可用香草和香料，甚至果仁来调出令人垂涎欲滴的美味，为食物增加口感。

方法:1. 把米洗净后除去水分。

2. 把油倒入不黏锅里加热后把米、姜黄粉、芫荽、蒜头、香茅及柠檬叶一起炒。

3. 把以上炒好的食材倒入饭锅，加入胡椒粒、斑兰叶、盐、低脂淡奶及水。然后开盖煮沸。

4. 搅匀后盖紧慢煮至熟。

5. 趁饭热时拌入金枪鱼片、蕃茄粒及青豆。

6. 用葡萄干、杏仁片、柠檬叶及香茅点缀。


蛋白质

少盐

45

材料:• 1杯（200克）糙米• 200克鸡胸肉，拍干后切

成易入口的小块• 2茶匙油• 1小粒洋葱，略切碎• 2瓣蒜头，略切碎• ½粒花椰菜，切成小块

• 1枝芹菜，切碎• 1条胡萝卜，切成易入口

的小块• 2粒蕃茄，切块• 300毫升水• 1把新鲜芫荽，略切碎• 辣椒片或新鲜辣椒（少量）

鸡肉蔬菜焖汤2人份量


46

健康饮食提示糙米饭、麦片、胡萝卜与青豆等食物富含可溶性纤维，有助降低血液中的胆固醇水平，并可减缓消化速度，使糖分较慢释放入血液，以更好地控制血糖。

方法:

1. 按包装说明煮糙米饭。

2. 把2茶匙油倒入深锅后以中至高火加热。加入洋葱与蒜头，略炒30秒至1分钟。

3. 加入鸡块后烹煮至鸡块变棕色。

4. 加入蔬菜与水。煮沸后以慢火焖5－10分钟，搅拌一两次。

5. 按口味加入辣椒片或新鲜辣椒。享用前加入芫荽搅拌。

6. 与糙米饭一起端上享用。你亦可把糙米饭加入焖汤中，搅拌后即可端上享用。

蛋白质

少盐

For more information,contact Healthline 1800 223 1313

or visit healthyageing.sg/nutrition

欲知更多信息，请致电保健热线 1800 223 1313

或浏览 healthyageing.sg/nutrition

Copyright @ HPB B EC 813-16 April 2016

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