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Monday, July 15, 2013

Pan Fried Salmon with Broccoli

The healthy dinner that is so simple to cook and takes less than 30 minutes
This recipe makes 4 servings

CALORIES: 78 for 3/4 cup of broccoli & 292 for 200g salmon.

    200g Salmon
    Vegetable Oil
    Dried dill leaf tips or fresh ones.

  1. Heat the pan on medium and slightly coat it with oil.
  2. Pan fried salmon for 2 minutes on each side.
  3. Drizzle dill leaf tips over salmon or enjoy it with dill mustard sauce.
    1 bunch broccoli, cut into florets
    1 teaspoon butter,melted
    1 tablespoon rice vinegar
    1 teaspoon brown sugar
    1/4 teaspoon salt
    1/4 teaspoon crushed red pepper flakes
    1/8 teaspoon garlic powder

  1. Boil broccoli for 3-4 minutes or until tender and drain. Add salt into the boiling water if desired. 
  2. Combine the remaining ingredients; drizzle over broccoli and gently toss to coat. 
  • Add less vinegar if you prefer it not to be so sour.
    Recipe for Broccoli adapted from "The Comfort Food Diet" book under side dishes.


Blueberry Pancakes with Blueberry Jam

Light and fluffy yet healthy and delicious
This recipe makes about 18 pancakes of 11cm diameter

CALORIES: 84 per 10cm diameter

    1 cup all-purpose flour
    1 teaspoon baking powder
    1/4 teaspoon baking soda
    1/4 teaspoon salt
    1 tablespoon granulated white sugar
    1 large egg (1.5 singapore size eggs)
    2 tablespoons unsalted butter, melted and cool
    3/4 low fat milk
    1/2 cup non fat plain yogurt (140g packet yogurt)
    3/4 cup blueberries
    Vegetable Oil 

  1. In a large bowl, sift together flour, baking powder, baking soda and salt, then add sugar
  2. In a mixing bowl, add milk and yogurt and whisk it evenly. Then, add just the egg white and whisk until smooth.
  3. In a small bowl, slightly whisk the egg yolk then add butter and whisk until smooth. (you may use a fork).
  4. Pour yolk and butter (step 3)  into the milk mixture (step 2) and whisk until smooth.
  5. Add blueberries to flour mixture and toss together. 
  6. Pour wet to dry ingredients and gently mix until just combined. 
  7. Heat nonstick pan over low side of medium. Pour or brush a layer of oil.
  8. Once cooked, sprinkle with more fresh blueberries, blueberry jam, maple syrup or whip cream.
  • To avoid overcooking the pancakes, flip the pancakes if bubbles appear on the surface. 
  • Always cook in under low heat to avoid getting crispy pancakes.
  • Use wild blueberries instead but if you are on budget, use the big berries and cut it into half. The big berries will actually hinder the cooking process of your pancake batter and you will not have a nice even golden brown colour. 
  • For an even healthier recipe, use half cup all-purpose flour with half cup wheat flour.
  • To store: the batter should only be refrigerated for 24 hours. Any longer and the air will run out, giving it a flat and heavy pancake. Nonetheless, you can cook it and store it for about 3 days. 

Mrs Field Inspired Chocolate Chips Cookies

Chocolate chips cookies that are crispy around the edges and soft inside.
This recipe makes about two dozen cookies.

CALORIES: 196 per cookie

    1 cup (3/4 of 250g) softened butter
    1/2 cup granulated sugar
    1 cup packed brown sugar
    2 eggs
    2 teaspoons vanilla essence
    2 1/2 cups all-purpose flour
    3/4 teaspoon salt (or just 2 pinch of salt)
    1 teaspoon baking powder
    1 teaspoon baking soda
    1 1/2 twelve-ounce bags semisweet chocolate chips (about 3/4 of the bag)

  1. Preheat the oven at about 175 Degree Celsius or No. 6.
  2. In a large mixing bowl, cut butter into smaller cubes and use K beater to cream the butter to slightly smooth. Add both brown and white sugars, mix it and then add eggs and vanilla essence. Mix it all together for a good 3-5 mins under medium speed.
  3. In another bowl, sift flour, salt, baking powder and baking soda.
  4. Combine the wet and dry ingredients. Add the dry mixture in bit by bit (split it to 3 portions). If batter is still slightly wet, add more flour.
  5. Stir in chocolate chips.
  6. Place golf ball-sized dough portions 2 inches apart on an ungreased cookie sheet. Some people prefer to use the ice cream scoop as it gives a neat and nice shape.This should give you about an 8-9cm length cookies. 
  7. Bake for 10-15 minutes. 
  • When mixing wet ingredients, always use a spatula to scrape the sides to get an even mix.
  • Sift flour, salt, baking powder and making soda all at the same time and try to spread them evenly when adding in.
  • Add ingredients bit by bit to get a smooth consistency.
  • When adding chocolate chips, you can just add directly to mixing bowl and K beat it a little. 
  • I use a 1 tablespoon measuring spoon and estimate it to a golf-ball size as it is half the size of a golf ball. 
  • If unsure if cookies are bakes, use a toothpick to poke the area without chocolate chips. If it comes out dry, it's done. Let it bake longer if you prefer a more crispy cookie. 
  • To save time, I bake 2 batches together by placing one tray at the bottom and then shift it to the middle slot once the first one is done. I find that by doing so, your cookies taste really nice and soft in the middle yet crispy on the side. 
Recipe adapted from Todd's recipe but I made slight changes here and there.



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