Malaysia is a land with plenty of delicious food. Nasi lemak, char kuey teow, roti canai, laksa – the list goes on and on. It’s not easy to eat low-calorie meals in a place where so much of the food is delicious. Let’s face it, Malaysian food from all over the country is pretty high in calories.
As a busy person that has little time to cook, it’s not easy to prepare your own healthy meals. Often, it’s much easier just to ‘tapau’ something from a hawker stall nearby. However, if you want to go about cooking yourself a healthy meal, here are some quick and easy recipes to try out:
Cauliflower Fried Rice
Cooking time: 15 minutes
- One medium sized head of cauliflower per person
- 2 Cloves garlic, minced
- 1 medium sized red onion, sliced
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- Half a carrot, cubed
- Button mushrooms, sliced
- Salt to taste
- Some oil to fry
- Cut off the stem of the cauliflower, wash it and cut into florets.
- Place the cauliflower florets in a blender and pulse until it looks fine like ‘rice’
- Place about one tablespoon of oil in a pan and heat it up.
- Fry the minced garlic and onions until fragrant, then add the mushrooms and carrots and fry until soft and cooked through.
- Add the blended cauliflower and toss with the other vegetables for 2 minutes then add the soy sauce, oyster sauce and salt.
- Fry it for another 2 minutes and you’re done.
You can add in any other vegetable like broccoli and peas as you like, and even throw in an egg towards the end of the frying process for a non-vegan option.
2. Low Sodium Kuey Teow Soup
Preparation Time: 30-40 minutes
- 1 lean chicken breast or thigh (skin removed)
- 2 1/2 cups of water
- One cup bean sprouts
- One packet of kuey teow (blanched in hot water and set aside)
- Some fishballs and fish cakes.
- 2 cloves minced garlic, deep fried until brown in some oil
- Place the chicken breast or thigh in the water and allow it to boil for 15-20 minutes
- Take the cooked chicken out of the water and allow it to cool before shredding it into bite-sized strips.
- In the water that simmered the chicken, add a little salt and pepper, and the deep fried garlic.
- Add the fishball and fishcakes and let it simmer for another 5 minutes.
- Lastly, add the kuey teow and bean sprouts and simmer for another 2 minutes or so.
- Turn off the flame and pour the noodles and soup into a bowl and top with the shredded chicken.
3. One Pot Lentils and Rice
Lentils are also known to Malaysians as dhal, which is the curry you often eat with roti canai and chapati. This recipe calls for Basmathi rice (which has lower calories compared to white rice), but you can also use any whole grains like quinoa or barley.
Preparation time: 30-40 minutes
- 3/4 cup Basmathi Rice
- 1/2 cup red or brown lentils
- 3 cups water
- 1 teaspoon turmeric
- 1 teaspoon chili powder
- 2 teaspoon coriander powder
- 1 teaspoon cumin powder
- One medium red onion
- 1 medium carrot, diced
- 2-3 stalks long beans, sliced
- 2 cloves garlic, minced
- Some salt
- Mix all the spices together with the salt in a bowl and put aside
- Add the garlic and onions to some oil in a pot and saute until onions turn translucent.
- Add the spices and stir for several minutes then add the long beans and carrots
- Cook the vegetables until semi-soft about 5 minutes, then add the uncooked Basmathi rice and lentils.
- Add the water and give it a stir. Cover and cook for 15- 20 minutes
- Check the pot halfway through to see if it needs more water. Add just half a cup if needed.
- Cook until the rice and lentils are soft and no excess water is left.
- This dish is best eaten piping hot!
These recipes can be done without much effort. However, one way save time and giving yourself a break from the kitchen is to cater your meals, and there are many caterers here on Kaodim that specialize in healthy home cooked food that’s suitable for delivery any day of the week.
written by Michelle Chee