• Gabriel Choo

5 healthy meal recipes for the second half of the semester

Do you find yourself spending more money on food now that there are some in-person classes this semester? Well, we have an idea for you for the second half of the semester – bring your own food from home!

If you’ve no idea where to start, fret not, we’ve got you covered with a list of 5 healthy food recipes you can follow. Since we get most of our energy and nutrients from food (and school days can be long and tiring), we figured that healthy meals are the way to go! Here are some facts on the important food groups you should incorporate in your diet:

  • Fruits – Fruits like apples, bananas and watermelons are rich in antioxidants and are one of the best foods to build immunity.

  • Veggies – Similar to fruits, greens give your immune system a boost. You can lightly saute, steam them or use veggies in a soup.

  • Protein – Protein is the building block of life, and helps repair and maintain tissues in all our bodies. Rely on lean cut meats and fish, and avoid using processed meat.

  • Fibre – Fibre helps prevent and relieve constipation, lowers the risk of chronic diseases, and is an overall good source of vitamins and nutrients.

1. Thai Chicken Wrap

Prep time: ~ 20 minutes

Cook time: 5 minutes

Recipe Ingredients:

  • 2 tbsp of smooth peanut butter

  • 1 tbsp soy sauce

  • ½ tsp grated ginger

  • 1 tbsp sweet Thai chilli sauce

  • 1 tbsp water

  • ½ cup cilantro

  • 1 cup roasted chicken breast (or any other protein of choice)

  • ½ cup shredded cabbage

  • ½ cup shredded carrots

  • 4 bell pepper slices

  • ½ cup de-seeded sliced cucumbers

  • ½ cup green onions

  • 3-4 apple slices

  • 3-4 grapes

Recipe Instructions:

For the tortilla paste

  1. Mix peanut butter, soy sauce, grated ginger and sweet Thai chilli sauce

  2. Add a tablespoon of water into the mixture to make it more runny and spreadable

For the Thai Chicken Tortilla Wrap

  1. Spread a thin layer of the paste on the tortilla

  2. Layer on the cabbages, carrots, bell peppers and sliced cucumbers

  3. Break the roasted chicken breasts into small pieces and place onto the wrap

  4. Sprinkle green onions and cilantro

  5. Wrap it up tightly and slice the tortilla wrap in half

  6. Place the tortilla in a bento box, and include fresh apple slices and grapes on the other side of the divider

2. Chicken Congee

Prep time: 10 minutes

Cook time: 25 minutes

Recipe Ingredients:

  • 100g long grain rice

  • 900ml water

  • 1 chicken breast, cubed

  • 1 ginger, cut into 4 slices

  • 25g dried scallops (optional)

  • 1 ½ tsp salt, or to taste

  • 1 spring onion, chopped

  • White pepper to taste

Recipe Instructions:

  1. Wash the grains in a rice cooker bowl. Drain the water three to four times until the water runs clear

  2. Place the dried scallops in a bowl of warm water. After 30 seconds, break them with your fingers to get strips

  3. To cook, add water into the rice cooker bowl, followed by chicken cubes, ginger and dried scallops

  4. Close the lid and cook for 25 minutes

  5. Open the lid and give it a mix. If the congee is too watery, close the lid and let it cook for three more minutes

  6. It’s ready to serve once it’s of a thick, creamy consistency

3. Healthy Chicken Stew

Prep time: 30 minutes

Cook time: 60 minutes

Recipe Ingredients:

  • 500g chicken, cut into pieces with bones

  • 2 onions, finely chopped

  • 1 dried red chilli, chopped

  • 2 green chillies, chopped

  • 2 medium-sized tomatoes, chopped (soak in water to avoid darkening)

  • 200ml coconut milk

  • 2 medium-sized potatoes, diced

  • 2 tsp ginger garlic paste

  • ¼ tsp salt

  • A pinch of pepper powder for seasoning

  • 1 tsp lemon juice

  • 2 tsp coriander chopped

  • 4 tbsp oil

  • ¾ tsp salt

  • ½ tsp crushed black pepper

Recipe Instructions:

  1. Marinate the chicken pieces with salt and crushed pepper. Set it aside for 30 minutes

  2. Heat oil in a deep frying pan and add in the chopped onions

  3. Fry on medium heat for three to four minutes till the onion pieces become translucent

  4. Add the chopped green chillies and red chillies. Mix and fry for a minute

  5. Scoop in the ginger garlic paste, and mix and fry for about two minutes

  6. Add the marinated chicken pieces, mix well and fry on medium heat for about five minutes till the chicken pieces are browned

  7. Throw in diced potatoes and chopped tomato pieces and mix well. Sprinkle it with salt and mix again

  8. Cover the pan and let the mixture cook on low heat for about three minutes till the tomatoes become soft

  9. Pour in the coconut milk, mix well and cover the pan. Let the mixture cook on low heat for around 15 minutes or till the chicken becomes soft

  10. Once the chicken is tender, season with a pinch of pepper and salt if required. Add lemon juice and chopped coriander leaves

  11. Mix well and let it simmer for a minute or two. Serve with brown rice for an added health boost!

4. Gyudon

Prep time: 5 minutes

Cook time: 15 minutes

Recipe Ingredients:

  • ½ medium onion, sliced

  • 1 green onion/scallion

  • ½ cup (120 ml) dashi

  • 1 tbsp sake

  • 2 tbsp mirin

  • 1 tbsp sugar

  • 2 tbsp soy sauce

  • 340g thinly sliced ribeye or chuck

  • 2 tbsp pickled red ginger

Recipe Instructions:

  1. Heat a large frying pan over medium-high heat and add dashi, sake, sugar, mirin and soy sauce

  2. Cover the lid and bring the mixture to a boil. Once boiling, add the sliced onions and spread them out. Cover the lid (be sure to do so as the sauce will evaporate if the pan is uncovered)

  3. Once the onion is tender, add the ribeye slices and cook until the meat is no longer pink

  4. Skim the foam or fat with a mesh sieve

  5. Scoop the meat and drizzle the sauce over a plate of steamed rice

  6. Top with chopped green onion and pickled red ginger. You can also serve with Onsen Tamago or pour beaten egg over the meat when it’s almost done cooking in the pan

5. Low Carb Keto Meal

Prep time: 15 minutes

Cook time: 15 minutes

Recipe Ingredients:

  • 2 tbsp avocado oil

  • 2 tbsp garlic, minced

  • ~0.45g meat (ground pork, ground beef, ground chicken or turkey)

  • 1 cup red cabbage, shredded

  • 1 cup green cabbage, shredded

  • ⅓ cup carrots, cut into thin slices

  • ½ of a white onion, sliced

  • ¼ cup of green onions, sliced

  • 1 tbsp of oyster sauce

  • 1 tsp of fish sauce

  • Salt to taste

  • Pepper to taste

  • 1 ½ tsp soy sauce or Bragg liquid aminos

  • 1 tsp of sesame seeds

Recipe Instructions:

  1. Add avocado oil to a non-stick frying pan. Heat the pan over medium heat

  2. Let the oil heat up for a minute. After that, add the minced garlic

  3. Saute garlic for 30 seconds

  4. Add in the ground or minced chicken, a pinch of salt and pepper

  5. Add oyster sauce, fish sauce, Bragg liquid aminos

  6. Sauté until the meat is fully cooked and no longer pink

  7. Add all the vegetables (red and green cabbage, carrots, white onions) except green onions

  8. Mix the vegetables together with the meat thoroughly for two to three minutes

  9. Add in the green onions and fold the mixture for one minute

  10. Turn off the heat and sprinkle in sesame seeds

  11. Top up with salt and pepper as desired and serve!

 

There you have it – 5 healthy recipes you can follow for home-prepared meals you can bring to school. Hopefully all this cooking will be a good break from the hustle and bustle and will give you some motivation in this crazy second half of the semester. Jia You everyone!

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