Page 15 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 1
Basic Knowledge

The following table shows the caloric, fat and sodium content of some
restaurant food choices:
Food: Unit Weight Calories Fat Sodium *
(g) (kcal) (g) (mg)
Flat noodles (Ho Fan) in soup 720 570 13 1900
with wontons (1 bowl)
Wheat noodles (thick) in 620 520 15 3000
soup with stewed beef
brisket (1 bowl)

Fried rice vermicelli in 610 1100 51 2100
Singapore-style (1 dish)
Fried noodles with vegetables 650 1200 68 2300
and spare rib (1 dish)
Braised E-Fu noodles (1 dish) 650 1300 72 2700
Fried rice in Yangzhou-style 620 1200 49 1900
(1 dish)
Steamed rice with beancurd 770 1400 62 2000
sheet and roasted pork
(1 dish)

Steamed minced pork and 570 1200 54 1400
dried squid with rice (1 bowl)
Steamed rice with curry beef 800 1300 50 2300
brisket (1 dish)
Reference: FEHD Risk Assessment Studies 2006 Annex V
*According to the World Health Organization (“WHO”), the recommended daily sodium limit for
adults, which includes all the sodium in fresh food and processed food, is less than 1 teaspoon (tsp)
salt (2000 mg sodium).
Cooking at home helps people, whether they are suffering from chronic
illnesses or not, to achieve a healthy diet more easily.

The following chapter outlines 9 steps for preparing meals for 1 to 2
people, embracing simplicity and health while remaining pleasing to the palate.
As a matter of fact, cooking can bring joy and delight to small families and
retirees with just a little bit of thought.

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