Page 40 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Step 6: Prepare Healthy Quick Meals at Home

Five Easy and Healthy Cooking Methods:

1. Steaming
• Put some water and a steam rack in the wok. The
amount of water should be just enough to cover
the rack. Put the plate of food on the rack when
the water starts boiling. Cover the wok until the
food is done.

• Steaming is an easy, healthy and low-fat Sample Dish:
cooking method. It preserves the moisture and Steamed Dace Fish with Tofu
taste of the food. However, it can be unhealthy i f and Mixed Vegetables. (Refer
too much oil or condiments (e.g. soy sauce, oyster to page 82)
sauce) are added to the dish as the fat and sodium content will be increased.

• If cooking for one person, the food can be steamed in a rice cooker by using
a stainless steel dish and a steam rack. It will save time and trouble as the
food can be cooked with the rice at the same time.

Dietitian’s Reminder

Some supermarkets offer marinated meat (e.g. minced pork) for cooking right away. However,
you don’t know how much condiments have been added to it and its fat content is usually higher.
Therefore, make your choice carefully.
Actually, there is a healthier way out. You can marinate the meat, wrap it with cling film and put
it in the refrigerator before going to work in the morning. It will save you a lot of time on dinner
preparation.

40