Page 41 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 1
Basic Knowledge

2. Blanching
• Blanching is a low-fat cooking method. It is
mainly used for cooking vegetables and some
easily cooked meat (e.g. sliced meat, sliced
fish, shrimp). Simply put the food into the
boiling water until it is done.
• Pay attention to the amount of water put in. For Sample Dish:
blanching vegetables, it should be just enough Angled Luffa and Grass Carp
to cover them so as to avoid loss of water- in Rice Vermicelli soup (Refer to
soluble vitamins, such as vitamins B and C. page 98)
• Add some meat along with the vegetables so
that it can be served as a soup dish as well.

3. Baking
• Baking is a healthy cooking method as it can
make the food crispy without using as much
oil as deep-frying does. It can even draw
some oil from the food and thus reduce its fat
content.
Sample Dish:
Tomato Beef Macaroni
Casserole (Refer to page 118)

Fat Content in Different Foods

Deep-fried Chicken 100g 2½ tsp oil Baked Chicken 100g 1½ tsp oil
(2½ taels) (2½ taels)

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