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wotcha cooking ep 17 nutrition

Get Active TV: Wot'cha Cooking? [Episode 17]

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Join host Ben Logan Sng, Singapore Sport Institute Dietitian Cheryl, and Chef Elson Cheong for Team Singapore at Rio Olympics 2016, as we whip up 3 delectable dishes for you today.

1) Fried Carrot Cake

2) Chicken Rice

3) Mango Sago

Find out how you can still indulge in your favourite food but keep healthy at the same time in our cooking shows and nutrition series!

Try out some of these recipes yourself while you are at home this period, and cook up a healthy feast for your loved ones.

Enjoy the programme!

Catch more of Get Active TV's LIVE shows here! :


Chef Elson’s Special Fried-Carrot Cake
Prep Time: 30 minutes (for the ingredients)
Prep Time: 40-60 minutes (to steam the carrot cake), recommended to cool for at least 3 hours or
Cook Time: 25 minutes
Total Time: 2 hours
Serving Size: 4-6 servings

Part 1 - For the Radish Cake
 1 medium radish, about 700g-900g when grated + 50ml water (if you prefer more radish just
add more as much as you want)
 150g carrot, grated
 200 g rice flour
 250 ml water
 1/4 teaspoon salt
Part 2 - To Fry the Radish Cake
 Use half of the steamed radish cake above, for 1 or 2 persons
 1 to 2 tbsp chai poh, preserved radish/turnip (sweet type)
 2 to 3 eggs, lightly beaten
 3 cloves minced garlic
 About 2 tsp fish sauce or slightly more, if you like
 3 tbsp oil, vegetable oil or lard oil
 Dash of white pepper
 Sambal (optional)
 1 tablespoon Rose Brand Thick Sweet Sauce, omit this if you are frying the white version
 3 stalks spring onion, chopped
 Coriander leaves for garnishing

Part 1 - Making the Radish Cake
1. Over a very low flame, add grated carrots, steam grated radish and 50ml water in a thick
stainless-steel pot (or non-stick pot). About 30 mins, or until radish turns translucent. Remove cover and allow to cool.
2. Combine rice flour, salt and water. Mix well to combine.
3. Add rice flour solution to cooled grated radish. Stir and mix before pouring into a metal cake tin for steaming. The final mixture should resemble a somewhat watery coleslaw.
4. Steam on high for 40 mins. Leave it until completely cool (best overnight in the refrigerator), so that the radish cake firms up. It will be easier to handle too, as it will not stick to the knife when you're cutting.

Part 2 - Frying the Radish Cake
1. Cut up steamed radish cake into small chunks. Smaller chunks will crisp better, and the result will be a more delicious plate of Chai Tow Kway. You want a contrast in texture - a crisp exterior and a soft interior. And those really small, charred, crispy crumbs? Heaven.
2. In a non-stick skillet, heat oil and fry radish cake chunks till lightly browned and slightly crisp. Heat should be medium high.
3. Add minced garlic and chai poh. Fry till aromatic. Drizzle a little more oil if it is too dry.
4. Add fish sauce, pepper (and lashings of chilli sauce, if you like it spicy). Fry to coat evenly with seasoning.
5. Pour beaten eggs all over radish cake. Allow the eggs to set slightly before flipping over insections. It's OK if it starts breaking up when you flip over; you don't need to have a perfect whole. At this stage, you can dish up and serve with spring onions if you are making the white version.
6. Drizzle Rose Brand Thick Sweet Sauce and stir fry to mix well. Dish up and sprinkle liberally with spring onions. Garnish with coriander leaves.

1. If you prefer add some prawns or bean sprouts.
2. Remember cut the carrot cake into small cubes for easier to fried and cook.


Chef Elson’s Chicken Rice
Prep Time: 30 mins
Cook Time: 60 mins
Total Time: 90mins

Serving Size: 4-6 servings
 1 kampong chicken (head and feet removed, cavity emptied and cleaned)
 4 cloves garlic slightly bruised
 3 slices ginger (skin off)
 just enough water to cover chicken in a tight-fitting pot (approximately 2-3 litres up)
 1 stalk of spring onion
 1 coriander stalk
 3 pieces shallots
 1 Japanese cucumber
 4 lettuce leaves thinly shredded
 6 tbsp chicken seasoning powder

Chicken Rice
 100 grams chicken skin* patted dry with paper towel (*replacement vegetable oil)
 1 1/2 cup long-grain white rice
 1 1/2 cup chicken broth

(A) Aromatics for chicken rice
 3 pandan leaves (tied in a knot or cut into small pieces)
 4 cloves peeled garlic
 3 pieces shallots
 2 slices ginger
 1 – 2 tbsp chicken seasoning powder optional

(B) Chilli Sauce
 5 finger-length red chilli de-seeded
 2 chilli padi no need to de-seed, for the heat; to taste
 8 cloves garlic peeled
 3 slices ginger peeled
 2 tbsp chicken broth
 2 tsp chicken seasoning powder optional
 1/8 tsp salt
 1 small btl Maggie chili sauce
 1/2 tbsp rice vinegar
 2 tsp sugar to taste
 juice from 2 lime

(C) Ginger Sauce
 50 grams peeled young ginger cut to small chunks for even blending
 3 shallots peeled
 2 tbsp high-quality sesame oil
 1 tbsp peanut oil or chicken oil
 2 tbsp chicken broth
 1 stalk spring onions
 1 stalk coriander
 2 tsp chicken seasoning powder optional; to taste
 2 tsp sugar to taste
 1/8 tsp salt to taste

(D) Drizzling Sauce
 50ml chicken broth
 1 pandan leaf
 3 gm rock sugar
 1 tbsp sesame oil
 1 tsp light soy sauce

(E) Garnishes
 sliced cucumber
 sliced tomato
 coriander and/or chopped spring onions


Hainanese Chicken
1. Clean the chicken by rubbing coarse or kosher salt all over the skin and inside the cavity. Rinse the chicken thoroughly with water.
2. Stuff chicken cavity loosely with 2 garlic, 2 ginger and 1 stalk of spring onion. If you are using a small chicken, use less stuffing to allow space and ventilation within the cavity.
3. In a good-fitting pot, add just enough water that will cover your chicken completely. Bring the water to a rapid boil.
4. When water is boiling, add chicken gently using a sturdy spider strainer into the pot and cover with lid. Turn off the heat. Let the chicken seep in the hot water. After 15 minutes,
carefully take out the chicken, while emptying the liquid deposited inside the cavity. Submerge the chicken in a large bowl of ice water for a few minutes to cool it down. Bring the stock in the pot back to a rapid boil, and repeat process for another 3 more times. To test if chicken is cooked, insert a chopstick or fork into the thigh; if the liquid is clear, the chicken is cooked.
5. Carve and debone the cooked chicken to serving slices. Reserve chicken broth.

Chicken Rice
1. Heat a dry wok and add chicken skin. Fry until most of the fat is rendered from the chicken skin, and the wok is greasy. Add garlic and ginger; fry until aromatic. Add rice and stir fry until everything is well combined.
2. Transfer contents to rice cooker, measure 1 1/4 cup of chicken stock, and add (A). Set rice cooker to “COOK” and “KEEP WARM” until serving.

Chilli Sauce
Blend (B) to a smooth paste. Season to taste.
Ginger Sauce
Blend (C) to a smooth paste. Season to taste.
Chicken Soup
Just before serving, re-heat chicken broth. Transfer to serving bowls and top with shredded lettuce.
Drizzling Sauce
Combine (D) in a small bowl.
Serve each plate with one serving of chicken rice, one portion of chicken meat, along with side
condiments of ginger & chilli sauce. Garnish with cucumber, tomato and coriander/spring onion.
Spoon some drizzling sauce over the chicken. You can also serve the chicken and rice separately, if

Ingredients Used:
chicken • chicken broth • chicken oil • chicken seasoning powder • chicken skin • chilli padi •
coriander • cucumber • garlic • ginger • lettuce • lime • pandan leaves • peanut oil • red chilli • rice •
sesame oil • shallot • soy sauce (light) • spring onion • sugar • tomato • vinegar


Chilled Mango Sago with Light Coconut Cream, Mango Ice Cream and Pomelo
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serving Size: 4-6 servings

 50g small tapioca pearls (or sago)
 3 ripe mangoes, about 1200g (2 mangoes for the purée, 1 mango cubed)
 6 tablespoons coconut milk
 5 tablespoons Carnation Light Evaporated Milk (or single cream)
 sugar syrup (optional)
 1 large grapefruit
 mango ice-cream (purchase from supermarket)

1. Bring a pot of water to a boil, add tapioca pearls. Cover and cook over a low heat for 15 minutes or so until the pearls are transparent but still have a white spot in the middle. Remove from the heat and set aside covered for a further 5-10 minutes until they are completely transparent.
2. Meanwhile, prepare the fruit. Cut the flesh of mangoes into cubes. Set 1 mango (cubes) of them aside. Put the remainder of the cubes into a blender. Add coconut milk and Carnation light evaporated milk. Blend to a very fine texture and smooth. Add some sugar syrup if you prefer it a bit sweeter.
3. Peel grapefruit and set aside.
4. When the tapioca pearls are ready to use, rinse them under cold water. Drain well, then place into serving bowls. Pour mango puree on top then garnish with the remaining mango cubes and grapefruit.
5. Add a scoop of mango ice cream on the mango sago and serve immediately. You could also serve the mango sago with grapefruit instead of ice cream if preferred.

1. Cooking time may vary depending on the size of the pearls. Please refer to the instructions on the package.
2. Based on your preferences, you may adjust the amount of grapefruit used. Many restaurants serve mango sago garnished with pomelo (a large citrus fruit which resembles grapefruit in flavour) instead. I prefer grapefruit for its vibrant colour and its lightly acidic and bitter taste.