SingaporeMotherhood | Pregnancy
October 2013
Good Eats for Mums-to-be
Being pregnant is great, isn’t it? You can forget about the weight, dine like a queen, and everything becomes a movable feast – or not. For when you’re growing the future generation in your body, you need to watch your diet. That’s where Good Eats for Mums-to-be comes in.
This unique cookbook, published by KK Women’s and Children’s Hospital, is specially customised for expectant mothers who want fast and delicious meals. The 35 mouth-watering, mum-tested and dietitian-approved recipes combine the best of East and West. Yes, like the Fish & Potato Pie and Nasi Goreng recipes below.
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We like the clear step-by-step instructions, the useful cooking tips, and the fact that nutritional information has been included as well. All the better to ensure that the little one growing inside is nourished well, and receives the best nutrients for optimum development.
We’re off to try these two today!
Fish & Potato Pie (see main picture above)
Serves 2
**Excellent source of Protein and Vitamin C
Estimated Preparation Time: 40 minutes
Estimated Cooking Time: 30 minutes
(A)
2 large floury potatoes (400g), boiled till soft, then peeled and mashed roughly
1/2 teaspoon salt
Small pinch pepper
Small pinch paprika 30g butter, softened
(B)
200g skinless snapper fillets (or any firm white fish), cut into medium-sized chunks and marinated in juice of 1/2 lemon
1 tablespoon extra-virgin olive oil
1/4 wedge yellow onion (30g), chopped finely 150g frozen mixed vegetables, rinsed and drained 1/2 teaspoon sea salt flakes
1/4 teaspoon pepper
1 tablespoon fresh parsley, chopped 90g shredded mozzarella
Method:
- For (A): Boil potatoes in water till fork tender. Remove skins when it is cool enough to do so. Mash with salt, pepper, paprika and butter, then set aside.
- For (B): In a skillet, heat oil and add onions. Cook over a low flame until the onions have softened but not browned. Add in the marinated fish chunks. As the fish cooks, flake some of it with your spatula. Add mixed vegetables, salt and pepper to taste.
- Add (B) to (A), sprinkle parsley and mash gently to combine all the ingredients. Taste test and add more salt or pepper, if desired. Transfer to an ovenproof casserole dish and top with shredded mozzarella.
- Bake for about 15 to 20 minutes in a pre-heated oven, at 170 o C. The sides should bubble and the cheese should be lightly golden.
- Leave to cool for about 10 minutes and serve with a side dish of salad leaves.
Cooking Tips
- An example of a floury potato would be the Russet Burbank.
- For the first mash in Step 1, use a fork to break up the potatoes coarsely as you will be mashing them again in Step 3.
- When marinating the fish, do not leave it soaking in lemon juice for more than 1 hour because the juice will toughen and ‘cook’ the fish.
- Tips to defrost frozen fish: let frozen fish thaw overnight in the lower compartment of the fridge or in a plastic bag submerged in tap water for 30 minutes.
Mee Goreng
Serves 2
**Excellent source of Protein
*Source of Vitamin C
Estimated Preparation Time: 35 minutes
Estimated Cooking Time: 15 minutes
Ingredients:
300g brown rice round Hokkien noodles
12 large grey prawns (250g with shells on), de-shelled and de-veined but leave tails on, marinated briefly in 1 teaspoon of light soy sauce
1/2 brown onion (50g), sliced thinly
3 cloves garlic, minced
120g chye sim, or any green leafy vegetables 120g bean sprouts
1 very ripe juicy tomato (80g), cut into wedges 1 large tofu puff, sliced
2 stalks spring onions, cut into 1-inch strips
2 eggs, lightly beaten
1 tablespoon cooking oil
1 stalk coriander (leaves only), for garnishing
Seasoning (mixed well in a bowl)
3 tablespoons tomato ketchup
2 tablespoons chilli sauce
1 tablespoon kicap manis (or dark soy sauce if this is unavailable)
1/2 tablespoon fish sauce
3 tablespoons of water, used only if noodles are too dry
Method:
- Heat oil in a large wok and fry onion slices till soft and translucent. Add garlic and fry briefly till aromatic.
- Throw in chye sim and bean sprouts. Add 1 tablespoon water if too dry. Fry on medium heat till slightly cooked. Add prawns.
- Throw in tomato wedges, tofu puff, spring onions and noodles.
- Pour in seasoning and continue frying to combine. Add 2 tablespoons water if noodles are too dry.
- Add the eggs and give a final mix.
- Garnish and serve immediately.
Cooking Tips
• You may omit rinsing the brown rice round noodles before cooking as they can turn too soft and soggy for frying.
• Sliced squid, fish cake or lean chicken can be added instead of prawns. You can also use pan-fried tau kwa (cut into strips) instead of tofu puffs.
Good Eats for Mums-to-be can be bought at major bookstores ($25) and KKH Patient Education Centre, Level 1, Women’s Tower, or online here (special online price of $20). All proceeds go towards the KKH Health Endowment Fund.
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