Healthy Meal Recipes In Malaysia On A Budget !

Trying to eat healthy and be slim but not a fan of diets ? Here’s a list of healthy meal recipes for you to eat healthy while enjoying your meal ! Although living in Malaysia and trying to opt for a healthy diet is nearly impossible , having a tasty , affordable and healthy meal is definitely ideal !



1) Spaghetti With Tomato Sauce and Ground Beef/ chicken

Ingredients :
-1 pound beef/chicken
-1 chopped onion
-4 cloves of minced garlic
-1 diced green pepper
-28 ounce of tomato sauce
-6 ounce of tomato paste
-2 tsp dried oregano
-2 tsp dried basil
-1 tsp salt
-1/2 tsp black pepper
Preparation time: 15min
Cook time: 1hr10m
Ready in: 1hr25min

Steps:
1. Cook the pasta according to package instructions and set aside .

2. Remove the pasta from the pot and drain the water out from the pasta.

3. Mix the ground beef, garlic , green peppers and onion in a large saucepan . Cook and keep stirring the meat and vegetables until they are tender. Then , drain off the oil.

4. Mix the diced tomatoes, tomato sauce, and tomato paste into the pan .

5. Add in the cooled pasta and mix well with the sauce . Lastly, season the pasta with oregano and basil.




2) Healthy Fried rice

Ingredients :
-2tsp of sesame oil
-3 cloves of minced garlic
-2 diced chicken breast
-Pepper
-1 cup of diced carrots
-1 cup of broccoli
-2 cups of cooked brown rice
-½ cup of frozen peas
-3 tbsp of low sodium soy sauce

Steps :
1.Pour some sesame oil onto a skillet and turn on the heat. Next, cook the garlic until it softens .

2.Add in the chicken , salt , pepper and saute for 5 minutes.

3.Mix in the veges ( carrot and broccoli) and saute until it tenderises .

4.Add in rice , soy sauce ,and peas, and mix them thoroughly.

5.Lastly, enjoy !




3) Overnight Oatmeal Fruity Cereal

Ingredients :
-100g of raisins (or any dried fruits based on personal preference)
-50g of mixed nuts ( walnuts, pecans, hazelnuts, almonds)
-50g of mixed seeds ( poppy seeds, sesame seeds, chia seeds, sunflower seeds, pumpkin seeds)
-400g of rolled oats
-I tsp of ground cinnamon (optional)
-milk or greek yoghurt
- fruits ( strawberries, apricots, blueberries, cranberries)

Steps:
1.Chop the nuts into small chucks so it incorporates well with the oatmeal and place them into a jar.

2.Add in the oats , raisins ,seeds and cinnamon ( cinnamon is optional)

3.Add in the rolled oats .

4.Pour in the milk and incorporate well .

5.Add in the fruits to add some more nutrients and colour to the oatmeal jar.

6.Place the jar into the refrigerator and chill till the next morning .




4) Chicken and Cucumber Salad

Ingredients :
-3 cups of peeled and sliced cucumbers
-¼ cup of thinly sliced onion
-½ cups of chopped red bell pepper
-1 cup of diced chicken breast

Dressing :
-2tsp of soy sauce
-1 tbsp of rice vinegar
-1 tbsp of toasted sesame oil
-2 tsp of honey
-2 tbsp of chopped cilantro or green onions
-1 tbsp of sesame seeds
-Salt and pepper

Steps:
1.Drizzle some oil on to a skillet and turn on the heat.
2.Place the chicken breast on a skillet and let it cook .When it turns slightly golden, flip it to let the other side cook.

3.When both sides are equally golden brown, turn off the heat and remove the chicken from the skillet and set aside.

4.In a large bowl, place the cucumbers, red onion, and red bell pepper.

5.In another separate bowl, pour in the soy sauce, rice vinegar, sesame oil , honey , cilantro and sesame seeds. You can also add in the pepper and salt for extra flavour.

6.Mix the chicken into the large bowl containing the greens.

7. Pour the dressing into the bowl and mix well so that every bite has some goodness in it .

8.It is best to serve immediately or refrigerate it for up to 8 hours.




5) Greek Salad Wrap with Roasted Red Peppers

Preparation time: 5 minutes
Cook time : 1 minute
Total time :6 minutes
Ingredients:
-1 large tortilla wrap
-1/4 sliced cucumber
-1/4 cup of sliced red pepper
-1/2 cup of spinach
-1/2 cup of spinach
-2 tbsp of goat cheese
-1/4 cup of sliced button mushrooms
- 2 tbsp of olives
-1 tbsp of chopped green onions

Steps:
1.Heat a skillet over medium high heat.
2.Lightly grease the skillet . Next, place a tortilla wrap on the skillet.
3.Place the goat cheese, sliced button mushroom, roasted red peppers, and green onions on the wrap.

4.Allow the wrap to cook for 30 seconds to 1 minute or until it turns slightly brown and the cheese has started to melt .

5.Remove the wrap from the skillet and add in the spinach, cucumber and olives.

6.Wrap it tightly and slice neatly .




6) Vietnamese spring rolls

Ingredients :
-2 ounces of rice vermicelli
-8 ounce of rice wrappers
-8 large cooked shrimp, halves
-1 1/3 tbsp of chopped Thai basil
-3 tbsp of chopped mint leaves
- 3tbsp of chopped fresh cilantro
- 2 chopped leaves lettuce
-4 tsp of fish sauce
-1/4 cup of water
-2 tbsp of fresh lime juice
-1 clove of minced garlic
- 2 tbsp of white sugar
-1/2 tsp of garlic chilli sauce
-3 tbsp of finely chopped peanuts

Steps:
Fill a pot with half full of water and bring it to a boil. Next, boil the rice vermicelli for 3 to 5 minutes and drain the water .

Fill a bowl with warm water. Next, dip one wrapper into the hot water for 1 second to allow it to soften. Lay the wrapper flat. Place a handful of vermicelli, basil , cilantro, mint , lettuce, and 2 shrimp halves in the row across the center, leaving about 2 inches uncovered on each side .

Fold the uncovered sides inwards, then roll the wrapper tightly . You can unroll it if is gets loosened .

Repeat with remaining ingredients .

In a small bowl, mix the fish sauce, water, lime juice, garlic , sugar, and chilli sauce.

Serve the springrolls with the fish sauce .