Oatmeal Seafood Curry
(Carry hải sản yến mạch) VIETNAM – O
Serves: 5 Preparation time: 20 min Cooking time: 25 min
Ingredients ATME
“Carry haỉ sản” is a very
60 g oatmeal famous dish served during AL SE
400 g (12 whole) prawns weekends and special AF
100 g squid fillets occasions in Vietnam.
80 g scallop The dish uses a variety of
100 g potato seafood and has the taste OOD CURR
40 g carrot of lemon grass and curry
powder. Oat is introduced
30 g peas in the recipe to increase our Y
50 ml coconut milk daily whole grain intake. (
30 ml ketchup Carr
30 g onion
1 piece lemon grass root
1 sachet curry powder
20 g tapioca flour y hải sản yến mạch)
20 g garlic
600 ml broth
10 g seasoning
Lemon leaves, hot chili and MSG to taste
151 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Peel and devein the prawns, leave the tails.
Clean the squid thoroughly and cut into ring.
Dice potato and carrot, slice lemon grass
and chili.
Shred lemon leaves. Chop the garlic and onion.
Sauté the garlic and onion until fragrant, add
potato, carrot, peas and oats and stir until
cooked.
Add broth and cook until boiled. Add the rest
of ingredients and season. Put tapioca flour to
make a thick mix.
Serve with bread.
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BBQ Oat Meatballs with
Fresh Vermicelli (Bun Cha)
(Bún chả viên trộn yến mạch)
Nutrient Content per Serving Calories 352 kcal Carbohydrate 40.4 g Protein 19.0 g Fat 12.7 g
153 | Healthy Cooking with Oats – Recipes from SEA
BBQ Oat Meatballs with
Fresh Vermicelli (Bun Cha)
(Bún chả viên trộn yến mạch)
Serves: 6 Preparation time: 30 min Cooking time: 20 min
Ingredients
“Bun chả” is a very
400 g loin meat famous dish in Vietnam
50 g oat and with specific taste
Dried onion, lemon grass, garlic, chili in Hanoi because of the
and lemon sour and sweet sauce
50 g (1 whole) carrot with green papaya, carrot,
120 g (½ whole) green papaya garlic, pepper and other
600 g fresh rice vermicelli seasoning. Tasty sauce is
the secret to make a good
60 g lettuce Hanoi Bun Cha. Oat is
10 g coriander added for crunchy texture VIETNAM – B B Q OAT MEATBALLS WITH FRE SH VERMICELLI ( BUN CHA) ( Bún chả viên trộn yến mạch)
20 g oyster sauce and to increase whole
40 g sugar grain in our diet.
25 g fish sauce
Chili, herbs, vinegar and seasoning to taste
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Instructions
Clean the meat with water and salt. Mince the meat
and mix with oats. Peel and clean onion, garlic, then
chop finely. Clean lettuce, coriander and soak in water
with little salt for 15 minutes, then drain.
To make caramel, put 3 teaspoons of sugar in a pan
with some water, simmer until the liquid is thick and
dark. Add more water and stir well until boiled.
To make a standard marinating liquid is simple. Just
blend 3 teaspoons of seasoning, 3 teaspoons of
sugar, 1 teaspoon of oyster sauce and 1 teaspoon of
caramel. Pour the marinating liquid over the meat,
add chopped onion and garlic, mix well and leave for
30 minutes. Spoon the paste to form small balls.
Grill the meatballs until evenly dark brown. You may
need to put some oil over the balls to avoid stickiness
to the oven.
Making the sour and sweet sauce
Peel the papaya and carrot, clean and slice. Dip in cold
water to remain crunchy.
Blend 1 tablespoon of fish sauce, lemon, sugar,
vinegar and chili in a bowl. Soak the papaya and carrot
in the sauce, season to taste.
After each ingredient is prepared, you can serve the
Bun Cha dish with grilled meatballs, fresh vermicelli,
sweet and sour sauce, and green vegetables.
155 | Healthy Cooking with Oats – Recipes from SEA
Sour and Hot Tofu with Oat
(Đậu phụ sốt chua cay với yến mạch)
Nutrient Content per Serving Calories 270 kcal Carbohydrate 11.6 g Protein 21.4 g Fat 15.3 g
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Sour and Hot Tofu
with Oat
(Đậu phụ sốt chua cay với yến mạch) VIETNAM – SOUR AND HO
Serves: 4 Preparation time: 20 min Cooking time: 15 min
Ingredients
“Đậu phụ sốt chua cay”
500 g (6 slabs) tofu curd is a good way to increase T T
100 g minced lean meat consumption of tofu in daily
100 g straw mushroom meals since it is a good
50 g oat plant protein source and OFU WITH O
10 g green onion very cheap and delicious.
50 ml tomato sauce (ketchup) It is also easy to add oat,
mushrooms, pepper and
20 g cooking oil satay sauce to make tofu AT
10 g fish sauce sour, hot and tasty. This is (
5 g sugar an excellent way to promote
5 g dried onion whole grain intake.
Satay sauce, salt, seasoning and pepper
to taste Đậu phụ sốt chua c
ay v
ới yến mạch)
157 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Mince the meat, add a small teaspoon of salt,
fish sauce, chopped dried onion, pepper and
leave for 15 minutes.
Cut off the stem of mushroom, clean
thoroughly. Clean tofu and cut into cubes.
Wash the green onion, chop finely.
Then add mushroom and tofu, season with fish
sauce, salt, sugar to taste. Cover the pot.
Sauté onion and garlic to fragrant. Add minced
meat, tomato sauce, satay sauce and stir until
cooked.
Add oats and cook for 12-15 more minutes,
season to taste. Sprinkle chopped green onion
over and serve with rice.
158 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Oatmeal Sweet
Corn Dessert
(Chè ngô ngọt với yến mạch)
Nutrient Content per Serving Calories 324 kcal Carbohydrate 57.5 g Protein 4.7 g Fat 8.3 g
159 | Healthy Cooking with Oats – Recipes from SEA
Oatmeal Sweet Corn
Dessert VIETNAM – O
(Chè ngô ngọt với yến mạch)
Serves: 4 Preparation time: 20 min Cooking time: 10 min ATME
Ingredients AL S
“Chè ngô” is one of the
100 g (2 whole) sweet corn common desserts in WEET C
50 g oatmeal Vietnam. It can also be
120 g sugar served as a snack that will
100 ml coconut milk satisfy anyone with a sweet ORN DE
20 g tapioca tooth. The main ingredients
2 g salt are sweet corn, coconut SSER
milk, tapioca and oat.
Oat is introduced to increase T
fibre intake. (
Chè ngô ngọt v
ới yến mạch)
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Instructions
Detach corn seeds and put in a pot with 3 bowls
of water, add a bit of salt and cook until done
(3-5 minutes after boiling). Add sugar to taste,
cook until sugar is melted, then add oatmeal
and bring to boil.
Mix the tapioca with some cold water and
gradually pour into the pot and stir until the
liquid reaches your desired consistency.
Put coconut milk and a bit of salt in a small pot
and bring to boil. Pour, mix well and serve.
161 | Healthy Cooking with Oats – Recipes from SEA
Oatmeal Corn Sticky Rice
(Xôi ngô lúa mạch)
Nutrient Content per Serving Calories 342 kcal Carbohydrate 61.0 g Protein 10.5 g Fat 6.2 g
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Oatmeal Corn Sticky Rice
(Xôi ngô lúa mạch) VIETNAM –
Serves: 5 (1 bowl per serving) Preparation time: 6 hrs Cooking time: 40 min O
Ingredients A TME
Corn sticky rice is a AL
500 g glutinous rice traditional dish made of
C
50 g green beans, peeled sticky rice, sweet corn, ORN
50 g oatmeal green bean, coconut milk,
80 g sweet corn kernels and fried onion. It is a S
100 ml coconut milk popular breakfast dish. Oat TICKY
5 g onion is mixed with sticky rice in
this modified recipe to add
30 ml cooking oil more nutrients and fibre to RICE
Salt our diet.
(
X
ôi ngô lúa mạch)
163 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Preparation
Soak glutinous rice and green beans in water
for 5 to 6 hours.
Sweet corn is used in this recipe as it is tastier.
However, you may also use normal corn on the
cob. In that case, ensure that the kernels are
almost of even maturity.
Drain rice and beans, mix with a little salt.
Add corn kernels with oat and mix well.
Cooking
Put mixture in steamer. The water for steaming
must be at a reasonable level; too much water
will soak the lower layer of rice and prevent the
upper layer from cooking properly. You can also
use a clean wet towel to cover the steamer to
keep the heat in to prevent the rice from
drying out.
While waiting, put the coconut milk in a small
pot with a little seasoning, cook until fairly thick
and put in a bowl.
Pour the sauce over the sticky rice, gradually
mix to soak.
164 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Oatmeal Beef Curry
(Thịt bò nấu cary với yến mạch)
Nutrient Content per Serving Calories 307 kcal Carbohydrate 33.0 g Protein 28.9 g Fat 6.6 g
165 | Healthy Cooking with Oats – Recipes from SEA
Oatmeal Beef Curry
(Thịt bò nấu cary với yến mạch) VIETNAM –
Serves: 5 Preparation time: 10 min Cooking time: 20 min O
Ingredients A TME
Beef curry is a famous dish AL
500 g beef served during weekends
50 g oatmeal and on special occasions BEEF
60 g (1 whole) onion in Vietnam. The coconut
80 g (1 whole) carrot milk and curry powderin CURR
130 g potato the recipe give this dish Y
100 ml coconut milk its special taste. The
addition of oat to this
(
20 g cooking oil recipe can increase our
5 g sugar whole grain intake.
10 g garlic Thịt bò nấu c
5 g (small) onion
5 g curry powder ar
Seasoning and salt to taste y v
ới yến mạch)
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Instructions
Preparation
Cube the beef.
Peel and dice onion.
Peel and chop garlic.
Cooking
Heat the cooking oil in a pan and stir fry beef
(medium rare), put on a plate.
Sauté onion, reduce heat after 3 minutes
and add garlic, and curry powder. Continue
stir-frying for 2 minutes.
Use 1 litre of broth (chicken or pork bones) and
bring to a boil. Add sugar and seasoning, stir
well. Add beef and simmer until tender. Add
oatmeal, peeled and diced carrot and potato.
Cook for 15 more minutes. When it boils again,
pour coconut milk, and season to taste.
Serve with fresh rice vermicelli. If to be served
with bread, add tapioca flour to thicken curry.
Put on a bowl and sprinkle green onion and
coriander for decoration.
167 | Healthy Cooking with Oats – Recipes from SEA
Baked Oat-Stuffed
Snakehead Fish
(Cá quả nhồi yến mạch bỏ lò)
Nutrient Content per Serving Calories 148 kcal Carbohydrate 25.1 g Protein 4.8 g Fat 3.1 g
168 | Digital Edition – Part 1: Indonesia, Malaysia, Philippines, Thailand & Vietnam
Baked Oat-Stuffed Baked Oat-Stuffed
Snakehead Fish Snakehead Fish VIETNAM –
(Cá quả nhồi yến mạch bỏ lò) (Cá quả nhồi yến mạch bỏ lò) B
Serves: 6 Preparation time: 20 min Cooking time: 30 min AKED
Ingredients
O
A T
Baked stuffed snakehead -
S
20 g taro vermicelli fish is a very special and
5 g wood ear delicious dish that requires a TUFFED
5 g dried Chinese mushroom combination of various foods
5 g dried onion to be served together during
5 g garlic festivals or special occasions SNAKEHE
6 g green onion in Vietnam. Oat is introduced
into this traditional
6 g dill dish to give it a crunchy
1 kg (whole) snakehead fish texture while enhancing AD
30 g oatmeal its nutritional value by FISH
50 ml cooking oil increasing the whole grain
20 g soya sauce content of the dish. (
Seasoning, MSG, ground pepper,
vinegar to taste Cá quả nhồi yến mạch bỏ lò)
169 | Healthy Cooking with Oats – Recipes from SEA
Instructions
Preparation
Soak the vermicelli, wood ear and mushroom
in water until they swell and soften, clean and
remove the stalk, chop finely.
Peel and chop onion and garlic.
Remove inedible portions from green onion and
dill, clean and chop.
Scale the fish and clean it with vinegar. Debone
and chop the fish meat finely. Leave the fish
skin intact for stuffing later.
Cooking
Sauté onion and garlic till fragrant. Stir in fish
meat and season to taste. Next add oat and
other chopped ingredients and continue to
mix well and set aside.
Scoop the stuffing and insert under the fish
skin. Lightly oil a piece of foil before placing the
stuffed fish on the foil.
Wrap and bake in oven at 175°C for 25 minutes.
When done, remove and cut fish into sections.
Serve hot with the soaked vermicelli, wood ear
and mushroom.
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