学校假期，给你5道营养均衡的儿童餐

学校假期孩子的生活往往不像平时那么规律，尤其是三餐，家长也不一定有时间管，所以在饮食上的管理讲而规律很重要，家长须选择有营养的食谱，才能保证孩子的营养均衡。

迷你猪扒 Mini Pork Chop

【材料】
猪里脊250克、牛油2汤匙、大葱1粒（切片）、马铃薯1粒（削皮切丁）、红萝卜1条（滚刀切）
【腌料】
白糖1⁄4茶匙、盐1⁄8茶匙、酱油1茶匙、胡椒粉1⁄2茶匙、栗米粉1汤匙
【酱汁材料】
白糖1茶匙、盐适量、黑胡椒粉1⁄2茶匙、清水250克+1茶匙鸡粉、黑酱油少许薯粉1茶匙+1汤匙清水（勾芡）
【做法】
1. 把猪肉切约6公分长薄片，用腌料腌  数小时。（图1-3）
2. 起锅热油，用中低火把猪肉煎至金黄色后排碟。（图4）
3. 用同一个锅热牛油，把大葱炒香，然后加入马铃薯，红萝卜及酱汁材料，   煮至材料熟后调味，并勾芡。（图6-8）
4. 把汁淋在猪扒上即可。

【Ingredients】
250 g pork fillet, 2 Tbsps butter/ cooking oil, 1 big onion(sliced), 1 potato(peeled & cubed), 1 carrot (peeled & wedged)
【Marinade Ingredients】
1⁄4 tsp sugar,1⁄8 tsp salt, 1 tsp light soya sauce, 1⁄2 tsp pepper, 1 tbsp cornflour
【Sauce ingredients】
1 tsp sugar or to taste, salt to taste, 1⁄2 tsp ground black pepper, 250 ml water + 1 tsp chicken stock granules, some dark soya sauce for color
1 tsp tapioca flour + 1 Tbsp water for thickening
【Method】
1. Sliced pork thinly into 6 cm slices, season with marinade for several hours. (pic 1-3)
2. Heat oil in a wok and pan-fry the marinated meat over medium low heat until crispy and golden. Remove to a serving plate.(pic 4)
3. Add butter in the same wok. Sweat the onion until fragrant. Add potatoes,carrots and sauce ingredients, cook until aromatic; adjusting seasonings to taste. Thicken with tapioca flour solution.(pic 5-8)
4. Pour sauce over the pork chop and serve at once.

叉烧鸡肉串 Charsiu Chicken Skewers

【材料】
去骨去皮鸡全腿250克、青葱适量（切段）、竹签10-12支
【腌料】
五香粉1⁄2茶匙，蚝油1汤匙，蒜头1瓣（剁碎），黄糖30克，栗米粉1茶匙，盐1⁄2茶匙，食油2汤匙，清水1⁄2杯
【做法】
1. 用刀背敲松鸡肉，切成2公分方块。
2. 用腌料腌鸡肉30分钟。 （图1）
3. 把鸡肉连腌料一起入锅煮至肉软，熄火。（图2-3）
4. 用竹签串起叉烧，以青葱间隔。（图4）
5. 把叉烧串放入烤炉里，然后涂刷剩余酱汁和额外的油，烤5-8分钟即可。（图5-6）

【Ingredients】
250g chicken whole leg (debone and skinless), spring onions(cut into sections), 10- 12 pcs bamboo skewers
【Marinate】
1⁄2 tsp 5 spices powder, 1 Tbsp oyster sauce, 1 clove garlic chopped, 30 g palm sugar, 1 tsp cornflour, 1⁄2tsp salt, 2 Tbsps cooking oil, 1⁄2 cup water
【Method】
1. Lightly pound the chicken meat with the back of the cleaver to slightly thin the meat. Cut into 2 cm squares.
2. Marinate with char siu marinade for 30 minutes. (pic 1)
3. Heat wok, add the chicken with its marinade & cook until chicken is tender. Remove from heat. There will be some sauce left, set aside.(pic 2-3)
4. Thread the bamboo skewers with the char siu chicken, alternating with spring onions.(pic 4)
5. Turn on the oven into grill position, place the skewered char siu chicken sticks over, pour some sauce & some cooking oil over. Grill for 5-8 minutes, done.(pic 5-6)

通心粉汤 Mac N soup

【鸡汤材料】
鸡壳1个(斩小块后川烫洗净)、猪骨2-3块（川烫洗净)、冰糖10克，胡椒粒1茶匙（捣烂）、清水3公升，盐适量
【材料】
鸡肉200克（切丁）、马铃薯2粒（切丁）、红萝卜1条（切丁）、炸蒜头片3汤匙
【做法】
1. 把鸡壳，猪骨，胡椒和糖放入清水中煮至滚。
2. 转小火焖煮11⁄2-2小时，然后过滤，以盐调味。（图1）
3. 加入马铃薯和红萝卜，煮至软后熄火。（图2-3）
4. 加入鸡肉，煮至熟。（图4）
5. 根据包装指示，把粗通心粉煮熟滴干。（图5）
6. 把通心粉加入汤中煮沸，盛在小碗里，撒上蒜头片，趁热吃。

【Stock Ingredients】
1 whole chicken carcass(chopped into small pieces, blanched and washed), 2-3 pieces pork bones (blanched and washed), 10 g rock sugar, 1 tsp whole white peppercorns (crushed), 3 liters water, salt to taste
【Ingredients】
200 g chicken meat(cubed), 2 potatoes(cubed), 1 carrot(cubed), 3 tbsps or more garlic crisps
【To prepare stock】
1. Add water, chicken carcass, pork bones, peppercorns and sugar, bring to a boil.
2. Lower heat & simmer stock for 11⁄2-2 hours over low heat. Sieve stock into a clean stockpot, add salt to taste.(pic 1)
3. Add potatoes & carrots and cook until tender, turn off heat.(pic 2-3)
4. Add the chicken meat and cook until cooked.(pic4)
5. Cook macaroni according to packet instructions, dish up and drain in a colander.(pic 5)
6. Add macaroni to the stock, bring to boil, ladle into serving bowl, garnish with garlic crisps, serve immediately.

鲜虾沙律 Salad Prawns

【材料】
虾300克（去壳留尾）、无核青葡萄100克、无核紫葡萄100 克、蜜瓜100克（去皮切粒）、黄色灯笼椒80克（切丁）、牛油1汤匙
【沙律酱材料】
美奶滋3-5汤匙、白糖1茶匙、盐适量、胡椒粉少许、柠檬汁少许
【做法】
1.以糖腌虾肉。
2.煮滚一小锅水，把虾仁放入川烫至卷起即可，不要煮过熟。（图2）
3.用不黏锅热牛油，把灯笼椒炒数秒钟后熄火。（图3）
4.把所有材料混合，加入美奶滋、白糖、盐和胡椒粉，然后收入冰箱。（图4-6）
5.吃前滴上少许柠檬汁。

【Ingredients】
300 g prawns(peeled leaving tail intact), 100 g green seedless grapes, 100 g red crimson seedless grapes, 100 g honeydew(peeled & cubed), 80 g yellow capsicum(cubed), 1 Tbsp butter
【Sauce Ingredients】
3-5 Tbsps mayonnaise or to taste, 1 tsp sugar, salt and pepper to taste
【Method】
1. Marinate prawns with some sugar.
2. Bring a small pot of water to a boil, dunk prawns in & remove prawns once it starts to curl up. Be careful not to overcook them. Drain in a colander.(pic 2)
3. Heat butter in a non-stick pan, sauté the capsicum for a few seconds. Remove from heat to cool.(pic 3)
4. In a bowl, combine all the ingredients together. Mix in mayonnaise, sugar, salt and pepper to taste, refrigerate until needed.(pic 4-6)
5. Squeeze some lemon juice over before serving.

鸡饭 Chicken Rice

【饭材料】
3杯白米（约450克，洗净滴干）、食油4汤匙，鸡油50克或黄油2汤匙、蒜头4瓣（剁碎）、蒜头10粒（连皮以刀背拍烂）、鸡高汤600毫升+鸡粉2茶匙、班兰叶6片，姜2寸（拍烂）、盐1½茶匙
【白斩鸡材料】
鸡腿6只（以1茶匙盐、少许胡椒粉、生粉及麻油腌妥）、黄瓜1条（去皮对开切片）
【酱汁】
酱油2汤匙，鸡高汤2汤匙，麻油3茶匙，蚝油6汤匙
【蘸酱】
红辣椒100克、蒜头15克、姜30克、盐1茶匙、白糖1茶匙、鸡高汤50毫升、酸柑汁60毫升、酱油1茶匙
【蘸酱做法】
以电动搅拌器把所有材料搅拌至细后调味即可。
【装饰】
青葱丝少许、黄瓜片

【做法】
1.把腌好的鸡腿放入蒸炉蒸25分钟即可。（图1-2）
2.起锅热油，加入鸡油或黄油、姜、蒜茸、蒜头及班兰叶，炒至蒜头转金黄色。加入白米，炒均后移到电饭煲里。（图3）
3.加入鸡高汤和适量的盐，根据电饭煲操作方式煮熟。（图4）
4.电饭煲自动弹跳后开盖把饭翻松后再盖上焖一焖才吃。
5.把鸡腿砍3-4块排碟，以黄瓜和青葱丝装饰，然后淋上混合的酱汁，沾蘸酱吃。

【Rice Ingredients】
3 cups rice grains （about 450g, wash and drain）, 4 tbsps cooking oil, 50g chicken fats or 2 heaped tbsp margarine, 2” inches ginger(smashed), 4 cloves finely chopped garlic, 10 cloves garlic(with skin on, lightly bruised with the back of the cleaver), 600ml chicken broth + 2 tsps chicken stock granules, 6 sprigs pandan leaves, 1½ tsps salt
【Chicken Ingredients】
6 chicken drumsticks (marinate with 1 tsp salt, some pepper and corn flour, sesame oil), 1 cucumber(peeled, halved and sliced diagonally)
【Sauce  Ingredients】
2 Tbsps light soy sauce, 2 Tbsps chicken broth, 3 tsps sesame oil, 6 tbsp
oyster sauce
【Dipping】
100g red chilies, 15g garlic, 30g ginger, 1 tsp salt, 1 tsp sugar, 50 ml chicken broth, 60ml kalamansi lime juice, 1 tsp light soya sauce
【To prepare dipping sauce】
Blend all ingredients finely with an electric blender and season to taste.
【Garnishing】
Some spring onion, cucumber slices

【Method】
1.Using a steamer, steam the marinated drumsticks for 25 minutes. (pic 1-2)
2.Heat oil in wok, add in chicken fat or margarine, bruised ginger, chopped  garlic, whole garlic and pandan leaves, saute until garlic is fragrant and golden in colour. Add rice and stir well, transfer to rice cooker.(pic 3)
3.Once transferred, add chicken broth and salt to taste into rice mixture.  Cook according to rice cooker’s manual instruction.(pic 4)
4.Once the rice cooker stops and button pops up, give a stir to the rice to fluff it up. Close the lid and keep rice warm.(pic 5)
5.To serve, chop drumstick into 3-4 pieces, pour sauce mixture over, garnish with cucumber and shredded spring onion, dip with chili sauce.