21/03/2025

FRIDAY | MAR 21, 2025

/thesuntelegram FOLLOW / Malaysian Paper

ON TELEGRAM m RAM

12

LYFE

Quick bites o Easy, delicious sahur recipes for nourishing start T HE pre-dawn meal during Ramadan, sahur , is essential for sustaining energy throughout the day. A well 2. Add tofu cubes and cook until golden brown. 3. Toss in the bell peppers and baby spinach. 4. Season with soy sauce and chilli flakes. 5. Serve warm with rice or on its own. Ű BY THASHINE SELVAKUMARAN

balanced sahur should be nutritious, easy to prepare and satisfying. Here are seven quick and easy recipes that will keep you feeling full and energised for the day ahead. Chicken and egg congee A warm, comforting bowl of congee is an excellent way to start the day. It is easy to digest, packed with protein and keeps you full for hours. 4 cups of water or chicken broth 100g of boneless chicken breast, shredded 1 egg 1 tablespoon of soy sauce ½ teaspoon of white pepper Spring onions & fried shallots (for garnish) Instructions 1. Rinse the rice and cook it with water/broth over medium heat until soft. 2. Add the shredded chicken and let it simmer. 3. Crack an egg into the congee and stir gently. 4. Season with soy sauce and white pepper. 5. Serve hot, garnished with spring onions and fried shallots. Stir-fried tofu and vegetables This high-protein, fibre-rich dish is for a quick and healthy sahur . Ingredients 1 block firm tofu, cubed 1 tablespoon of sesame oil 1 clove garlic, minced ½ cup of bell peppers, sliced ½ cup of baby spinach 1 tablespoon of soy sauce ½ teaspoon of chilli flakes (optional) Instructions 1. Heat sesame oil in a pan and saute garlic until fragrant. Ingredients ½ cup of jasmine rice

Roti telur wrap A quick and filling twist on a Malaysian favourite, this dish is a good way to enjoy bread.

Ingredients 1 whole wheat flatbread 2 eggs, beaten ½ onion, chopped ½ tomato, diced ½ teaspoon of curry powder 1 teaspoon of butter

Warm, comforting and easy to digest congee keeps you full for hours. – PIC FROM YOUTUBE @OMNIVORES COOKBOOK

Ingredients 150g of rice vermicelli ( mee hoon ), soaked and drained 1 tablespoon of oil 2 cloves garlic, minced ½ onion, sliced 1 egg, beaten 100g of chicken or prawns (optional) ½ cup of shredded cabbage 1 tablespoon of soy sauce 1 teaspoon of oyster sauce ½ teaspoon of white pepper 1 red chilli, sliced (optional) Spring onions & fried shallots for garnish Instructions 1. Heat oil in a wok and saute garlic and onions until fragrant. 2. Add chicken or prawns (if using) and cook until done. 3. Push ingredients to the side and pour in the beaten egg. Scramble it, then mix everything together. 4. Add mee hoon , soy sauce, oyster sauce and white pepper. Stir-fry until evenly coated. 5. Toss in cabbage and sliced chilli, cooking for another minute. 6. Garnish with spring onions and fried shallots before serving hot. Sahur does not have to be complicated. These quick and nutritious recipes offer a mix of comforting Asian flavours and simple Western classics. These meals will keep you fuelled for the day ahead. Happy fasting!

Instructions 1. Heat butter in a pan and saute onions until soft. 2. Add tomatoes and curry powder, then pour in the beaten eggs. 3. Cook until scrambled, then place on the bread. 4. Cut it up into a sandwich and serve warm. overnight oats A no-cook, grab-and-go meal that is packed with fibre and protein. Ingredients ½ cup of rolled oats ½ cup of milk (or dairy-free alternative) 1 tablespoon of peanut butter ½ banana, sliced ½ teaspoon of cinnamon 1 teaspoon of honey Instructions 1. Mix all ingredients in a jar. 2. Cover and refrigerate overnight. 3. Stir well before eating. Scrambled eggs and avocado toast A protein-packed classic that is quick and satisfying. Peanut butter and banana

Fuss-free, Malaysian-style egg wrap for a satisfying sahur . – PIC FROM YOUTUBE @DAPURBIRU

1 tablespoon of butter Salt & black pepper to taste Chilli flakes (optional)

1 teaspoon of soy sauce 1 teaspoon of fish sauce ½ teaspoon of sugar ½ cup of fresh Thai basil leaves

Instructions 1. Heat butter in a pan and scramble the eggs over low heat. 2. Spread mashed avocado on toast and top with scrambled eggs. 3. Season with salt, pepper and chilli flakes. Thai basil chicken with rice A quick dish that is protein-packed and full of aromatic spices.

1 cup of cooked rice 1 fried egg (optional)

Instructions 1. Heat oil in a pan and saute garlic and chilli until fragrant. 2. Add the minced chicken and stir-fry until cooked. 3. Mix in oyster sauce, soy sauce, fish sauce and sugar. 4. Toss in Thai basil leaves and cook for 30 seconds. 5. Serve with hot rice and a fried egg on top. Fried mee hoon A simple and filling dish for a quick sahur .

Ingredients 200g of minced chicken 1 tablespoon of oil 2 cloves garlic, minced 1 red chilli, sliced (optional) 1 tablespoon of oyster sauce

Ingredients 2 eggs ½ avocado, mashed 1 slice of whole grain bread

The scrambled eggs and avocado toast is creamy and packed with protein. – PIC FROM YOUTUBE @NO FRILLS MEALS

Stir-fried tofu and vegetables is a quick, protein-packed dish. – PIC FROM YOUTUBE @KHINS KITCHEN

The Thai basil chicken with rice is a spicy stir-fry. – PIC FROM YOUTUBE @FOOD WISHES