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Yummy Protein Meals to Fuel Your Kid’s Day!

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11 March 2024

•

3 minute read

Yummy Protein Meals to Fuel Your Kid’s Day!

By Café Columbia

Are your kids always on the go, but you struggle to prepare dishes that keep them energised and satisfied?

It is time to power up their day with protein-packed dishes that’ll keep them fueled and focused!

Whether they are having fun with their friends or acing their homework, fueling them with the right foods can make all the difference.

Chef Mohd Zulhilmi Abdullah from Café Columbia, Columbia Asia Hospital – Tebrau, shares four simple yet healthy and delicious recipes you may try.

Let’s explore the meals that can give your kids the protein they need to power through their days!

Say goodbye to sluggish mornings and hello to a day filled with energy!

Cheesy Omelette with Toast

Course:  Snack
Cuisine: Asian, Western
 

Ingredients

  • 2 fresh eggs
  • ½ Holland onion chopped
  • 1 tbsp carrot diced small
  • 2 tbsp capsicum (multi-coloured) diced small
  • 3 button mushroom sliced
  • 1 tbsp mozzarella cheese shredded
  • 2 tbsp cheddar cheese grated
  • 1 tbsp cooking oil
  • 2 slice wholemeal bread
  • Salt to taste
  • Pepper to taste

Instructions

  1. Beat the eggs with a small pinch of salt and pepper until they become frothy.
  2. Add some oil to a hot pan. Sauté onion, carrots, capsicum and mushrooms for about 1-2 minutes.
  3. Pour in the eggs. Stir and cook until it is half-cooked.
  4. Add in cheese, fold the omelette, and continue to cook over low heat until the cheese melts.
  5. Ready to serve with toasted wholemeal bread.

Chicken Tortilla Wrap

Course: Appetiser, Snack
Cuisine: Western
 

Ingredients

  • 1 chicken breast small
  • 1 tbsp cooking oil
  • 1 tsp Cajun spice
  • 1 piece tortilla
  • 1 tbsp mayonnaise
  • 1 tbsp chili sauce
  • 2 slices Japanese cucumber
  • 3 pc cherry tomatoes
  • 3 slices capsicum (multi colour) thinly sliced
  • 2 slices red onion
  • 1 pc iceberg lettuce shredded
  • Salt to taste
  • Pepper to taste

Instructions

  1. Marinate chicken with oil, Cajun spice, salt and pepper.
  2. Heat the pan, place the chicken on the pan, and cook until it is well-cooked.
  3. After it is cooked, slice the chicken.
  4. Spread the tortilla flour with mayonnaise and chili sauce.
  5. Place the cucumber, tomato, capsicum, onion, chicken and lettuce on tortilla flour.
  6. Roll and fold it tightly.
  7. Heat the pan, and cook the wrap for 1 minute per side until the tortilla turns golden brown.
  8. Ready to serve.

Chicken Carbonara Pie

Course: Appertiser, Snack
Cuisine: Western
 
Servings: 1
 

Ingredients

  • 2 pcs plain paratha
  • 1 egg yolk
Carbonara Filling
  • 1 tbsp cooking oil
  • ½ Holland onion diced small
  • 2 tbsp carrot diced small
  • 2 tbsp celery diced small
  • ½ tsp dried oregano
  • 3 pcs button mushrooms thinly sliced
  • 1 cup minced chicken
  • 1 cup fresh milk
  • ½ tbsp cooking cream
  • 1 tbsp Parmesan cheese grated
  • Salt to taste
  • Pepper to taste

Instructions

Carbonara Filling
  1. Heat the pan with oil. Sauté onions, carrots, celery, oregano, and mushrooms for about 2 minutes.
  2. Add in chicken and stir it until fully cooked.
  3. Add in milk, cooking cream and cheese, then stir for about 2 minutes.
  4. Season with salt and pepper. Put it aside.
  5. Place the plain paratha base, and add in carbonara filling.
  6. Fold and close the paratha to make a pie shape and press the edges of the paratha with a fork.
  7. Lightly brush with egg yolk on the top of the paratha.
  8. Cook in the oven for about 10 minutes at 180 °C.

Wholemeal Pita with Scrambled Eggs & Mushrooms

Course: Appertiser, Snack
Cuisine: Western
 

Ingredients

  • 2 fresh eggs
  • 2 tbsp milk
  • 1 tbsp cooking oil
  • ½ Holland onion chopped
  • 2 tbsp capsicum red & green medium diced
  • 5 pcs cherry tomatoes halved
  • 5 pcs button mushroom sliced
  • 1 tbsp green coral lettuce
  • 2 pcs wholemeal pita bread
  • Salt to taste
  • Pepper to taste

Instructions

  1. Crack the eggs into a bowl, add in milk, and whisk until the eggs are thoroughly combined.
  2. Heat the pan with oil. Sauté onions, capsicum, cherry tomatoes, and mushrooms until it turns golden brown.
  3. Pour in the egg mixture and let it cook for a few seconds, then season it with salt and pepper.
  4. Stir the egg mixture every few seconds until it is scrambled and well-cooked.
  5. Fill the scrambled egg into the wholemeal pita bread with lettuce.
  6. Ready to serve.

This article first appeared in Motherhood, 11 March 2024.

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11 March 2024

•

3 minute read

Yummy Protein Meals to Fuel Your Kid’s Day!

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