cover_Cover_OtherPages 14/05/10 10:09 PM Page 1

Healthy & Tasty

Challenge Recipe
Competition

the
Cook Book
Chinese

Filipino

Italian

Samoan

Pages 2-7

Pages 8-13

Pages 14-18

Pages 20-25

Sri Lankan

Sinhalese

Tamil

Pages 26-31

Pages 32-38

cover_Cover_OtherPages 14/05/10 10:09 PM Page 2

Healthy & Tasty

Challenge Recipe
Competition

the Cook Book

Introduction
The NSW Multicultural Health Communication Service (MHCS) is
delighted to present a collection of recipes which were the result of a
year long project culminating into a showcase of dishes embracing the
recommended guidelines for healthier living and prepared by members
of the Chinese, Filipino, Italian, Samoan and Sri Lankan communities.

Below are some useful hints for following

and maintaining a healthy diet.
What is a serve?

The project was developed and implemented by MHCS whose role

is to address the health needs of CALD communities by producing
multilingual resources and conducting social marketing campaigns.
MHCS has also a well known website with health resources on over 400
health topics in approximately 45 languages (www.mhcs.health.nsw.gov.au).
In 2008, MHCS was commissioned by the Australian Better Health
Initiative (ABHI) to support the Measure Up campaign the national
program aimed to reduce risk factors for chronic diseases like heart
disease, type 2 diabetes and cancer.

One serve of vegetables is 75 grams

or about one medium potato, or
half a cup of cooked vegetables, or
one cup of salad vegetables, or one
cup of salad vegetables, or half a
cup cooked legumes (dried beans,
peas or lentils)

The competitions held in 2009 encouraged people from these communities

to submit recipes relevant to their culture and using healthy food tips from
ABHI. In this endeavour MHCS worked in partnership with the Chinese
Australian Services Society (CASS), Philippine-Australian Community
Services Inc (PACSI), Italian Association of Assistance (Co.As.It), Samoan
Council Sydney and the Sri Lanka Association of NSW (SLANSW).
Approximately 200 recipes were received and the selection of the following
29 recipes was carried out by an accredited dietitian, a chef and a member
of the partner organisation from each of the participating language groups.
MHCS sincerely hope that you will be tempted to try these delicious
recipes for their simplicity, taste and better health outcomes.

One serve of fruit is 150g or about

one medium piece (e.g. apple) or
two small pieces (e.g. apricot), or
one cup of chopped or canned fruit
or 1 tablespoons dried fruit.

The Australian Guide to Healthy Eating,

Commonwealth Copyright 1998 is
reproduced with permission of the
Australian Government Department
of Health and Ageing, 2010.
Independent Government information regarding
healthy eating is available at the Australian Government
Department of Health and Ageing website at:
http://www.health.gov.au/internet/main/publishing.nsf/
Content/health-pubhlth-strateg-food-resources.htm

cover_Cover_OtherPages 14/05/10 10:09 PM Page 3

Chinese
Chinese Recipe Competition Judging Day
Dietitian
Jane Lam
Bilingual Health Promotion Officer
Multicultural Health Unit SESIAHS
Chef
May Lee
Celebrity Chef Radio Host (2CR & SBS Radio)
Community Judges
Da Mea Cheng
William Shiu
Molly Yu
Echo Yu
Chun Xia Yang

Finalists & Recipes

Le Sheng Liang
(Winner), King Prawn Salad
Wai Ling Yim
Prawns and Vegetables
Diana Olrick
Chicken with Taro Casserole
Yee Do
Chicken Rice with Nuts and Vegetables
Sui Hung Lam
Vegetable Rolls
Partner Community Organisation
Chinese Australian Services Society (CASS)
Coordinated by Bosco Chang

King Prawn_Recipe 14/05/10 9:13 PM Page 1

Prawns and Vegetables2_Chinese Recipe 14/05/10 9:09 PM Page 1

Chicken with Taro Casserole_Chinese Recipe 14/05/10 9:14 PM Page 1

Chicken rice w nuts & vegetables_2_Chinese Recipe 14/05/10 9:15 PM Page 1

Vegetable Rolls_Chinese Recipe 14/05/10 9:17 PM Page 1

cover_Cover_OtherPages 14/05/10 10:09 PM Page 4

Filipino
Filipino Recipe Competition Judging Day
Dietitian
Bernadette Galing-Aquino
Auburn Hospital Dietitian in Charge

Finalists & Recipes

Neria Soliman
(Winner), Adobo Supreme

Chef
Benny Rebong
Blacktown Workers Club Executive Chef

Aileen Vidal Reardon

Binakol na Chicken

Anne Marie Carlos

Former Darling Harbour Convention Centre Chef
Community Judges
Marizette Wallace
Elpidio Castalone
Alwin Ramos
Cynthia Ferrer
Elvira Alejo

Eduardo Delaguiado
Pinoy Style Mixed Vegetables, Fruits & Prawns Stir Fry
Sheila Constantino
Lechon Manok with Salad Ilocano
Maria Andrea Bermudez-Gonzalez
Saucy Vegetable Rice Topping w/Sardine Omelette
Partner Community Organisation
Philippine-Australian Community Services (PACSI)
Coordinated by Nelia Sumcad
Venue Sponsor
The Basement Karaoke Bar & Filipino Restaurant
Blacktown
n

Adobo Supreme_Recipe_Filipino 14/05/10 9:25 PM Page 1

Binakol na Chicken_Recipe_Filipino 14/05/10 10:21 PM Page 1

Binakol na Chicken*

Binakol na Manok

8 mins Preparation + 20 mins Cooking

8 minuto Paghahanda + 20 minuto Pagluluto

Ingredients:
1 tbsp extra virgin olive oil
3 cloves garlic, chopped
1 medium onion, finely chopped
Thumb sized piece ginger, chopped
and squashed
500g chicken wings
500g skinless chicken drumsticks
3 young coconuts (juice and meat)
Peppercorns to taste
1 tbsp fish sauce
1 bunch fresh spinach
1 sayote* or 1 unripe papaya
2 red chillies | cup parsley,
chopped
Method:
Heat olive oil in pan. Saut garlic, onion and
ginger. Be careful not to burn. Toss in all the
chicken pieces then pour in a tbsp of fish sauce.
Saut until chicken meat releases its own juice w/o adding
water. Stir often. Chop open the top shell of the coconuts and
pour all the fresh coconut juice into the chicken pot. Boil for
5 minutes over medium heat. Scrape the young coconut meat
& mix w/ chicken. Add sayote or unripe papaya. Add about 7 to 10
peppercorns to taste. Simmer for another 10 minutes. Boil for another
3 minutes. Add spinach leaves and continue to simmer for
another minute. Use the fresh young coconut juice as soup. Coconut
shells may be used as serving bowls. Garnish with parsley and chilli.

Can be served with fresh crusty bread

*Chicken Binakol: Means Filipino chicken soup with young coconut meat and juice.

Mga Sangkap:
1 kutsarang extra virgin olive oil
3 butil ng bawang na tinadtad
1 katamtamang laki ng
sibuyas na tinadtad
Luya na sinlaki ng hinlalaki
na tinadtad at dinurog
500g na pakpak ng manok
500g na drumstik ng manok
na walang balat
3 batang niyog (sabaw at laman)
Pamintang buo na panimpla
1 kutsarang patis
1 tali ng sariwang spinach
1 sayote o 1 papayang hilaw
2 siling labuyo
tasa ng tinadtad na perehil (parsley)
Paraan:
Painitin ang olive oil sa kawali. Igisa ang bawang,
sibuyas at luya. Ingatang huwag masunog. Ilagay ang
manok at buhusan ng isang kutsarang patis. Sankutsyahin, hanggang
sa magtubig-tubig ang manok nang hindi nilalagyan ng tubig.
Haluing madalas. Tagain ang bao ng niyog at ibuhos ang
sabaw nito sa kawali na may manok. Pakuluin ng 5 minuto
sa katamtamang apoy. Kayurin ang batang niyog at ihalo sa manok.
Ilagay ang sayote o hilaw na papaya. Lagyan ng 7 hanggang
10 pamintang buo depende sa panlasa. Pakuluin nang atay atay ng
10 minuto pa. Pakuluin ng karagdagang 3 minuto pa. Ilagay ang
dahon ng spinach at patuloy na pakuluan nang atay-atay ng isa pang
minuto. Gamitin ang sariwang sabaw ng niyog na sopas. Ang mga bao
ng niyog ay puwedeng gamiting mangkok na panghain. Lagyan ng
parsley at sili bilang palamuti

*Sayote: Also known as Chayote. It does not need to be peeled and can be eaten raw in salads.
It can also be boiled, stuffed, mashed, baked, fried, or pickled. It has a very mild flavor by itself,
and is commonly served with seasonings
Aileen Vidal Reardon Finalist, Filipino Recipe Competition

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VegFruit&Prawn_Recipe_Filipino 14/05/10 9:20 PM Page 1

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Lechon Manok_Recipe_Filipino 14/05/10 9:22 PM Page 1

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SaucyVegetable_2_Recipe_Filipino 14/05/10 9:21 PM Page 1

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cover_Cover_OtherPages 14/05/10 10:09 PM Page 5

Italian
Italian Recipe Competition Judging Day
Dietitian
Sharon Natoli
Food & Nutrition Australia Founding Director

Finalists & Recipes

Manuela Di Giovanni
(Winner), Italian Capsicum Stew

Chef
Danny Russo
Beresford Hotel in Surry Hills

Maria Mul
Millecosedde A Thousand Little Things

Community Judges
Gianna Di Genua
Richard Massaioli
Ondina Demarchi
Augusta Farina
Carmela Buonomo

Nerina Ierano
Baked Zucchini & Potato Flan
Maria Cundari
Meal from Catania Caponata Catanese
Partner Community Organisation
Italian Association of Assistance (Co.As.It)
Coordinated by Thomas Camporeale and Katy Davies

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Italian Capsicum Stew_Italian Recipe 14/05/10 9:31 PM Page 1

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Millecosedde_Italian Recipe 14/05/10 9:27 PM Page 1

16

Baked Zucchini & Potato Flan_Italian Recipe 14/05/10 9:32 PM Page 1

17

Meal fr Catania_Italian Recipe 14/05/10 9:28 PM Page 1

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cover_Cover_OtherPages 14/05/10 10:09 PM Page 6

Samoan
Samoan Recipe Competition Judging Day
Dietitian
Jane Lam
Bilingual Health Promotion Officer
Multicultural Health Unit SESIAHS
Chef
Diane Temple
Home Economist & Author
Community Judges
Sitaua Malifa
Claudias Mariner
June Teaurima
Theresa Toleafoa
Sina Winterstein
Daniel Webber

Finalists & Recipes

Talia McKinlay
(Winner), Salmon in Coconut Milk with Avocado
Papaya & Rockmelon Salad
Represented by Kesa Gollan
Tepora Porter
Sweet Potato Salad and Mango Chicken
Represented by Quini Luau
Pricilla Mariner
Gluten Lamb with Stuffing
Alofa Togafau
Stir Fry
Sala Folasa-Tuioti
Meatballs and Taro Salad
Partner Community Organisation
Samoan Council Sydney
Coordinated by Bonita Toleafoa and Freddy Sooala

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Salmon in Coconut Milk with Sweet Ptato, Avo, Ppaya n Rockmelon Salad _Samoan Recipe 14/05/10 9:36 PM Page 1

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Sweet Potato Salad_Mango Chicken _Samoan Recipe 14/05/10 9:34 PM Page 1

22

Gluten Lamb w stuffing_Samoan Recipe 14/05/10 9:46 PM Page 1

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Beef and Vegetable Stir Fry_Samoan Recipe 14/05/10 9:47 PM Page 1

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Meat Balls n Taro Salad_Samoan Recipe 14/05/10 9:44 PM Page 1

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cover_Cover_OtherPages 14/05/10 10:09 PM Page 7

Sri Lankan
Sinhalese

Sri Lankan Sinhalese Recipe Competition Judging Day

Dietitian
Shamala Ratnesar
Consultant Dietitian Nutritionist
Author & Developer of The Total LIFE Diet

Finalists & Recipes

Roshani Abeywickrema
(Winner), Southern Salad w/ Chicken & Walnut
Recipe by Indra Abeywickrema

Chef
Sunil Ranasinghe
Sunils Spice Centre Owner

Pushpa Ranasinghe
Vegetables in Tomato Garlic Sauce Served with Couscous

Community Judges
Wimal Perera
Paul Van Reyk
Kamal Kalamaneson
Himali Siriniwasa
Pavithra Nikesh Malalanayake

Shiromi Anandagodage
Stuffed Capsicums
Wimala De Silva
Stuffed Eggplant
Damayanthi Malalagama
Fun Fried Rice
Recipe by Nadeesha Kaluwitharana
Partner Community Organisation
Sri Lanka Association of NSW (SLANSW)
Coordinated by Dr. Ruwan Walpola
Venue Sponsor
Blue Elephant Restaurant, Pennant Hills
n

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Southern Salad w Chicken n Walnuts_Sinhalese Recipe 14/05/10 9:56 PM Page 1

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Vege in Tom-Garlic Sauce w Couscous_Sinhalese Recipe 14/05/10 9:52 PM Page 1

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Stuffed Capsicums_Sinhalese Recipe 14/05/10 9:54 PM Page 1

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Stuffed Eggplant_Sinhalese Recipe 14/05/10 9:53 PM Page 1

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Fun Fried Rice_Sinhalese Recipe 14/05/10 9:59 PM Page 1

Fun Fried Rice

*ka f;mrd n;a

15-20 mins Preparation + 45-50 mins Cooking

iQodk lsrSug '15-20 + msiSug '45-50

Ingredients:
1 cups uncooked basmati rice
4 cups of water
cup uncooked lentils
200gms lean chicken mince
2 small eggs (optional)
1 cup frozen or fresh carrot,
beans and peas cut into cubes
1 large tomato, chopped
1 large onion, chopped
2-3 cloves of garlic, finely chopped
1 piece ginger, finely chopped
1 tsp cumin powder
1 tsp roasted curry powder
1 tsp chilli powder
1 tbsp oil
Salt to taste

wjYH jH:
ndia u ;S yd,a flda m a m 1
j;= r flda m a m 4
mma m q flda m a m
wUrd .;a ,S k a l= l = ` M uia .% E 200
l= v d m% u dKfha ;a ; r 2 ^wjYH k&
y;/ia len,s j ,g lmd.;a wYS ; l<
fyda kejq ler" fndax yd mSia fldamam 1
lmd .;a ;la l d,s f,dl= f. 1
lmd .;a f,dl= `MEKq f. 1
is y s k a j lmd .;a iq `MEKq la 2-3
is y s k a j lmd .;a b`.= r e lene,a , la
re l= v q f;a ye` 1
neo.;a ;= k my l= v q f;a ye` 1
ia l= v q f;a ye` 1
f;,a fi ye` 1
wjYH muKg Kq

Method:
Wash rice and lentils. Cook in 4 cups of salted water. In a
wok, heat oil, saut garlic and ginger. Add the cumin, roasted
curry, chilli powder, tomato and onion, saut for 2-3 minutes. Add
minced chicken and cook through. Add the eggs (optional) fry
briefly. Add the vegetables and stir through. Add the boiled rice
and lentils to the mixture and mix well.

idok l%uh:
yd,a iy mmamq fidaod.kak' Kq iys; j;=r fldamam 4 lska
msi.kak' f,dl= ;d hl f;,a r;a lr iq `MEKq iy b`.=re neo
.kak' re" neo.;a ;=kmy l=vq" iaa l=vq" ;lald,s yd `MEKq tla lr
kd 2-3 la ;nkak' wUrd .;a ,Ska l=l=`M uiatla lr msi.kak'
^wjYH k& ;a;r tla lr iaj,am f ,djla f;mrd lrkak'
t<j`M thg tlalr l<j lrkak' msi.;a iy,a iy mmamq o
tlalr fyd` ka Y% lr.kak'

This dish is a good source of fibre and is low in sodium.

Serve with a large green salad.
Damayanthi Malalagama Finalist, Sri Lankan (Sinhalese) Recipe Competition

Recipe by: Nadeesha Kaluwitharana

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cover_Cover_OtherPages 14/05/10 10:09 PM Page 8

Sri Lankan
Tamil

Sri Lankan Tamil Recipe Competition Judging Day

Dietitian
Shamala Ratnesar
Consultant Dietitian Nutritionist
Author & Developer of The Total LIFE Diet
Chef
Siva Kumaran
Blue Elephant Restaurant Owner
Community Judges
Col. V Ramanathan
Malathy Uthayachandran
Viji Dhayanathan
Surendrini Giri
Anette Gunasingam

Finalists & Recipes

Seetha Santiago
(Winner), Cabbage and Carrot Salad
E.A (Ariyamalar) Visuanathan
Chicken Fried Rice
Subahini Paveethan
Kottu Rotti
Lingeswary Sabaratnam
Special Fried Veggie Rice
Marina Vasantharajan
Spicy Vegetarian Rice with Mutton Pirattal
Drumstick Curry and Vallanai & Tomato Salad
Partner Community Organisation
Sri Lanka Association of NSW
Coordinated by Dr. Ruwan Walpola
Venue Sponsor
Blue Elephant Restaurant, Pennant Hills
n

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Cabbage and Carrot Salad_Tamil Recipe 14/05/10 10:06 PM Page 1

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Chicken Fried Rice _Tamil Recipe 14/05/10 10:05 PM Page 1

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Kotthu Rotti_Tamil Recipe 14/05/10 10:04 PM Page 1

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Special Fried Vegetable Rice_Tamil Recipe 14/05/10 10:02 PM Page 1

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Spicy Vegetarian Rice_2_Tamil Recipe 14/05/10 10:01 PM Page 1

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Spicy Vegetarian Rice_2_Tamil Recipe 14/05/10 10:01 PM Page 2

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vi
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SW

> Healthy eating > Being physically active > Achieving and maintaining a healthy weight

The Get Healthy Information and Coaching Service is a free,

confidential telephone Service funded by NSW Health. It helps people
make lifestyle changes in relation to:
> Healthy eating
> Being physically active
> Achieving and maintaining a healthy weight
Qualified Get Healthy coaches will provide information and ongoing
health coaching and support to help you achieve your health goals.
Just call 1300 806 258 Monday to Friday 8am 8pm
or visit www.gethealthynsw.com.au.

cover_Cover_OtherPages 14/05/10 10:09 PM Page 9

Healthy & Tasty

Challenge Recipe
Competition

the Cook Book

Acknowledgements
Produced by:
NSW Multicultural Health Communication Service
(MHCS)
Funded by:
Centre for Health Advancement
NSW Health Department / Measure Up campaign
Australian Better Health Initiative
Live Life Well NSW Health
(Get Healthy Information & Coaching Service)

MHCS Healthy & Tasty Challenge 2009

Project Team:
Director:
Peter Todaro
Communication & Social Marketing Manager:
Michael Camit
Project Officers:
Jess Helaratne | Germana Morassi | Chris Gollan
Sam Shen | Tina Jin
Dietitian:
Effie Houvardas
Graphic Design:
Joel de los Santos
Photography:
Sithiravelu Davandra | Rajan Manickarajah
Printer:
Dot for Dot Solutions Pty Ltd

Multicultural Health Communication Service would like to thank all the dietitians, chefs, community group members,
area health and community workers, bilingual medical practitioners, ethnic media, restaurant owners, councils, and
partner community organisations who have made the Healthy & Tasty Challenge 2009 Cookbook possible.

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Healthy & Tasty

Challenge Recipe
Competition

the Cook Book

Sri Lanka Association

of NSW Inc

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