Wednesday, July 6, 2011

My Cooking Journal 16 - Sweet and Sour Luncheon Meat with Mix Veg.

Do you know that colourful capsicums (most commonly found in our local are red, yellow and green) are very nutritious to us?  Red, yellow and orange are sweeter and pleasant to the taste whereas green is slightly bitter and less sweeter. Strong and brighter colour of capsicum has higher concentration of anti-oxidants.

Capsicums are rich in Vitamin A (beta-carotene), C and E. It contains all powerful anti-oxidants that help us to guard against free radicals to our body cells, nerve, blood vessels and even can strengthen our body's immunity. It is capable in treating heart disease, respiratory problems like asthma, cataract, prevent blood clot in blood vessel and maintaining healthy teeth, bone and skin.
Capsicums are low in fats, calories and cholesterol. It contain proteins and a wide range of Vitamin B complex (B1, B2, B3, B5, B6 and B9) and contain minerals such as potassium, manganese, thiamine, molybdenum, trytophan, copper, cobaly and zinc.

Capsicums help to speed up our body metabolism and good for weight lose. It is also a good source of fiber that helps to prevent constipation and act as a stimulant herbs to relieve indigestion, stomach ulcers and diarrhea.

Capsaicin in capsicums helps to block the transmission of pain in the spinal cord from the skin and is capable to relieve migranes and headaches. It provides some protection from cancer and is effective in fighting off food-borne bacteria disease found in raw shell fish. Drinking capsicium juices is effective in lowering our blood pressure and a good cure for those with sore throat.  

I love to cook capsicum for my family as it is one of a nutrient-dense food to be consumed habitually. My son now appreciates the taste of capsicums (the red and yellow ones) after my few efforts in convincing him that eating more capsicums will make him strong and healthy like a "SUPER POWER MAN". I am glad that he would even request me to cook capsicum at times.

My home-made sweet and sour dish ingredients comprise of luncheon meats (in can), capsicums, potato, red onion and tomato. It is really delicious!

Buy, Selection and Storage:

You can buy capsicium from any local supermarkets or wet markets. Remember to choose those that are firm, smooth skin, wrinkles free and feel heavy for its size.
Store them in a plastic bag in the refrigerator and can stay fresh for up to 5-7 days. Only wash them when you want to use it.  However, if you have cut and wash them and decided not to cook on the same day, just store them in air-tight container and can still stay fresh for up to 5 days.




  1. 200g Luncheon Meat - Cut into small cubes
  2. 1 medium capsicum -  Cut into pieces
  3. 1 Potato - Peel skin, wash and cut into small cubes and soak in salt water for 20 min.
  4. 1 Red Onions - Peel skin, cut into wedges
  5. 1 Red Chilli - thinly slices
  6. 1 tablespoon minced garlic
  7. 3 slices ginger
  8. Pinch of sugar and pepper
  9. 1/2 tablespoon oyster sauce
  10. 1 tablespoon tomato sauce 
  11. 2 tablespoon olive oil
  12. 2 tablespoon water
  1. Remove potatoes from the bowl of salt water. Pat dry with paper towel and set aside.
  2. Mix tomato sauce, oyster sauce and water in a bowl, stir well and set aside.
  3. Heat 1 teaspoon olive oil on work, pan fry luncheon meats till its turn brown on all sides. Place a paper towel on a plate, transfer "brown" luncheon meats from wok to plate and set aside.  
  4. Add 2 tablespoon olive oil to heated wok, once oil heated, pan fry pototoes till its turn brown and slightly soft on all sides.  Place a paper towel on a plate, transfer "brown" pototoes from wok to plate and set aside.  
  5. Remove excess oil from wok (left about 1 teaspoon), add slice ginger, fry till fragrance and add minced garlics and sliced red chilli and continue to stir fry till garlic turns slightly brown.
  6. Add tomato, potatoes and luncheon meats, give a good stir for 5 minutes over high heat.
  7. Add capsicums, red onions, pinch of pepper and sugar and stir well for another 3 minutes.
  8. Add sweet and sour sauces and mix well to coat.
  9. Dish up and serve.
Method 3.

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Method 8.

1 comment:

  1. I’ve tried all sorts of coughing syrups, believe me, but none of them helps. Even though Nin Jiom Pei Pa Koa does not eliminates the cough I like to stick to this chinese syrup I’ve been taking since I was a kid: Nin Jiom Pei Pa Koa. My grandfather is chinese, so I guess my mom got the advice from him. I was really surprised when I found that chinese market selling it here in Belgium. It does have a refreshing, soothing, sweetening effect…as long as it lasts…then back to coughing mode.