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EXERCISE

upward punches

向上挥拳

DIRECTIONS

  1. Sit upright on a stable chair. Hold a bottle of water on each hand and position the bottles close to chest.

  2. Throw a punch up above your head, keep hand straight.

  3. Retract your hand and punch upward with the other hand.

  4. Repeat step 2 & 3 10 times.

For more exercises, check out the video below!

Water

Whole Chicken (Meat + Carcass)

White Vinegar

Papaya

Carrots

Fresh Corn Cob

Dried White Fungus

Dried Red Dates (Seedless)

Tofu

Pepper

Salt

INGREDIENTS

Modified from recipe contributed by Patricia Goh (Agape Village)

sweet corn & papaya

玉米木瓜汤

4 L

4 (6 kg)

1 soup spoon

3 pcs (1.8 kg)

12 pcs

2 large ears

150 g

250 g

1.8 kg

To taste

To taste

  1. Add in water to the pot, begin to boil.

  2. Wash the whole chicken, remove the skin and trim excess fats. Separate the carcass from the meat and wash with salt and water.

  3. Add the carcass into a soup bag and place in the pot of boiling water.

  4. Add in vinegar and boil for 1 hour.

  5. Wash all vegetables thoroughly. 

  6. Peel and remove the seeds from the papaya. Chop into cubes. Set aside.

  7. Peel and chop the carrots into bite-sized cubes. Set aside.

  8.  Chop the corn into thin round circles. Set aside.

  9. Wash the dried white fungus and red dates and soak in hot water for 10-15 min or until softened.

  10. Slice the tofu into bite-sized pieces. Set aside.

  11. Chop the chicken meat into bite-sized pieces. Set aside.

  12. After 1 hour of boiling the chicken broth, add in the red dates, white fungus, carrots and corn. Continue to boil for 30 min or until the carrots and corn have softened.

  13. Add in the papaya, reduce to low heat and let simmer for 30 minutes.

  14. Add in the tofu and chicken. Cook thoroughly for 5-15 minutes.

  15. Season with salt and pepper if desired.

  1. 在锅里放水,把水煮开。

  2. 鸡洗净,去皮,去除多余的脂肪。

  3. 把鸡肉和骨头分开。骨头用盐和水洗净。

  4. 把鸡骨装进汤袋 ,放入锅里。

  5. 加入白醋,煮沸1小时。

  6. 彻底洗净所有蔬菜。

  7. 木瓜去皮,去种子。切成小块。搁置一旁待用。

  8. 红萝卜去皮,切成小块。搁置一旁待用。

  9. 玉米切成小段,豆腐切成小块。 搁置一旁待用。

  10. 干白木耳和红枣洗净,在热水中浸泡10-15分钟或至软化。

  11. 鸡肉切成小块,搁置一旁待用。

  12. 鸡汤煮沸1小时后,加入红枣、白木耳、红萝卜,和玉米。继续煮30分钟或至红萝卜和玉米软化。

  13. 加入木瓜,转为小火继续煮30分钟。

  14. 加入豆腐和鸡肉,煮5-15分钟至鸡肉熟透。

  15. 加入盐和胡椒粉调味即可。

全鸡

白醋

木瓜

红萝卜

玉米

干白木耳

红枣(无核)

豆腐

胡椒粉

4 L

4 (6 kg)    

1 汤匙

3 个 (1.8 kg)

12 个

2 个(大)

150 g

250 g

1.8 kg

适量

适量

​Serving size: 30 pax

​分量:30碗

METHOD

食材

做法

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