HIIT

30 sec work 10 sec rest

Rest 1 min in between sets
Repeat 5x
Toe touches
Suitcases
Hip Thrust
RB shoulder press
MB Pulse lunges
MB Russian twist �

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- Lipton Yellow Label Tea, 2 Tea bags

- Water, 1 Cup
- Evaporated Milk, 1 Cup
(Erratum: This should only be 1/3 cup. ^_^)
- Sugar, 2 Tbsp
- Ice (can be cubes or crushed, whatever you have available)

Simple way to do it:

- Steep 2 tea bags of Lipton Yellow Label in 1 cup of hot water until the water
becomes dark brown. I left it overnight and it became opaque brown, I preferred it
this way because it gave out a strong tea flavor.
- Pour in the cold Milk and Sugar and stir like there�s no tomorrow,... or only
until the sugar melts. ^_^
- Add Ice. If you want to reduce the sweetness, you may put in more ice!

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Charlie Chan Chicken Pasta

INGREDIENTS
SAUCE

� cup Lee Kum Kee oyster sauce

� cup Lee Kum Kee chili bean sauce
� cup Lee Kum Kee char siu sauce
2 tbsp peanut butter
1 tbsp soy sauce
2 tbsp sugar
1 cup water
slurry, to thicken (� cup water + 1 tbsp cornstarch)
PASTA

500g spaghetti noodles (cooked according to directions on pack)

2 tbsp sesame oil
2 tbsp peanut oil
� cup garlic slivers
3 cups sliced chicken thigh fillet, season with salt and pepper
4 cups sliced fresh shitake mushrooms
� cup spring onions, sliced into 2" long pieces
1 cup greaseless peanuts
INSTRUCTIONS
For the sauce, put all ingredients in a pot.
Boil and thicken with cornstarch slurry.
Set aside until ready to use.
For the pasta, heat both oils in pan and saut� garlic until light brown.
Add in chicken and cook for 3-5 minutes or until chicken is cooked through, but not
too browned.
Add in shiitake mushrooms and saut� for another minute.
Toss in the spring onions.
Add about 3/4 cup of Charlie Chan sauce to pan. Toss in noodles and peanuts.
Add sauce according to taste.
Turn off fire and serve warm.

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INGREDIENTS FOR JAPCHAE (6 TO 8 SERVINGS)

Main
250g (8.8 ounces) Korean sweet potato starch noodles (dangmyeon,??)
100g (3.5 ounces) rib eye fillet
1 medium carrots (120g, 4.2 ounces) � rinsed, peeled & julienned
110g (3.9 ounces) baby spinach � rinsed and drained
1/4 small red capsicum (bell pepper) (50g, 1.8 ounces) � rinsed and julienned
1/2 large yellow onion (105g, 3.7 ounces) � peeled, rinsed, thinly sliced
100g (3.5 ounces) fresh shiitake mushroom � cleaned, stems removed and thinly
sliced

Spinach seasoning
1/4 tsp fine salt
1/2 tsp minced garlic
1 tsp sesame oil

Beef marinade
1 Tbsp soy sauce
1 tsp rice wine (mirin)
1/2 tsp minced garlic
1/4 tsp ground black pepper
1 tsp sesame oil

Noodles & mushroom marinade � mix these in a small bowl

4 Tbsp soy sauce
1 Tbsp honey
1 Tbsp brown sugar
1 Tbsp sesame oil
1/8 tsp ground black pepper

Finishing touch
1 Tbsp sesame seeds
1 Tbsp sesame oil
(Optional) 1 extra large egg � rinsed, egg white and yolk separated
Other
Cooking oil � I used rice bran oil.
Fine sea salt
Water to boil the spinach and the noodles
* 1 Tbsp = 15ml
HOW TO MAKE JAPCHAE
1. Prepare the rib eye fillet by gently wiping/soaking off the blood with kitchen
paper. Thinly slice it and put the strips into a medium bowl. Add the �beef
marinade� and gently mix the sauce into the meat. Cover the bowl with food wrap
and leave it on the bench for about 30 mins (until you get the rest of the
ingredients ready).

Marinating beef for Japchae

2. Get the rest of ingredients ready per below.

� Prepare the vegetables as instructed in the �main ingredients� section.

2-3.Korean-glass-noodles-stir-fry-(Japchae)
� Put the sliced mushroom into a medium bowl and add 1 Tbsp of �noodles & mushroom
marinade� mixture. Mix them well. Leave it on the bench until you cook it (in about
20 mins).

Marinating mushroom for Japchae

� Boil some water in a medium pot. Once the water starts to boil (5-6 mins later),
dip the spinach in for 5 to 10 seconds and scoop it out with strainer (or you can
drain the water out). Quickly cool down the spinach by running it under cold tap
water. Squeeze the spinach to remove any excess water and put it into a mixing
bowl. Add the �spinach seasoning� and mix them evenly and lightly. Put it into a
large mixing bowl where we will be adding all the other ingredients in later.

Cooking spinach for Japchae

� Boil some water in a large pot. Once the water starts to boil (6 to 8 mins
later), add the noodles and boil them for 7 mins. Drain the water. Rinse in cold
water to cool down the noodles and let the water drain for 1 to 2 mins. Cut the
noodles with a pair of kitchen scissors a couple of times. (between 15 to 20 cm (6
to 8 inches) length is good). Move the noodles into a mixing bowl and pour in the
rest of the �noodles & mushroom marinade� mixture. Mix them well. Leave it on the
bench until you cook it (in about 10 mins).

Cooking Korean sweet potato starch noodles for Japchae

3. Start cooking the prepared ingredients per below. Follow the order if you can.
We are cooking lighter colour to darker colour and will be using only one non-stick
pan/skillet. Once each step is completed, move them into the large mixing bowl
(except for the first two � egg white and egg yolk), where we will be mixing all
ingredients in before serving.

-Beat the egg white with a fork. Add some cooking oil (1 tsp) and spread it well.
Pour the egg white mixture and cook both sides on low heat (1-2 mins). Move it onto
a plate or clean cutting board.

3-1.Korean-glass-noodles-stir-fry-(Japchae)
-Beat the egg yolk with a fork. (If necessary) add some cooking oil and spread it
well. Pour the egg yolk mixture and cook both sides on low heat (1-2 mins). Move it
onto a plate or clean cutting board.

3-2.Korean-glass-noodles-stir-fry-(Japchae)
-Add some cooking oil (1 to 2 tsp, if necessary), the onion and pinch of salt and
stir fry it until it is cooked (1-2 mins) on low to medium heat.

3-3.Korean-glass-noodles-stir-fry-(Japchae)
-Add some cooking oil (1 to 2 tsp, if necessary), the carrots and pinch of salt and
stir fry until it is cooked (1-2 mins) on medium heat.
3-4.Korean-glass-noodles-stir-fry-(Japchae)
-Add some cooking oil (1 to 2 tsp, if necessary), the red capsicum and pinch of
salt and stir fry until it is cooked (1-2 mins) on low to medium heat.

3-5.Korean-glass-noodles-stir-fry-(Japchae)
-Add some cooking oil (1 to 2 tsp, if necessary), pour in the marinated mushroom
(incl. the residue sauce from the bowl) and stir fry until it is cooked (1-2 mins)
on low to medium heat.

3-7.Korean-glass-noodles-stir-fry-(Japchae)
-Add some cooking oil (1 to 2 tsp, if necessary), pour in the marinated meat and
stir fry until it is cooked (2-3 mins) on medium heat.

3-8.Korean-glass-noodles-stir-fry-(Japchae)
-Add some cooking oil (1 to 2 tsp, if necessary), marinated noodles and stir fry
until it is cooked (2-3 mins) on low to medium heat.

3-9.Korean-glass-noodles-stir-fry-(Japchae)
4. Thinly slice the egg white and egg yolk like match sticks. Add them into the
large mixing bowl as used above.

4. Korean-glass-noodle-stir-fry-(Japchae)
5. Add the rest of the �finishing touch� ingredients � sesame oil and sesame seeds
in the large mixing bowl and mix them gently and evenly with your hands. (Watch
your hands as the ingredients, particularly the noodles might be still hot. You can
also use a salad server to mix initially then mix with your hands once it cools
down enough.) Serve and enjoy!

NOTES
If you buy dried shiitake mushrooms instead of fresh mushroom, you will have to
soak them in water for a few hours before using them. If you can�t find shiitake
mushroom, oyster mushroom can be a good substitute.
I used pre-cut noodles (?? ??) that are 30-40 cm (12 � 16 inches) long
individually. I still cut a bit with my scissors after boiling them but a lot less
than if I was using more traditional noodles. In general, these pre-cut noodles are
much easier to cook with, so I highly recommend it.
The best way to save time in preparing and cooking for Japchae is to familiarise
yourself with the instructions above and multi-task (e.g. boil two pots of water
for spinach and glass noodles at the same time).
Japchae can be served hot or cold. You can also microwave it to reheat when
necessary.
Japchae can be stored in the fridge for 1-2 days in an air tight container. It can
be stored for a bit longer but the noodles don�t look as good by then.

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Vegetarian Chap Chae (Korean Noodles With Vegetables)

SERVES
4 as a side dish or 2 as a main dish

INGREDIENTS
6 ounces sweet potato vermicelli noodles (dang myun)
2 tablespoons sesame oil
1/2 white onion, thinly sliced
2 scallions (white and green parts), chopped
2 cloves garlic, minced
1/2 cup dried shitake mushrooms, soaked in water for 30 minutes, drained, and
sliced
1 small carrot, julienned
1 small zucchini, julienned
2 cups spinach leaves
2 tablespoons soy sauce
2 teaspoons rice vinegar
1 teaspoon sugar
1 tablespoon toasted sesame seeds
Salt, to taste

INSTRUCTIONS
Bring a large pot of water to boil and cook the noodles until al dente, about 5
minutes. Drain, rinse under cold water, drain again, and set aside.
Heat the sesame oil in a large skillet over medium heat. Add the onions, scallions,
garlic, mushrooms,
carrots, and zucchini, and stir fry until softened, about 5 minutes.
Add the spinach, noodles, soy sauce, rice vinegar, and sugar. Turn the heat down to
low and stir-fry for another 2 minutes. Turn off heat, toss in the sesame seeds,
and season to taste with salt.
Serve hot or cold.