Diet Meal Recipes

Crispy Fried Calamares (Calamari)

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Ingredients:
1 kilogram fresh squid, clean and cut into rings
3-4 large eggs, beaten
1 cup flour
1/2 cup cornstarch
1 teaspoon paprika
1 teaspoon garlic powder
1 1/2 cup breadcrumbs
salt and pepper to taste
2 cups vegetable oil for frying

Procedure:
Part 1
1. In a bowl, combine flour, cornstarch, paprika, garlic powder, salt and pepper. Mix well.
2. Add squid and dip in beaten egg then coated onto breadcrumbs.

Part 2
1. In a frying pan, heat oil and fry the squid for 1 minute or until golden brown. Do not overcooked.
2. Remove squids and drain on paper towels.
3. Serve with dip.

Baked Tahong

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Ingredients:
1 kilo tahong (mussels)
1 thumb-sized ginger
2 tablespoons butter
3 cloves garlic, minced
1 cup quickmelt cheese, grated

Procedures:
Part 1
1. In a pan, place ginger and mussels with enough water. Bring to boil until the shells open.
2. Drain then remove the top shell. Set aside.

Part 2
1. In a pan, melt butter and saute the garlic for 3 minutes. Remove from heat.
2. Brush mussels with butter-garlic mixture then top with grated cheese.

Part 3
1. In a baking pan lined with aluminum foil then arrange then mussels
2. Bake in a preheated oven at 350 Fahrenheit for 15 minutes or until cheese in is bubbly.
3. Remove from the oven then transfer to serving plate.

Grilled King Prawns

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Ingredients:
8-10 pieces fresh king prawns
3 tablespoons olive oil
salt and ground pepper to taste

Procedures:
1. Wash and clean prawns, cut off the antennae and rostrum on the prawn’s head.
2. Using a sharp knife, make a slit on the back, open up and devein.
3. Season with salt and pepper then brush with olive oil.
4. Grill over hot charcoal until cooked or color turns light orange.
5. Serve with dipping sauce.

Quick and Easy Tahong Sisig

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Ingredients:
2 kilo mussels(tahong), cleaned with beard removed
1 thumb-sized ginger, minced
3 cloves garlic, minced
1 red onion, minced
2-3 pieces green chili pepper(siling haba), chopped
2 pieces red chili(labuyo), chopped
1/4 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon ground pepper
1 tablespoon unsalted butter
1-2 raw eggs (optional)

Procedures:
Part 1
1. In a pan, place ginger and mussels with enough water. Bring to boil until the shells open.
2. Drain then remove the mussels from the shell. Chop and set aside.

Part2
1. In a pan, melt butter the saute garlic and onion.
2. Add mussels, green chili, and labuyo then season with paprika, salt and pepper.
3. Transfer into hot sizzling plate then add egg on top.
4. Toss and serve immediately.

Fettuccine in Tomato Sauce

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Ingredients:
250 grams fettuccine, cooked according to package instruction
1 can (395 grams) crushed tomato
1 medium onion, finely diced
3 cloves garlic, minced
1/2 teaspoon red chili flakes
1 tablespoon capers
3 tablespoons black olives, sliced
1/4 teaspoon dried basil flakes
2 tablespoons olive oil
salt and pepper to taste
Parmesan cheese
Parley for garnishing

Procedures:
1. In a sauce pan, heat olive oil then saute onion, garlic and chili flakes.
2. Add crushed tomatoes and simmer for 15 minutes over medium heat. Stir occasionally.
3. Add black olives, capers and dried basil flakes, adjust seasoning according to taste.
4. Add pasta to the sauce then stir well until well coated. Add a little pasta water if needed.
5. Transfer to serving plate, sprinkle with Parmesan cheese then garnish with parsley. Serve with toasted garlic bread.

Pan Seared Salmon Steak

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Ingredients:
2-3 salmon steak
3 cloves garlic, minced
sea salt and pepper to taste
5 tablespoons olive oil/unsalted butter

Procedures:
1. Season salmon steak with garlic, salt, and pepper on both side.
2. In a heated non stick pan, drizzle with olive oil.
3. Sear salmon steak for 5 minutes on each side or until light brown.
4. Transfer to serving plate then serve immediately.

Easy Chicken Lollipop

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Ingredients:
12 pieces chicken wings
2 eggs, beaten
1/4 cup all purpose flour
2 cups bread crumbs
1/4 cup calamansi juice
salt and pepper to taste
cooking oil for frying

Procedures:
Part 1
1. Using a sharp knife, cut the chicken wings through the soft joints.
2. Carefully sliding a sharp knife around the tip of the bone.
3. Separate the meat from the bone and gently push down the meat until a lollipop shape is formed.
4. Repeat the procedures for remaining pieces.

Part 2
1. In a bowl, combine chicken, calamansi, salt and pepper then marinate for 15 minutes.
2. In a separate bowl, combine beaten eggs and flour then mix well.
3. Dip the chicken lollipop until well coated then roll in bread crumbs.

Part 3
1. In a frying pan, heat oil over a medium heat.
2. Deep fry then chicken for about 10 minutes or until colors turn to golden brown and tender.
3. Drain on paper towels and transfer to serving plate. Serve chicken lollipop with your favorite dip.

Sizzling Tofu Sisig

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Ingredients:
400 grams firm tofu, cut into cubed
1 red bell pepper, chopped (optional)
1 green bell pepper, chopped (optional)
1 medium sized yellow onion, finely chopped
1 tablespoon butter
Cooking oil for frying
1-2 pieces bird’s eye chili

Sauce:
1/4 cup Mayonnaise
1 tablespoon liquid seasoning
1/2 teaspoon onion powder
1 tablespoon lemon juice

Procedures:
Part 1
1. In a bowl, combine sauce ingredients and set aside.

Part 2
1. In a frying pan, heat oil then fry tofu until light brown. Drain and set aside.

Part 3
1. In a pan, heat 2 tablespoons oil then saute onion and bell pepper.
2. Add fried tofu and stir cook for a minute.
3. Add 1/2 of sauce mixture then stir cook for another minute.

Part 4
1. In a hot sizzling plate, melt butter then transfer tofu mixture.
2. Add remaining sauce mixture then toss.
3. Topped with bird’s eye chili then serve hot immediately.

Inihaw na Sugpo

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Ingredients:
10-12 pieces fresh prawns
5 cloves garlic, minced
2/3 cup soda
1/4 teaspoon cayenne pepper
3 tablespoons olive oil
salt and pepper

Procedures:
1. In a bowl, combine all ingredients then stir well.
2. Add prawns then toss until evenly coated. Marinate inside the fridge for at least an hour.
3. Skewered each prawn then grill each side for 2-3 minutes or until color turns light orange.
4. Serve immediately with dipping sauce.

Garlic Bangus Teriyaki

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Ingredients:
1 large-sized boneless milkfish(bangus)
toasted garlic for garnishing

Marinade:
1 cup Teriyaki sauce
1 tablespoon grated ginger or ginger powder
6 cloves garlic, minced
1/4 cup lime or calamansi juice
3 tablespoons brown sugar
2 tablespoons olive oil
1 tablespoon grind black pepper

Procedures:
Part 1
1. In a bowl, combine marinade ingredients then mix well.
2. Add fish then cover and marinate for 30 minutes or overnight inside the fridge.
3. Pre-heat oven to 350 degrees Fahrenheit for 10 minutes.

Part 2
1. In a non-stick pan, grease with olive oil then place marinated fish skin side down.
2. Bake over 350 degrees Fahrenheit for about 15-20 minutes. Brush with remaining marinade from time to time.
3. Remove from the oven then transfer to serving plate. Sprinkle with toasted garlic then serve hot immediately.