Diet Meal Recipes

Garlic Squid

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Filipino Style Recipe: garlic squid or pusit is an easy and simple dish that doesn’t require much ingredients. The squid cook in garlic and oyster sauce until tender. Avoid to overcook the squid because it will become rubbery texture and tough.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 3-5 minutes
Good for 3-4 persons

Ingredients:
1 kilo medium-sized fresh squid
1 head garlic, minced and pound
1 teaspoon white ground pepper
1/4 cup light soy sauce
3 tablespoons oyster sauce
3 tablespoons canola oil

Procedures:
Part 1
1. To clean the squid, pull the head and remove the plastic-like cartilage.
2. Then push the head in, popping out the hard “beak” and discard it.
3. Wash the squid very well under running water.
4. Cut the squid into squares then score with diagonal criss-cross scoring.(This will make the squid more tender and less chewy)

Part 2.
1. In a bowl, combine squid, garlic, soy sauce, oyster sauce and ground pepper.
2. In a pan, heat oil then stir cook squid mixture for 2 minutes.(Don’t overcooked, squid will become tough).
3. Transfer to serving bowl then garnish with lettuce. Enjoy!

Mashed Potatoes

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Filipino Style Recipe: Mashed potatoes is a simple yet great side dish that is easy to prepare. The potatoes boiled then mashed until smooth. Added with butter, milk then seasoned with salt and pepper to improve flavor and consistency. This can be serve with gravy together with other dishes.

Estimated time of preparation and cooking: 40 minutes
Good for 5 servings

Ingredients:
1 kilo potatoes, peeled and quartered
1 cup fresh milk(depend of how creamy you want)
1/4 cup unsalted butter
1/4 cup parsley, chopped
water
salt and pepper to taste

Procedures:
Part 1
1. In a casserole, place potatoes then pour enough water with salt.
2. Simmer for 20 minutes or until done.(Potatoes is done when a fork inserted can poke easily.)
3. Drain water then put back in stove in a low heat.

Part 2
1. Using a potato masher, mash potatoes until smooth.
2. Add butter then mix until well blended.
3. Pour milk and continue mashing until reach the desire consistency.
4. Add parsley then season with salt and pepper then mix well. Serve with gravy.

Cheesy Hotdog in Tomato Sauce

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Filipino Style Recipe: Cheesy hotdog in tomato sauce is another easy and simple dish that is made of hotdog sauteed and cooked in tomato sauce then sprinkle with cheese. This can be served as pasta sauce, appetizer or pulutan or can be served together with steamed rice.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 10 minutes
Good for 2-3 persons

Ingredients:
8 pieces jumbo hotdogs, sliced diagonally
70 grams mozzarella or quick melt cheese, grated
100 grams tomato sauce
3 cloves garlic, minced
1 white onion, chopped
1/4 teaspoon dried basil
1/4 teaspoon dried chili flakes
1 tablespoon butter
1/2 cup water
salt and pepper to taste

Procedures:
1. In a pan, melt butter then saute garlic, onion and dried basil.
2. Add hotdogs and chili flakes then continue sauteing for 3-5 minutes.
3. Add tomato sauce and water then simmer for 3 minutes.
4. Season with salt and pepper according to taste.
5. Add grated cheese then simmer for another minute or until cheese is melted.
6. Remove from heat then transfer to serving bowl. Serve

Sinabawang Halaan

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Filipino Style Recipe: Sinabawang halaan recipe or clam soup is a simple yet delicious seafood dish that’s commonly served by Filipinos. The usual way of eating clams is by using your hands then scoop the meat out of the shell using your mouth. This is usually served during rainy season and it’s a good source of energy for lactating mothers.

Estimated time of preparation: 8 minutes(plus soaking time)
Estimated time of cooking: 15 minutes
Good for 3-5 persons.

Ingredients:
1/2 kilo fresh clams(halaan), Wash thoroughly and drain
3 cloves garlic, crushed
1 thumb-sized ginger, thinly sliced
1 onion, sliced
1 tomato, chopped
2 cups water or rice washing
3 tablespoon fish sauce(patis) or salt
1 teaspoon ground pepper
butter or cooking oil

Procedures:
Part 1
1. In a large bowl, place clams with water and salt. Cover and set aside for several hours or overnight. (This will allow the clams to expel sand).

Part 2
1. In a wok, melt butter then saute ginger, garlic and onion until translucent.
2. Add tomatoes then continue sauteing for 3 minutes.
3. Add fish sauce and the clams then saute for another 2 minutes.
4. Pour water then cover and let boil.Adjust seasoning with salt and ground pepper.
5. Continue cooking over a high heat until clams open.
6. Transfer to serving bowl then serve with steamed rice.

Sarciadong Ampalaya

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Filipino Style Recipe: Sarciadong ampalaya or bitter gourd sarciado is another healthy yet affordable dish. The bitter gourd sauteed with ground pork then cooked and simmered with tomatoes and beaten eggs.

Estimated time of preparation: 10 minutes(plus soaking time)
Estimated time of cooking: 15-20 minutes
Good for 4-6 servings

Ingredients:
2 bitter gourd(ampalaya), seeded and sliced thinly
3 medium-sized tomatoes, diced
2 pieces eggs, beaten
1 medium onion, diced
3 cloves garlic, minced
1 tablespoon vegetable oil
salt and pepper to taste
1/2 cup water
250 grams ground pork(optional)

Procedures:
Part 1
1. Rub bitter gourd with salt and leave for 10 minutes then squeeze until the juice comes out. Rinse, drain and set aside.

Part 2
1. In a pan, heat oil and saute garlic, onion and tomatoes.
2. Add ground pork and cook until brown.
3. Add water and bring to boil then add bitter gourd. Cover and simmer for 3 minutes.
4. Add beaten eggs then stir cook until eggs are firm.
5. Season with salt and pepper according to taste. Remove from heat and serve hot!

Homemade Pancakes

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Filipino Style Recipe: homemade pancakes or hotcakes is a thin and flat cake is consists of flour, baking powder, eggs, milk, salt and sugar. Blend together then cooked in a pan until golden brown. This is usually served during breakfast with strawberry syrup, butter and mango slices.

Estimated time of preparation: 15 minutes
Estimated time of cooking: 20-30 minutes
Good for 4-6 servings

Ingredients:
1 cup all-purpose flour
1 tablespoon sugar
1 tsp baking powder
1/8 teaspoon salt
1 cup evaporated milk
2 eggs, beaten
4 tbsp melted butter

Serving:
strawberry syrup
butter
mango slices(optional)
powdered sugar(optional)

Procedures:
Part 1
1. In a bowl, combine flour, sugar, baking powder, salt. Mix well.
2. Add the evaporated milk and eggs
3. Stir in the butter until well blended.

Part 2
1. Heat a non-stick pan in a low heat, grease using melted butter then scoop and pour 1/4 cup of batter.
2. Swirl the batter then cook for 20 seconds or until top starts to bubble. Flip and cook the other side until golden brown.
3. Repeat the steps for the remaining batter.
4. Transfer the pancakes to serving plates. Sprinkle with powdered sugar then serve with strawberry syrup and topped with butter and mango slices.

Spicy Salt and Pepper Tofu

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Filipino Style Recipe: Spicy Salt and Pepper Tofu is another easy and simple dish inspired by Chinese cuisine. The tofu was coated in cornstarch then fried until golden brown. The sauce was made up of sauteed garlic, spring onions, dried chili flakes and other seasonings then tossed together with fried tofu. This can be serve as side dish or appetizer.

Estimated time of preparation: 5 minutes.
Estimated time of cooking: 10-15 minutes.
Good for 2-3 persons

Ingredients:
400 grams medium firm tofu
3/4 cup cornstarch
3 gloves garlic, minced
1 tablespoon spring onion, chopped
1/2 teaspoon dried chili flakes
1/2 teaspoon rosemary
1/2 teaspoon dried basil
1/2 teaspoon brown sugar
1 tablespoon soy sauce
vegetable oil for frying
salt and pepper to taste

Procedures:
Part 1
1. Pat dry tofu then cut into 1 inch cubes.
2. In another bowl, combine cornstarch, salt and pepper then toss tofu until coat evenly.

Part 2
1. In a frying pan, heat oil and fry tofu for 2-3 minutes or until golden brown.
2. Drain on paper towels and set aside.

Part 3
1. In a pan, heat oil and saute garlic, spring onions, dried rosemary and chili flakes.
2. Add soy sauce, brown sugar then cook for a few seconds.
3. Add fried tofu and dried basil then toss.
4. Remove form heat then transfer to serving plate. Serve with your favorite dip.

Mongolian Shrimp Rice Toppings

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Filipino Style Recipe: Mongolian shrimp rice toppings is another easy and simple dish inspired by Chinese cuisine. The shrimps coated in flour, egg, salt and pepper then fried until light brown. The sauce is consists of soy sauce, oyster sauce, wine, water, brown sugar and other seasonings. Toss in fried shrimps to coat then serve with steamed rice.

Estimated time of preparation: 5-8 minutes
Estimated time of cooking: 25-30 minutes
Good for 2-3 persons

Ingredients:
500 grams fresh shrimps, peeled and discard heads
1/4 cup flour
1 egg, beaten
1 teaspoon garlic powder
1 teaspoon ginger powder
a dash of dried chili flakes
1/4 cup soy sauce
2 tablespoons oyster sauce
2 tablespoons red wine
1/4 cup water
1/4 cup brown sugar
salt and pepper to taste
cooking oil for frying

Procedures:
Part 1
1. In a bowl, combine flour, egg, salt and pepper then mix until well blended.
2. Add shrimps then toss to coat.

Part 2
1. In a frying pan, heat oil then fry shrimps for 5 minutes or until light brown. Drain on paper towels.
2. In a same pan, reduce oil then stir cook the garlic, ginger and chili flakes.
3. Add the remaining ingredients then simmer until reduce in half and start to thickens.

Part 3
1. In a bowl, combine fried shrimps and the sauce then toss to coat. Serve with steamed rice then sprinkle with spring onions.

Strawberry Milkshake

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Filipino Style Recipe: Strawberry milkshake is one of the popular refreshing beverage. This beverage is made of strawberries, milk, yogurt or ice cream and cubed ice. This refreshing beverage is similar to other healthy shakes that are best to serve during summer season.

Estimated time of preparation: 5-8 minutes
Good for 4-5 glasses

Ingredients:
400 grams fresh strawberries
2 cups yogurt or ice cream(vanilla/strawberry flavor)
1 cup fresh milk
1 cup ice cubes
1/4 cup white sugar

Procedures:
1. In a blender, process strawberries, milk, and ice cream until blended.
2. Add ice and sugar then blend until smooth, add more sugar if needed.
3. Pour into glasses then garnish with fresh strawberry. Serve cold.

Notes:
1. You may also use yogurt as alternative to ice cream.

Seafood Salad with Lime Dressing

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Filipino Style Recipe: Seafood salad with lime dressing is another type of salad consists of seafood, celery, tomatoes, onion and parsley then tossed in lime dressing. Seafood salad is a simple and easy to prepare dish. This is commonly served as appetizer and ideal for those on diet and health-conscious.

Estimated time of cooking: 8-10 minutes
Estimated time of preparation: 20 minutes
Good for 3-4 servings

Ingredients:
300 grams shrimps, peeled and deveined
300 grams squid bodies, cut into rings
350 grams fresh tuna fillet, cut into cubed
3 tomatoes, deseeded and diced
3 stalks celery, chopped
3 tablespoons chopped parsley
2 white onions, chopped
1/2 tablespoons paprika(optional)

Dressing:
1 1/2 tablespoons olive oil
2 cloves garlic, minced
1/4 cup lime juice
3 tablespoons vinegar
1/2 teaspoon sugar
salt and pepper to taste

Procedures:
Part 1
1. In a shallow bowl, combine dressing ingredients.
2. Season tuna with a dash of salt and pepper. Set aside.

Part 2
1. In a frying pan, heat oil then cook tuna for 3 minutes or until done. Drain and set aside.
2. In a pot, bring water to boil. Add a dash of salt then boil shrimps for 2 minutes. Drain and set aside.
3. In a same boiling water, boil squids for 3 minutes. Drain and set aside.

Part 3
1. In a large bowl, combine seafood and the rest of ingredients.
2. Pour lime dressing over the salad then toss and sprinkle with parsley. Serve.