Diet Meal Recipes

Panzanella

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Filipino Style Recipe: Panzanella is another type of salad made of bread, tomatoes, onion and basil then dressed with olive oil and vinegar. Panzanella salad is a simple and easy to prepare which is ideal for those on diet and health-conscious. This dish is popular in Italy and commonly serve as appetizer specially during summer season.

Estimated time of preparation: 30 minutes
Good for 3-4 servings

Ingredients:
200 grams croutons
6-8 ripe tomatoes, diced
1 red onions, chopped
1 tablespoon capers
3 tablespoons black olives, sliced
a bunch of fresh basil, torn into pieces

Dressing:
8 tablespoons olive oil
1 clove garlic, chopped
4 tablespoons vinegar
1/2 teaspoon sugar
salt and pepper to taste

Procedures:
Part 1
1. In a separate bowl, olive oil, garlic, vinegar, sugar, salt and pepper then mix well.

Part 2
1. In a bowl, combine croutons, tomatoes, onions, capers and black olives.
2. Pour dressing over the salad then toss and set aside for 20 minutes.
3. sprinkle basil then toss again before serving.

Waldorf Salad

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Filipino Style Recipe: Waldorf salad is made of fresh apples, celery and walnuts tossed in mayonnaise then served with lettuce. This salad was created at the Waldorf Hotel in New York city and usually served as appetizer or light meal.

Estimated time of preparation: 15 minutes(plus chilling time)

Good for 4-5 persons

Ingredients:
2 red apples, cored and cut into cubes
2 green apples, cored and cut into cubes
1 cup celery, sliced
1/4 cup walnuts, chopped
1 tablespoon lemon or calamansi juice
3/4 cup mayonnaise
1/8 cup fresh milk(optional)
1 tablespoon sugar
salt and pepper to taste

Procedures:
1. In a bowl, combine mayonnaise, lemon juice, milk, sugar, salt and pepper then mix until well combined.
2. Add apples, celery and nuts then toss until coated.
3. Cover and refrigerate for 30 minutes then serve with lettuce.

Crispy Fried Luncheon Meat and Tofu

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Filipino Style Recipe: Crispy fried luncheon meat and tofu is another simple and easy dish that is usually serve as appetizer or pulutan together with your favorite dip. Luncheon meat and tofu were coated in flour mixture then dip in eggs. Roll luncheon meat and tofu in breadcrumbs then deep fry until golden brown.

Estimated time of preparation: 15 minutes
Estimated time of cooking: 10-12 minutes
Good for 3-4 persons

Ingredients:
300 grams spicy luncheon meat, cut into serving pieces
200 grams firm tofu, cut into serving pieces
1 1/2 cups flour
1 1/2 cups breadcrumbs
2 eggs, beaten
salt and pepper to taste
oil for frying

Procedures:
Part 1
1. In a pan, heat oil then fry tofu until golden brown. Drain and set aside.

Part 2
1. In a bowl, combine flour, salt and pepper then mix well. Set aside.
2. Prepare beaten eggs and breadcrumbs into a separate bowls. Set aside.
3. Dredge the luncheon meat into flour mixture then shake off to remove excess flour.
4. Dip in beaten eggs and press into bread crumbs to coat all sides.
5. Repeat the steps for remaining luncheon meat and tofu.

Part 3
1. In a pan, heat oil then fry each luncheon meat and tofu for 5 minutes or until light brown.
2. Drain on paper towel then serve with garlic-mayo dip.

Cream Dory and Pechay in Oyster Sauce

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Filipino Style Recipe: Cream dory and pechay in oyster sauce is a simple and quick fish dish that consists of cream dory and pechay cooked together in oyster sauce, soy sauce and other seasonings.

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

Ingredients:
1/2 kilo cream dory fillet, cut into serving pieces
a bunch of pechay, trimmed
3 tablespoons soy sauce
4 tablespoons oyster sauce
1 thumb-sized ginger, julienned
a dash of dried chili flakes
2 stalks of onion leeks, chopped
1/4 cup water
1 tablespoons sesame oil
salt and pepper to taste

Procedures:
1. In a sauce pan, arrange some pechay then place cream dory on top.
2. Add the rest of the ingredients then top with remaining pechay.
3. Cover and simmer in a low heat for 5 minutes then adjust seasoning according to taste.
4. Simmer for another 3 minutes then remove from heat. Serve immediately with steamed rice.

Dory in Creamy White Sauce

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Filipino Style Recipe: dory in creamy white sauce is a simple yet flavorful dish. This dish is consists of dory fillets comes fried and then cooked together with mushrooms in creamy white sauce made of butter, milk and cornstarch. This is a healthy main dish that is usually serve together with steamed veggies.

Estimated time of preparation: 15 minutes(plus marinating time)
Estimated time of cooking: 30-35 minutes
Good for 2-3 persons

Ingredients:
1/2 kilo dory fillets, cut into 4 inches
1/4 cup lemon or calamansi juice
1/2 teaspoon dried rosemary(optional)
200 grams sliced mushrooms
1 1/2 cups non-fat milk
1/4 cup cornstarch(dissolved in 1 cup water)
100 grams butter
salt and pepper to taste
100 grams green beans, steamed(optional)

Procedures:
Part 1
1. Season dory fillets with rosemary, salt, pepper and lemon juice. Set aside for 15 minutes.
2. In a frying pan, heat oil then fry fish until golden brown.
3. Drain on paper towel and set aside.

Part 2
1. In a bowl, pour milk and cornstarch then stir until dissolved. Set aside.

Part 3
1. In a pan, heat oil and melt butter then saute onion until soft.
2. Add mushrooms then stir fry until light brown.
3. Pour milk mixture and bring to boil then season according to taste.
4. Simmer until begin to thickens. Keep stirring.
5. Add fried fish then simmer for another minute.
6. Transfer to serving plate then serve with steamed beans.

Fruit and Vegetable Salad

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Filipino Style Recipe: Fruit and vegetable salad is a simple yet healthy dish that is commonly serve as appetizer. This dish is consists of mixed fruit and vegetable then toss in salad dressing. Fruit and vegetable salad is ideal for those on diet and health-conscious.

Estimated time of preparation: 20 minutes

Ingredients:
1 medium-sized cucumber, sliced
2 medium-sized tomatoes, chopped
1/4 cup pineapple, cubed
100 grams grapes
1 orange, sliced
1/4 cup watermelon, cubed
1 onion, chopped
lettuce leaves, cut into serving pieces
1/4 grated Parmesan or cheddar cheese
3/4 cup salad dressing(Caesar, thousand island or any dressing)

Procedures:
1. In a large bowl, combine fruit and vegetable.
2. Pour the salad dressing over the fruit and vegetable then toss to combine.
3. Sprinkle with grated cheese then serve cold.

Grilled Eggplant

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Filipino Style Recipe: grilled eggplant or inihaw na talong is an easy and simple dish that is commonly served as side dish. The eggplants broiled then peeled off the skin and served with sauteed shrimp paste.

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

Ingredients:
4 large eggplants(talong)
1/2 cup sauteed shrimp paste(I used Dizon Farm Shrimp Paste)

Procedures:
1. Broil eggplants until skin are charred and blister. Let it cool.
2. Peel off the skin then transfer to serving plate.
3. Mash lightly the eggplant with a fork then serve with sauteed shrimp paste.

Sauteed Ground Pork and Beans in Oyster Sauce

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Filipino Style Recipe:sauteed ground pork and beans in oyster sauce is an easy, simple and affordable Filipino dish. It is made up of ground pork and green beans cooked and simmered in oyster sauce. I also added soy sauce and dried chili flakes to add more flavor and spicy taste.

Estimated time of preparation and cooking: 20-30 minutes
Good for 3-4 servings

Ingredients:
300 grams green beans, cut into 2 inch diagonally
250 grams ground pork
4 cloves garlic, minced
1 onion, chopped
2 tomatoes, chopped
1/8 teaspoon dried chili flakes
4 tablespoons oyster sauce
2 tablespoons soy sauce
1 1/2 cups water
2 tablespoons fish sauce
salt and pepper to taste

Procedures:
Part 1
1. In a pot, place ground pork and water then bring to boil.
2. Remove scums as it rises. Drain and set aside.

Part 2
1. In a saucepan, heat oil then saute garlic, onion and tomatoes until soft.
2. Add ground pork, fish sauce and pepper then stir cook for 2 minutes.
3. Pour water and beans then simmer for 3 minutes.
4. Add oyster sauce, soy sauce and chili flakes then simmer for another 2 minutes.
5. Adjust seasoning according to taste then transfer to serving plate. Serve with steamed rice.

Baked Tilapia Parmesan

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Filipino Style Recipe: Baked Tilapia Parmesan is a flavorful and easy to prepared. Usually the fish bake for several minutes then spread with cheese coating. Bake for another few minutes until light brown then serve with dipping sauce.

Estimated time of preparation: 10 minutes
Estimated time of baking: 25-30 minutes
Good for 3-4 persons

Ingredients:
1 kilo tilapia fillets

Cheese Coating:
1/2 cup Parmesan cheese
1/4 cup butter, melted
3 tablespoons mayonnaise
2 tablespoons calamansi juice
1 small onion, minced
1/4 teaspoon parsley or basil, chopped
salt and ground pepper to taste

Procedures:
Part 1
1. In a bowl, combine cheese coating ingredients then mix well. Set aside.

Part 2
1. In a greased pan or lined with aluminum foil, arrange fish fillet then sprinkle with salt and pepper.
2. Bake in a preheat oven over 375 degrees Fahrenheit for 15-20 minutes.
3. Remove from the oven then spread the cheese coating on top of fish fillet.
4. Bake for another 10 minutes or until light brown.
5. Transfer to serving plate then serve with stir fried beans and remaining cheese coating as dipping sauce.

Classic Potato Salad

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Filipino Style Recipe: Classic potato salad is one of the popular salad that usually serve in any occasions. It is consists of boiled potato chunks tossed in mayonnaise, bacon tidbits, parsley, spring onion, lemon juice, salt and pepper for salad dressing. This is usually serve as side dish together with your favorite pasta.

Estimated time of preparation: 20-30 minutes. Good for 3-4 persons

Ingredients:
1 kilo potatoes, peeled and cut into chunks
1/2 cup ham or smokey bacon tidbits
1/4 cup parsley, chopped
1/2 cup spring onion, chopped
3 tablespoons lemon or calamansi juice
1/2 cup mayonnaise
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 tablespoon mustard(optional)
3 hard-boiled eggs, peeled and chopped(optional)
1/2 cup celery, chopped(optional)

Procedures:
Part 1
1. In a large pot, boil water with salt then cook potatoes for 10-15 minutes or until tender.
2. Drain and Let it cool then place in a large bowl. Set aside.

Part 2
1. In a bowl, combine all the remaining ingredients and stir until well blended.
2. Pour over potatoes then toss gently to coat. Cover and refrigerate for 3 hours before serving.