Diet Meal Recipes

Sauteed String Beans and Chicken

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Filipino Style Recipe: Sauteed string beans and chicken is another simple and quick recipe. It is consist of string beans and chicken braised in soy sauce, oyster sauce and spices. This is almost similar to adobong sitaw without using vinegar. Ideally, sauce should be naturally thick and oily but this is very delicious.

Estimated time of preparation and cooking: 20-25 minutes
Good for 2-3 persons

Ingredients:
1 bunch string beans(sitaw), cut into 2-inch lengths and ends discarded
1/4 kilo chicken breast, cut into small pieces
5 cloves garlic, minced
1 onion, chopped
2 tablespoons soy sauce
1 tablespoon oyster sauce
1/4 cup water
salt and pepper to taste

Procedures:
1. In a pan, heat oil then saute garlic and onion until translucent.
2. Add chicken and salt then stir cook until light brown and tender.
3. Pour water, soy sauce, oyster sauce and pepper then simmer for 5 minutes.
4. Add string beans, stir and simmer for another 3 minutes or until string beans in tender.
5. Adjust seasoning then remove from heat. Serve hot with steamed rice. Enjoy!

Chicken Asparagus

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Filipino Style Recipe: chicken asparagus is another healthy and delicious chicken dish. Normally the chicken marinated and cooked in marinade, oyster sauce and broth together with asparagus until tender.

Estimated time of preparation: 12 minutes(plus marinating time)
Estimated time of cooking: 20-25 minutes
Good for 3-4 persons

Ingredients:
500 grams chicken fillet, cut into serving pieces
1 bunch medium-sized fresh asparagus
1 tablespoon oyster sauce
3 cloves garlic, minced
1 onion, chopped
1/4 cup chicken broth
3 tablespoons cooking oil
salt and pepper to taste

Marinade:
1/4 cup soy sauce
1/4 cup oyster sauce
2 tablespoons brown sugar
1 teaspoon sesame oil

Procedures:
Part 1
1. In a bowl, combine chicken and marinade then stir together. Set aside for 30 minutes.
2. Cut asparagus into 2-3 inches then separate the asparagus spears. Set aside.

Part 2
1. In a pan, heat oil then saute garlic and onion.
2. Add marinated chicken and stir cook until light brown.
3. Add chicken broth then simmer for 10 minutes or until chicken is tender.
4. Add oyster sauce then season with salt and pepper according to taste.
5. Add asparagus stalk and simmer for a minute.
6. Add asparagus spears and simmer for another minute.
7. Remove from heat then transfer to serving plate. Serve immediately.

Spaghetti Aglio Olio

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Filipino Style Recipe: Spaghetti aglio olio or spaghetti pasta with garlic and oil is a traditional Italian dish. This dish is made of sauteed garlic in olive oil then toss in spaghetti pasta. Sometimes we add chili flakes, clams and basil to contribute an extra-ordinary taste. Aglio olio is usually serve as meryenda(mid-afternoon snack) or in any special occasion.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 6-8 minutes
Good for 3-4 persons

Ingredients:
400 grams spaghetti pasta
1/4 cup olive oil
8 cloves garlic, peeled and chopped
750 grams clams or shrimps(peeled and deveined)
1/4 teaspoon dried chili flakes(optional)
1/4 cup white wine
10 leaves basil, chopped
salt and pepper to taste
grated Parmesan cheese

Procedures:
Part 1
1. In a large pot, prepare pasta based on cooking instructions. Drain and set aside.

Part 2
1. In a pan, heat 1 tablespoon olive oil then saute garlic, chili flakes until light brown.
2. Add clams and cover and cook until shells open then season with salt and pepper.
3. Add white wine and simmer for 2-3 minutes or until sauce reduce in half.
4. Add remaining olive oil, pasta and basil then toss until coat evenly.
5. Transfer to serving plate, top with grated cheese and garnish with basil leaves. Serve.

Stir Fry Beef and Vegetables

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Filipino Style Recipe: Stir fry beef and vegetables is another simple yet delicious beef dish. The beef strips marinated then cooked and simmered together with vegetables until tender.

Estimated time of preparation: 10 minutes(plus marinating time)
Estimated time of cooking: 10-15 minutes
Good for 3-4 persons

Ingredients:
500 grams beef sirloin, sliced thinly into strips
100 grams snow peas, trimmed
100 grams green beans, trimmed and slice diagonally
1 carrot, sliced
1 red bell pepper, diced
3 cloves garlic, minced
1 white onion, diced
1 tablespoon oyster sauce
salt and pepper to taste
5 tablespoons cooking oil

Marinade:
1/4 cup soy sauce
1/4 cup oyster sauce
2 tablespoons brown sugar
1 teaspoon sesame oil

Procedures:
Part 1
1. In a bowl, combine beef and marinade then stir together.
2. Set aside for 30 minutes then drain and discard marinade.

Part 2
1. In a sauce pan, heat cooking oil and saute garlic and onion.
2. Add vegetables, oyster sauce, salt and pepper then stir cook for 4 minutes.
3. Transfer into bowl and set aside.

Part 3
1. In a same pan, heat oil then stir fry beef for 3 minutes.
2. Add cooked vegetables then toss and cook for another minute.
3. Transfer to serving plate then serve immediately with steamed rice.

Corned Beef Omelet

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Filipino Style Recipe: corned beef omelet or omelette is another easy yet delicious breakfast recipe. This is another variety of omelet dish that consists of beaten eggs, and corned beef then cooked until set. Then usually serve during breakfast with fried rice.

Estimated time of preparation and cooking: 10-15 minutes
Good for 1 servings

Ingredients:
4 eggs, beaten
1 can(150 grams) corned beef
1 onion, chopped
2 tablespoons butter or margarine
1 tablespoon cooking oil
1/2 teaspoon ground pepper

1/4 cup evaporated milk(optional)
1/2 cup cheese, grated(optional)

Procedures:
Part 1
1. In a separate bowl, beat the eggs, milk and ground pepper together until frothy. Set aside.

Part 2
1. In a nonstick pan, heat oil then saute onions until soft.
2. Add corned beef and cook for 3 minutes then transfer into bowl. Set aside.
3. Add half of corned beef into egg mixture then mix well.

Part 3
1. In a same pan, melt butter in a low heat then pour egg mixture.
2. Cook until slightly set then top the remaining corned beef and grated cheese.
3. Continue cooking until bottom is golden then gently fold omelet over.
4. Slide omelet into serving plate then serve with hot sauce.

Stir Fried Zucchini

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Filipino Style Recipe: Stir fried zucchini is a simple and healthy side dish. This dish is consists of zucchini stir fried in olive oil with garlic, chili powder, salt and pepper. This is usually serve with grated Parmesan cheese.

Estimated time of preparation and cooking: 10 minutes

Ingredients:
3 pieces zucchini, cut into 2 inch stick
2 tablespoons olive oil
1/4 teaspoon garlic powder
1/8 teaspoon chili powder
1 tablespoons grated Parmesan cheese
salt and pepper to taste

Procedures:
1. In a pan, heat olive oil then add garlic powder and chili powder. Stir.
2. Add zucchini then stir fry for 2 minutes or until golden brown and crisp.
3. Season with salt and pepper then toss.
4. Transfer to serving plate then sprinkle with grated cheese.

Native Chicken Tinola

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Filipino Style Recipe: Native chicken Tinola or chicken ginger soup is similar to tinolang manok. We used Philippine native chicken(wild chicken) which delivers more flavorful broth but it takes more time until tender. This simple Filipino recipe is usually served to patients and lactating mothers specially during rainy season.

Estimated time of preparation: 20 minutes
Estimated time of cooking: 60-70 minutes
Good for 5-7 persons

Ingredients:
1 kilo native chicken, cut into serving pieces
2 pieces green papaya or chayote(sayote), cut into small pieces
1 cup malunggay leaves or chili leaves
5 stalks lemongrass(tanglad), knotted and crushed
1 thumb-sized ginger, cut into strips
4 cloves garlic, crushed
1 onion, chopped
1 litre of water or rice washing
4 tablespoons vegetable oil
3 tablespoons fermented fish sauce(sabaw ng bagoong isda)
fish sauce or salt to taste

Procedures:
1. In a sauce pan, heat oil over medium heat then saute ginger, garlic and onion.
2. Add chicken and fermented fish sauce then continue sauteing until the color chicken turn to light brown.
3. Add water and lemongrass then simmer in a low heat for an hour or until chicken is tender. Add more water if necessary.
4. Add papaya then continue simmering for another 5 minutes.
5. Season with salt to taste then add malunggay leaves and simmer for another minute.
6. Remove from heat then transfer to a serving dish and serve. Enjoy!

Sauteed Snow Peas and Chicken

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Filipino Style Recipe: Sauteed snow peas and chicken is easy, simple and affordable dish. Normally the chicken pieces coated in batter and fried until brown. The snow peas sauteed and cooked in stock together with chicken for a few minutes. This dish is affordable and easy to prepare which usually serve as side dish or during rainy season.

Estimated time of preparation and cooking: 20-30 minutes
Good for 2-3 persons

Ingredients:
150 grams chicken fillet, cut into serving pieces
100 grams snow peas, trimmed
3 gloves garlic, minced
1 onion, chopped
1 cup chicken stock
1 raw egg, beaten
1 cup cornstarch
cooking oil
salt and pepper to taste

Procedures:
Part 1
1. In a bowl, combine the chicken, egg, salt, ground pepper and then cornstarch. Stir to coat the chicken evenly. Let sit for 15 minutes.

Part 2
1. In a frying pan, heat cooking oil and deep fry chicken for about 7 minutes or until color turns to golden brown. Drain and set aside.

Part 3
1. In a pan, heat oil and saute garlic and onion.
2. Add snow peas and continue sauteing for a few seconds.
3. Add chicken stock and season with salt and pepper.
4. Bring to boil then add chicken and simmer for a minute.
5. Remove from heat then serve hot immediately.

Sauteed Cabbage with Oyster Sauce

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Filipino Style Recipe: sauteed cabbage with oyster sauce is another simple and healthy yet affordable dish. The cabbage sauteed together with pork then cooked in oyster sauce until tender. This is usually serve as main dish and sometimes as side dish together with steamed rice.

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

Ingredients:
1 small size cabbage, cut into serving pieces
1 small carrot, cut into serving pieces
100 grams pork or chicken, cut into small pieces
3 tablespoons oyster sauce
3 cloves garlic, minced
1 onion chopped
1 1/2 cups water
2 tablespoons vegetable oil
fish sauce or salt and pepper to taste

Procedures:
1. In a pan, heat oil and saute garlic and onion.
2. Add pork then continue sauteing until brown.
3. Add vegetables and stir cook for a minute then pour water and oyster sauce.
4. Simmer for 2-3 minutes then season with salt and pepper.
5. Transfer to serving plate then serve immediately with steamed rice.

Sinabawang Tilapia

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Filipino Style Recipe: Sinabawang tilapia is a quick and easy fish dish by Filipinos. The fish sauteed in garlic, onion, ginger and tomatoes then simmered until cook together with sweet potato tops.

Estimated time of preparation and cooking: 20 minutes.
Good for 2-3 persons

Ingredients:
2 pieces medium-sized tilapia, scales removed and cut diagonally into half
3 gloves garlic, minced
1 onion, chopped
1 thumb-sized ginger, sliced
3 pieces tomatoes, chopped
3 cups water
1 bunch sweet potato tops(talbos ng kamote)
3 tablespoons cooking oil

Procedures:
1. In a pan, heat oil then saute ginger, garlic, onion and tomatoes until soft.
2. Add tilapia then cook for a few minutes until slightly brown.
3. Pour water and simmer for 3 minutes then season with salt and pepper.
4. Add sweet potato tops then simmer for another minute.
5. Transfer to serving bowl then serve hot with steamed rice.