Diet Meal Recipes

Kiwi, Apple, Pineapple Smoothie

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Filipino Style Recipe: kiwi, apple, pineapple smoothie is a healthy and refreshing beverage. This beverage is made of kiwi, apple, pineapple and cubed ice. This refreshing beverage is similar to other healthy shakes and best to serve during summer season.

Estimated time of preparation: 5-8 minutes
Good for 2 glasses

Ingredients:
3 pieces kiwi, peeled and cubed
1 apple, peeled and cubed
1/2 cup pineapple juice
3 tablespoons honey or sugar
3/4 cup ice cubes

Procedures:
1. In a blender, process kiwi, apple, pineapple juice and honey until blended.
2. Add ice and blend until smooth, add more honey if needed.
3. Pour into glasses then served cold.

Apple-Cinnamon Pork Chops

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Filipino Style Recipe: Apple-cinnamon pork chops is simple dish made of seared pork chops and apple slices cooked in cinnamon and brown sugar. The combination of apple, cinnamon and brown sugar provides a sweet aroma and sweet taste in our dish.

Estimated time of preparation: 5 minutes(plus marinating time)
Estimated time of cooking: 30 minutes
Good for 4 servings

Ingredients:
4 pieces pork chops(thick cut)
2 pieces apple, slice thinly
2 tablespoons butter
2 tablespoons brown sugar
1/4 teaspoon cinnamon powder
salt and pepper to taste

Ingredients:
Part 1
1. Season pork chops with salt and pepper then set aside for 15 minutes.
2. In a bowl, combine brown sugar, cinnamon and salt. Set aside.

Part 2
1. In a pan, heat oil in a low heat and melt butter then sear pork chops for 5 minutes or until light brown. Set aside.
2. In a same pan, add apple slices and sugar mixture then stir cook until tender.
3. Arrange pork chops in a serving plate then serve with apple mixture.

Beef Broccoli and Cauliflower

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Filipino Style Recipe: beef broccoli and cauliflower is another easy and healthy beef dish. The beef cut into strips then marinated and stir cooked with broccoli and cauliflower in a blend of oyster sauce, cornstarch, salt and pepper.

Estimated time of preparation and cooking: 45-50 minutes.
Good for 3-4 persons

Ingredients:
1/2 kilo sirloin or flank beef, sliced thinly into strips
1 medium size broccoli, cut into serving pieces
1 medium size cauliflower, cut into serving pieces
1 medium sized onion, chopped
4 cloves garlic, minced
1 small ginger, chopped
1/4 cup soy sauce
1 tablespoon lemon or calamansi juice
2 tablespoons oyster sauce
1/2 cup water or beef stock
1 teaspoon cornstarch or flour(dissolved in 1/4 cup water)
sugar, salt and pepper to taste.
1 teaspoon sesame oil(optional)

Procedures:
Part 1
1. In a bowl, combine beef, soy sauce, lemon juice, salt, ground pepper, sesame oil and marinate for 15 minutes.

Part 2
1. In the same pan, saute garlic, onion and ginger.
2. Add beef then stir cook for 5 minutes or until light brown and start to sizzle.
3. Add oyster sauce, water, sugar, salt and ground pepper then simmer for 3 minutes.
4. Add broccoli and cauliflower then cook for a minute.
5. Pour dissolved cornstarch then simmer until thickens. Adjust seasoning according to taste.
6. Remove from heat then transfer to serving bowl. Serve immediately with steamed rice.

Sauteed Chicken Chayote

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Filipino Style Recipe: Sauteed Chicken Chayote or ginisang manok at sayote is another easy and simple dish. Sauteed chicken chayote is affordable and simple yo prepare, the chicken sauteed and cooked with chayote until tender. This dish is usually serve during rainy season.

Estimated time of preparation and cooking: 25-30 minutes
Good for 3-4 persons

Ingredients:
1/2 kilo chicken fillet, cut into serving pieces
2 pieces chayote(sayote), cut into small pieces
3 cloves garlic, minced
1 onion, chopped
2 1/2 cups chicken broth or water
2 tablespoons vegetable oil
fish sauce, salt and pepper to taste

Procedures:
1. In a pan, saute garlic and onion.
2. Add chicken fillet, fish sauce and pepper then continue sauteing until light brown.
3. Add chayote then stir cook for a minute, pour water then cover and bring to boil.
4. Season with salt and pepper then simmer for 3-5 minutes or until tender.
5. Transfer to serving bowl then serve hot with steamed rice.

Ensaladang Talbos ng Kamote

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Filipino Style Recipe: ensaladang talbos ng kamote is an easy and simple side dish. Sweet potato leaves is usually steamed or blanched for a minute then rinse in cold water to maintain the color, texture, flavor and stop the cooking. This is usually serve with tomatoes and onions as side dish with fermented fish sauce for seasoning.

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

Ingredients:
2 bunches sweet potato leaves(talbos ng kamote)
2 large tomatoes, chopped
1 large onion, chopped
1 tablespoon fermented fish sauce(bagoong na isda)

Procedures:
Part 1
1. In a pot, boil water then blanch sweet potato leaves for a minute.
2. In a strainer, drain sweet potato leaves and rinse with cold water. Drain.

Part 2
1. In a bowl, combine sweet potato leaves, onion and tomatoes.
2. Season with fermented fish sauce then gently toss and serve as side dish.

Malunggay and Corn Soup with Shrimps

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Filipino Style Recipe: Corn and malunggay soup with shrimps is another easy and simple soup dish that is commonly serve during rainy season. This healthy dish consists of corn, malunggay and shrimps sauteed and cooked in chicken or shrimp broth.

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

Ingredients:
3 gloves garlic, minced
1 onion, chooped
8-10 pieces shrimps, peeled and deveined
1 cup corn kernels
a bunch of malunggay leaves
1 chicken or shrimp bouillon(broth cubes)
3 cups water
fish sauce or salt and pepper to taste

Procedures:
1. In a pot, heat oil then saute garlic and onion.
2. Add corn kernels and shrimps then continue sauteing for 3 minutes.
3. Pour water and bring to boil then add bouillon cube.
4. Adjust seasoning with fish sauce and pepper then add malunggay leaves.
5. Simmer for 1-2 minutes then turn off the heat.
6. Transfer to serving bowl and serve hot.

Mediterranean Chicken

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Filipino Style Recipe: Mediterranean chicken is a delicious dish popular in western country. Chicken is marinated in different herbs like oregano, rosemary, basil together with lemon juice and olive oil. Then cooked in a oven or fry until tender. This is usually serve with mashed potatoes and steamed veggies.

Estimated time of preparation: 15 minutes(plus marinating time)
Estimated time of cooking: 25-30 minutes
Good for 2-3 persons

Ingredients:
2 pieces chicken thigh and legs, cleaned
aluminum foil

Marinade:
1 tablespoon finely chopped basil
1 tablespoon finely chopped dried oregano
1 lemon, juice
1 teaspoon dried or fresh rosemary
3 garlic cloves, finely chopped
1 small-sized tomato, discard seeds and finely chopped
2 tablespoons olive oil
salt and pepper to taste
1 tablespoon red wine vinegar(optional)
1/2 teaspoon lemon zest(optional)

Procedures:
1. In a bowl, combine chicken and marinade for an hour or overnight inside the fridge.
2. In a non-stick baking pan, arrange marinated chicken and drizzle with olive oil. Cover with aluminum foil.
3. Bake in a preheat oven over 375 degrees Fahrenheit for 25-30 minutes or until tender.
4. Transfer to serving plate then serve with steamed veggies and potatoes.

Notes:
1. You may also broiled chicken instead of baking.

Paksiw na Hito

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Filipino Style Recipe: Paksiw na hito is another quick and easy fish dish by Filipinos. This is another variety of paksiw which has a sour and salty taste. Usually the the fish and vegetables were cooked in vinegar, soda or water and some spices. I stewed catfish in soda to produce a sweet and sour taste to our dish.

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

Ingredients:
2 pieces large-sized catfish
6 gloves garlic, pounded
1 onion, chopped
1 thumb-sized ginger, sliced and pounded
1/2 cup vinegar
1 cup soda(sprite or lemonade) or water
2 eggplants or 5 okra, sliced into serving pieces
3 green chili(siling haba)
1 teaspoon olive oil
1/2 teaspoon ground pepper
fish sauce or salt to taste
salt and vinegar for washing

Procedures:
1. Rub catfish with salt then wash in vinegar.
2. Cut into 3-4 slices then rinse in running water. Set aside.

Part 1
1. In a large pot, arrange garlic, onions and ginger at the bottom.
2. Arrange sliced catfish then pour vinegar, soda, olive oil, fish sauce and ground pepper.
3. Add vegetables and green chili then cover and simmer in a medium heat for 8-10 minutes or until done.
4. Remove from heat then serve hot with rice. Enjoy

Homemade Pizza Tortilla

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Filipino Style Recipe: Homemade Pizza Tortilla is inspire to typical pizza made of oven-baked flat, round bread topped with tomato sauce, cheese and various toppings. I had left-over tortillas from previous company outing. Since I had some ingredients for pizza making, I decided to used tortillas as alternative to pizza crust. I like thin-crust so it is a good idea to used tortillas. I also have a tight budget so I used hotdog slices as alternative to pepperoni. You may choose various toppings based on your budget and what you prefer. Good luck and enjoy!

Good for 4 pizza tortillas

Ingredients:
4 pieces tortilla(8-10 inch diameter)
1 1/2 cup pizza sauce or tomato sauce
150 grams mozzarella cheese or quick melt, grated

Toppings:
1 medium-sized white onion, minced
1 large-sized green bell pepper, slice thinly
1/2 cup pineapple tidbits
1/2 cup sliced button mushrooms
4 bacon slices, stir fry and cut into tidbits
4 pieces hotdog

Procedures:
Part 1.
1. In a pan, heat oil then fry the bacon but not too crispy. Drain on paper towel then cut into small pieces. Set aside.
2. In a same pan, fry hotdog then drain on paper towel. Slice diagonally then set aside.

Part 2
1. Place tortilla in a flat surface, ladle enough pizza sauce into the center and spread it out in a spiral motion. Leave about 1/2 inch of unsauced tortilla at the edges.
2. Sprinkle shredded cheese on top then arrange other toppings evenly.
3. Spread shredded cheese on top of the toppings. Repeat for remaining pieces.
4. Pre-heat oven over 200 degrees Fahrenheit then bake tortillas for 8-10 minutes or until the tortillas are crisp and the cheese is melted.
5. Remove from the oven then transfer to round sheet. Cut into 4-6 serving slices then serve with hot sauce.

Bangsilog

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Filipino Style Recipe: bangsilog is another popular breakfast dish by most Filipinos which is a combination of Bang=bangus(milkfish), Si=sinangag(fried rice), log = itlog(fried egg). Boneless bangus should be marinated in vinegar, garlic and pepper then fried until golden brown. Serve with fried egg and fried rice.

Estimated time of preparation: 8 minutes(plus marinating time)
Estimated time of cooking: 15-20 minutes
Good for 2 servings

Ingredients:
1 large-sized boneless milkfish(bangus), cut in half
2 cups leftover rice
2 raw eggs
4 gloves garlic, minced
salt and pepper to taste

Marinade:
6 gloves garlic, pound
1/2 cup vinegar
1/4 teaspoon ground pepper

Procedures:
Part 1
1. Marinate milkfish in garlic, pepper and vinegar for at least 3 hours or overnight inside the fridge.

Part 2
1. In a pan, heat oil then fry sunny-side up egg until set. Drain and set aside.
2. In a same pan, fry garlic until light brown.
3. Add rice then season with salt. Keep stirring for 3 minutes or until well blended. Set aside.

Part 3
1. In a frying pan, heat oil then fry marinated milkfish for 5 minutes each side or until golden brown. Drain on paper towel.
2. Arrange fried milkfish in a serving plate with fried egg and fried rice. Enjoy!