Diet Meal Recipes

Spicy Sardines Lumpia

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Ingredients:
2 small cans spicy sardines in tomato sauce
1 tablespoons flour
1 raw egg
1 red onion, minced
3 cloves garlic, minced
1/2 teaspoon soy sauce
1 small carrot, minced
3 stalks parsley, chopped
salt and pepper to taste

18-20 pieces lumpia wrappers
cooking oil for frying

Procedures:
Part 1
1. Using a strainer, drain sardines and reserve the sauce.
2. In a mixing bowl, combine sardines, flour, egg, onion, garlic, soy sauce, carrot, parsley, salt and pepper then stir while slightly mashing it using a pair of forks.

Part 2
1. Place 1 tablespoon of filling in a line shape at the middle of the wrapper.
2. Fold over the bottom edge of the wrapper to the center.
3. Fold the two sides towards the center and roll. Finally, use water of seal the lumpia completely.
4. Repeat until all wrapped up.

Part 3
1. In a frying pan, heat oil deep enough that wrapped lumpia is half-submerged.
2. When the oil is hot enough, deep fry lumpia for 5 minutes or until golden brown and crisp.
3. Drain on paper towel then serve with sweet and sour sauce.

Beef Mami Soup

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Ingredients:
500 grams beef brisket, cut into serving pieces
300 grams miki noodles, cooked
1 piece beef broth cube
3 pieces star anise
4-5 cups water
2 tablespoons vegetable oil
5 cloves garlic, minced
1 onion, chopped
Chinese cabbage, chopped (optional)
3 stalks spring onions, chopped (optional)
2 pieces hard boiled eggs, sliced (optional)
salt and pepper to taste

Procedures:
Part 1
1. In a stock pot, heat oil to saute the garlic and onions until translucent.
2. Stir fry the beef brisket and let it cook until meat turns light brown.
3. Add beef broth cube, star anise and pour water then bring to boil.
4. Lower the heat and simmer until beef becomes tender. Remove scum that rises.
5. Adjust seasoning with salt and pepper according to taste.

Part 2
1. In a serving bowl, arrange noodles and chinese cabbage.
2. Pour the soup and beef brisket, garnish with boiled egg and spring onions.
3. Serve hot immediately.

Spicy Baby Squid Calamares

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Ingredients:
500 grams baby squid, separate head from the body
1 lemon, juice
1/2 cup all-purpose flour
1 cup cornstarch
1/2 teaspoon cayenne powder
1 teaspoon paprika
1 cup Panko breadcrumbs
salt and pepper to taste
2 raw eggs, beaten
vegetable oil for frying

Procedures:
Part 1
1. In a bowl, marinate squid in lemon juice for 30 minutes. Drain and set aside.

Part 2
1. In a bowl, combine flour, cornstarch, cayenne, paprika, salt, and pepper. Mix well.
2. Dip squid into beaten eggs then dredge into breadcrumbs mixture.

Part 3
1. In a frying pan, heat oil until enough hot.
2. Fry the squid for a minute or until golden brown. Do not overcooked.
3. Remove squids and drain on paper towels.
4. Transfer into serving bowl and sprinkle with dried basil.
5. Serve with blue cheese dip.

Tinapa Spring Rolls

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Ingredients:
12 pieces spring roll wrappers
1 raw egg, beaten
vegetable oil for frying

Filling:
1 smoked milkfish(tinapang bangus), flake and discard bones
1 small bunch parsley, finely chopped
2 salted eggs, scoop out and chopped
1 bird’s eye chili(labuyo), chopped
2 tomatoes, discard the seeds and chopped
salt and pepper to taste
1 white onion, minced

Procedures:
Part 1
1. In a large bowl, combine all the filling ingredients then mix well.
2. Place 1 tablespoon of filling in a line shape at the middle of the wrapper.
3. Fold over the bottom edge of the wrapper to the center.
4. Fold the two sides towards the center and roll. Use a bit egg to seal the last edge.
5. Repeat until all wrapped up.

Part 2
1. In a frying pan, heat oil deep enough that spring rolls is half-submerged.
2. When the oil is hot enough, deep fry spring rolls for 5 minutes or until golden brown and crisp.
3. Drain on paper towel then serve with spicy vinegar.

Ensaladang Talong

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Ingredients:
4 large eggplants(talong)
2 white onions, cubed
4 medium-sized tomatoes, cubed
2 pieces green pepper
2 tablespoons sauteed shrimp paste

Procedures:
Part 1
1. Broil eggplants until skin are charred and blister.
2. Let it cool then peel off the skin and remove the crown and the stem.

Part 2
1. In a bowl, mash lightly the eggplants with a fork then add onions, tomatoes and green pepper.
2. Serve with sauteed shrimp paste.

Homemade Spaghetti

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Ingredients:
1 pack(500 grams) spaghetti noodles
1/2 kilo ground meat (beef/pork/combined)
10 regular hot dogs, sliced diagonally
5 cloves garlic, minced
4 medium-sized onions, minced
1/4 cup parsley, finely chopped
2 cups tomato sauce
1/2 cup tomato paste
1 1/2 cups banana ketchup
1/2 cup water
2 tablespoons sugar
2 tablespoons cooking oil
salt and pepper to taste
cheddar cheese, grated
1 small can evaporated milk(optional)
1 pork cube(optional)

Procedures:
Part 1
1. In a large pot, prepare the pasta based on cooking instructions. Set aside.

Part 2
1. In a large saucepan, heat oil and saute garlic and onion.
2. Add ground meat and cook until brown.
3. Add hot dogs, tomato sauce, tomato paste, ketchup, pork cubes, parsley and water.
5. Simmer for 20 minutes. Stir occasionally.
6. Add evaporated milk, sugar salt and pepper. Simmer a few more minutes. Stir occasionally.
7. Arrange pasta into serving plate, top with spaghetti sauce and grated cheese. Garnish with parsley. Enjoy!

Classic Pancakes

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Ingredients:
200 grams all-purpose flour
1/4 cup melted butter
2 tablespoons sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 raw egg, beaten
300 ml evaporated milk
1 teaspoon vanilla

Serving:
powdered sugar(optional)
maple syrup
vanilla whipped cream

Procedures:
Part 1
1. In a bowl, combine flour, sugar, baking powder, salt. Mix well.
2. In another bowl, combine milk, eggs, vanilla and melted butter.
3. Combine the two mixtures then whisk until well blended.

Part 2
1. Heat a non-stick pan in a low heat, grease using melted butter then scoop and pour 1/3 cup of batter.
2. Swirl the batter then cook for 20 seconds or until almost set. 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 maple syrup and vanilla whipped cream.

Fresh Lumpia (Lumpiang Sariwa)

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Ingredients:
Filling:
1/2 cup ground pork
2 cups carrots, shredded
2 cups cabbage, shredded
2 cups water chestnuts(sayote) or turnips(singkamas), shredded
1 cup baguio beans, shredded(optional)
1 tablespoon onion, minced
4 cloves garlic, minced
1 cup ground peanuts
Lettuce leaves
Lumpia wrapper
butter or cooking oil
Salt to taste

Sauce:
1/2 cup sugar
1 tablespoon cornstarch
1 cup chicken broth or water
2 tablespoons soy sauce
2 cloves garlic; minced

Procedures:
Cook the Filling:
1. In a saucepan, heat butter and saute garlic and onion.
2. Add ground pork, simmer until it changes color.
3. Season with soy sauce and sugar.
4. Add vegetables and continue cooking until it is half-done.
5. Adjust seasoning with salt according to taste. Set aside.

How to make the Sauce:
1. In a saucepan, pour chicken broth and bring to boil.
2. Add sugar and soy sauce then mix well.
3. Dilute the cornstarch in water and pour in the saucepan.
4. Boil in a very low fire, stirring occasionally until the sauce thickens.
5. Add the garlic. Set aside.

To Wrap the Filling:
1. On top of the lumpia wrapper, place a leaf of lettuce and 3 tablespoons of the mixture.
2. You may roll up folding one end and leaving other open or just roll up and place in the platter.
3. Garnish with sauce and minced peanuts.

Classic Beef Tapa

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Ingredients:
500 grams beef sirloin, sliced thinly
3 tablespoons cooking oil

Marinade:
4 cloves garlic, minced
1/2 cup soy sauce
3 tablespoons lime or calamansi juice
3 tablespoons brown sugar
salt and pepper to taste
1 tablespoon oyster sauce(optional)
1 teaspoon cayenne pepper(optional)

Procedures:
Part 1
1. In a bowl, combine beef and marinade. Mix well then cover and marinate overnight inside the fridge.

Part 2
1. In a pan, heat vegetable oil.
2. Add marinated beef in a single layer, cook for 3-5 minutes each sides or until color turns to lightly browned and tender.
3. Transfer to serving plate. Serve with mashed potatoes and veggies.

Note: Traditional beef tapa served with fried rice and egg.

Mussels in Ginger Soup

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Ingredients:
500 grams fresh mussels(tahong)
1 tablespoon vegetable oil
1 onion, sliced
2 thumb-sized ginger, finely sliced
3 cloves garlic, minced
4 to 6 cups water, add more water if necessary
patis (fish sauce) to taste
ground black pepper to taste
chili leaves(dahon ng sili)

Procedures:
Part 1
1. Wash the mussel thoroughly and drain.
2. Place the mussel in a bowl with water and salt.
3. Cover for several hours or overnight. This will allow the clams to expel sand.

Part 2
1. In a pot, heat oil and saute ginger, union and garlic.
2. Pour water then bring to boil. Season with fish sauce and pepper.
3. Add mussels then simmer for another 3 minutes or until shells are opened. Discard shells that did not open.
4. Adjust seasoning according to taste.
5. Add chili leaves and simmer for 2 minutes.
6. Remove from heat then serve.