Diet Meal Recipes

Crispy Fried Spinach

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Filipino Style Recipe: Crispy fried spinach is a delicious and healthy snack dish. The spinach leaves coated in flour mixture then fry until light brown and crisp. Serve with your favorite dipping sauce. This dish should serve immediately after cooking to preserve the crunchiness of spinach.

Ingredients:
2 bunch fresh spinach, trimmed and rinse
1 cup flour
1/2 cup water
a dash of salt
cooking oil for frying

Procedures:
Part 1
1. In a bowl, combine flour, salt and water but not too watery. Mix until well blended.

Part 2
1. Dip the spinach leaves one by one in flour mixture until well coated.
2. Fry spinach for a 10 seconds each side or until light brown and crisp.
3. Drain on paper towels and repeat the procedures for remaining pieces. Serve immediately with sour cream dip.

Pan Fried Rosemary Chicken with Potato Wedges

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Filipino Style Recipe: pan fried rosemary chicken with potato wedges is another easy and simple chicken dish. First, the potato wedges fry into butter until golden brown. Then pan fried chicken seasoned with rosemary, salt and pepper until golden brown. I recommend this dish for those on diet and health conscious.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 20-25 minutes

Ingredients:
500 grams chicken, cut into serving pieces
4 pieces potatoes, peeled and cut into wedges
1 teaspoon fresh or dried rosemary
1/2 cup butter
salt and pepper to taste

Procedures:
Part 1
1. In a bowl, place chicken then season with rosemary, salt and pepper.

Part 2
1. In a pan, melt butter then fry potato wedges until golden brown. Drain and set aside.
2. In a same pan, Add butter then fry chicken until golden brown and tender. Drain.
3. Arrange fried rosemary chicken and potato wedges in a plate then serve.

Pina Colada Smoothie

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Filipino Style Recipe: Pina colada smoothie is a popular beverage from Puerto Rico and most Filipinos are starting to love this beverage. This drink is consists of coconut cream and pineapple then blended in ice cubes together with light rum then garnish with pineapple slices and cherries.

Good for 4 servings

Ingredients:
3/4 cup coconut cream
1 cup pineapple juice
1 cup light rum(optional)
2 cups ice cubes

Garnishing:
4 pineapple slices(optional)
8 maraschino cherries(optional)

Procedures:
1. In a blender, process pineapple slices, coconut cream, light rum and ice cubes for 15 seconds or until smooth.
2. Pour into glasses then garnish with pineapple slices and cherries. Serve cold.

Notes:
1. You may also add condensed milk for sweeter taste.

Crispy Fried Tahong

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Filipino Style Recipe: Crispy fried tahong or mussels is another easy way to cook mussels. This seafood dish is simple to prepare, boil mussels until the shells open. Remove the mussels the coat in flour mixture then fry until golden brown. This is usually serve with spicy vinegar as appetizer or finger-food(pulutan).

Estimated time of preparation: 8 minutes
Estimated time of cooking: 10-15 minutes
Good for 3-5 persons.

Ingredients:
1 kilo mussels(tahong), cleaned with beard removed
1 thumb-sized ginger, sliced and pound
3/4 cup flour
1/4 cup cornstarch
1/4 teaspoon ginger powder
1/2 teaspoon salt
1/4 teaspoon ground pepper
oil for frying

Procedures:
Part 1
1. In a pan, place ginger and mussels with enough water. Bring to boil until the shells open.
2. Drain then remove the mussels from the shell. Set aside.

Part 2
1. In a bowl, mix flour, cornstarch, ginger powder, salt and pepper.
2. Dredge the mussels in flour mixture until well coated. Set aside.

Part 3
1. In a frying pan, heat oil then fry mussels until golden brown and crisp. Drain on paper towels.
2. Transfer to serving plate then serve with spicy vinegar.

Tuna and Mushroom Omelet

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Filipino Style Recipe: Tuna and mushroom omelet or omelette is an easy yet delicious breakfast recipe. It is consists of beaten eggs, tuna flakes and mushrooms then cooked until set. Then usually serve during breakfast with fried rice.

Estimated time of preparation and cooking: 10-20 minutes
Good for 1 servings

Ingredients:
4 eggs, beaten
1/2 cup butter or margarine
1 can(115 grams) mushrooms, pieces and stems
1 can(155 grams) tuna flakes(spicy/oil), drained
1 onion, chopped
2 tomatoes, diced
salt and ground pepper to taste
1/2 cup cheese, grated

1/4 cup evaporated milk(optional)
1 tablespoon parsley, chopped(optional for garnishing)

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

Part 2
1. In a nonstick frying pan, heat butter over medium heat.
2. Saute onions, mushrooms and tomatoes for 3 minutes or until soft.
3. Add tuna flakes and ground pepper, continue sauteing for another 3 minutes. Strain and set aside.

Part 3
1. In a same pan, add butter, half of tuna-mushroom mix then pour half of egg mixture.
2. Sprinkle with grated cheese then cook until bottom is golden.
3. Gently fold omelet over then carefully slide omelette onto a serving plate.
4. Garnish with parsley then serve with hot sauce!

Tips:
1. You may include bell peppers and zucchini sliced thinly in omelette filling.

Stir Fried Kangkong

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Filipino Style Recipe: stir fried kangkong or water spinach is an easy yet healthy dish. The procedures is very simple, normally water spinach toss oyster sauce mixture in a blend of oyster sauce, red chili, fish sauce and brown sugar then stir fry in olive oil until wilted.

Estimated time of preparation: 3-5 minutes
Estimated time of cooking: 2 minutes
Good for 1-2 persons

Ingredients:
1 bunch water spinach(kangkong), trimmed
2 gloves garlic, minced
4 pieces red chili(labuyo), sliced
2 tablespoons oyster sauce
1 tablespoon fish sauce
2 tablespoons brown sugar
2 tablespoons olive oil

Procedures:
Part 1
1. In a large bowl, combine garlic, red chili, oyster sauce, fish sauce and brown sugar.
2. Add kangkong then toss to coat.

Part 2
1. In a pan, heat oil then add all the ingredients.
2. Stir fry to 1-2 minutes or until wilted. Serve immediately.

Sauteed Tinapa with Salted Eggs

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Filipino Style Recipe: sauteed tinapa with salted eggs is an easy and simple dish made up of smoked fish(tinapa) cut into flakes then sauteed in garlic, tomatoes and salted eggs. I used left-over tinapa in this recipe, this is usually served during breakfast with garlic rice.

Estimated time of preparation and cooking: 10-15 minutes
Good for 1-2 persons

Ingredients:
3 pieces tinapa(smoked fish), flakes and discard bones
2 salted eggs(itlog na pula), cut into cubes
3 tomatoes, cut into cubes
2 gloves garlic, minced
1 onion, chopped
2 tablespoons liquid seasoning or soy sauce
ground pepper to taste
a pinch of chili flakes(optional)
spring onion, chopped(optional)

Procedures:
1. In a pan, heat oil then saute garlic, onion and tomatoes until soft.
2. Add tinapa flakes, ground pepper and chili flakes then stir cook for 3 minutes.
3. Add salted eggs, liquid seasoning and spring onion then stir cook for another minute.
4. Transfer to serving plate then serve with garlic rice.

Milkfish Steak(Bistek)

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Filipino Style Recipe: milkfish steak or bistek tagalog na bangus is another variety of steak(bistek) dish. The fish marinade and fry until golden brown. Then re-cooked in marinade together with onion rings.

Estimated time of preparation and cooking: 20-30 minutes(plus marinating time)
Good for 3-4 persons

Ingredients:
4 slices milkfish(bangus) belly, deboned
1 large white onion, cut into rings
1/4 cup cooking oil

Marinade:
6 calamansi, juice
4 tablespoons soy sauce
4 cloves garlic, minced
1 thumb-sized ginger, julienned
salt and pepper to taste

Procedures:
Part 1
1. Marinate milkfish in calamansi juice, soy sauce, garlic, ginger, salt and pepper for 30 minutes.

Part 2
1. In a pan, heat oil then lightly fry onions for a minute. Drain and set aside.
2. In a same pan, fry marinated fish until crisp and golden brown. Drain and set aside.
3. In a same pan, reduce oil then saute garlic and ginger.
4. Pour marinade then adjust seasoning according to taste.
5. Put back fried fish and fried onions then simmer for a few seconds.
6. Remove from heat then transfer to serving plate. Serve with garlic rice.

Stir Fried Beef with Asparagus and Red Pepper

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Filipino Style Recipe: stir fried beef with asparagus and red pepper is another easy and simple dish. Normally the beef strips marinate then stir fry until light brown then cooked with marinade, cornstarch, asparagus and red bell pepper.

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

Ingredients:
1/2 kilo beef sirloin, slice thinly into strips
300 grams asparagus, cut into 1 inch
1 red bell pepper, cut into strips
1 tablespoon cornstarch(dissolved in 3 tablespoons water)
3 tablespoons olive oil

Marinade:
3 tablespoons soy sauce
3 gloves garlic, minced
1 thumb-sized ginger, julienned
1 tablespoon brown sugar
1/2 tablespoon ground pepper
1 tablespoon salt

Procedures:
Part 1
1. In a bowl, combine beef, soy sauce, garlic, ginger, sugar, salt and pepper. Marinate for 30 minutes.

Part 2
1. In a pan, heat oil and stir fry beef over low heat for 2-3 minutes. Drain and set aside.
2. In a same pan, saute ginger and garlic from marinade.
3. Add asparagus and red pepper then stir fry for a few seconds.
4. Add stir fried beef, marinade and dissolved cornstarch. Cook for 2 minutes or until sauce thickens.
5. Remove from heat then transfer to serving plate. Serve with steamed rice.

Buttered Vegetables

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Filipino Style Recipe: buttered vegetables is another simple yet healthy dish and usually served as side dish. It is consists of different varieties of vegetables steamed then toss with butter, salt and pepper.

Estimated time preparation and cooking: 15 minutes
Good for 3-4 persons

Ingredients:
3 cups mixed vegetables(broccoli, carrots, snow peas, beans, cauliflower or any vegetables)
3 tablespoons butter, melted
salt and pepper to taste

Procedures:
1. In a steamer, steam vegetables for 3 minutes or until tender.
2. Transfer the steamed vegetables into serving bowl.
3. Add butter, salt and pepper then toss until well coated. Serve immediately.