Diet Meal Recipes

Glazed Mackerel with Water Spinach

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Filipino Style Recipe: glazed mackerel with water spinach is a low-carbohydrate dish. It is usually consists of mackerel fillet marinade in a blend of honey, brown sugar and soy sauce. Stir fried until tender then served with wilted water spinach as side dish.

Estimated time of preparation and cooking: 50 minutes
Good for 4-6 servings

Ingredients:
2 slices mackerel(tanigue) fillets, 1 inch thick
1 lemon, juice
1 tablespoon butter or margarine
2 gloves garlic, minced
1 tablespoon brown sugar
1 tablespoon honey
1 tablespoon soy sauce
1 teaspoon olive oil
salt and pepper to taste
2 bunches fresh water spinach, trimmed
2 tablespoons white wine(optional)

Procedures:
Part 1
1. In a bowl, marinate mackerel fillets in lemon juice for 10-15 minutes. Drain and set aside.

Part 2
1. In a sauce pan, melt butter then saute garlic.
2. Add brown sugar, honey and soy sauce then bring to boil until reduces in half. Keep stirring.
3. Pour the sugar mixture over the mackerel then sprinkle with salt and pepper. Set aside for 10 minutes.

Part 3
1. In a frying pan, heat olive oil and fry mackerel fillets while basting with sugar mixture.
2. Brushing the top with mixture so the fish begins to caramelize.
3. Cook until the side turns to golden brown and begins to caramelize both sides.
4. Remove from the pan and set aside.

Part 4
1. In a sauce pan, melt the butter then add spinach, salt and pepper.
2. Pour wine then cook for a minute or until the leaves begin to wilt. Drain.
3. Drain then transfer to serving plate and arrange mackerel on top. Serve immediately!

Baked Stuffed Bell Peppers

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Filipino Style Recipe: Baked stuffed bell peppers is another special dish made of bell peppers filled with ground meat then topped with grated cheese. The stuffed bell peppers cooked in a oven until the cheese melts. You may also used leftover ground meat to lessen the time of preparation.

Estimated time of preparation: 15 minutes
Estimated time of cooking and baking: 30 minutes
Good for 5 servings

Ingredients:
5-6 pieces bell peppers, large sized
1/2 cup water
1/2 teaspoon salt
1 egg, beaten(optional)
1/3 cup grated Parmesan or cheddar cheese(optional)

Filling:
300 grams ground beef/pork with fat
2 cloves garlic, minced
1 onion, minced
1 tomatoes, diced
salt and pepper to taste

Procedures:
Part 1
1. Cut each bell pepper in half, wash and remove seeds and membranes.
2. In a pan, boil water with salt then add bell peppers. Cook for 3 minutes then drain and set aside.

Part 2
1. In a pan, cook beef until color turns to light brown and start to render oil.
2. Add garlic, onion and tomatoes then stir cook for 3-5 minutes or until soft.
3. Season with salt and pepper according to taste. Let it cool and set aside.

Part 3
1. In a bowl, beat egg then add beef mixture. Mix well.
2. Fill each bell peppers with beef mixture then sprinkle with grated cheese on top.
3. Arrange bell peppers in a baking pan then bake over 350 degrees Fahrenheit for about 10 minutes or until cheese melts. Serve while hot.

Shrimp and Broccoli Pasta

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Filipino Style Recipe: shrimp and broccoli pasta is a simple yet healthy dish consists of shrimp and broccoli sauteed and stir cooked in olive oil with chili flakes and garlic. Toss in spaghetti pasta with lemon juice, white wine and chopped parsley. This is another mouth-watering dish but easy to prepare.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 15 minutes(plus cooking time for pasta)
Good for 4-5 persons

Ingredients:
400 grams spaghetti pasta or any pasta
500 grams shrimp, peeled but retain the tail
2 cups broccoli florets, halves
5 cloves garlic, minced
1/2 teaspoon chili flakes
1 lemon, juice
1/4 cup white wine
3 tablespoons olive oil
3 tablespoons butter
1 tablespoon parsley, chopped

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 oil medium heat then melt 2 tablespoons butter.
2. Add garlic and chili flakes then saute for a few seconds.
3. Add shrimp then stir cook for a minute. Remove from the pan and set aside.
4. Add broccoli then cook for a minute or until tender. Remove from the pan and set aside.

Part 3
1. Add lemon juice and wine then bring to boil until reduce in half.
2. Add and melt the remaining butter then turn off the heat.
3. Add pasta, shrimp, broccoli and parsley then toss to coat.
4. Transfer to serving bowl then serve with toasted garlic bread.

Ginisang Sitaw at Kalabasa

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Filipino Style Recipe: Ginisang sitaw at kalabasa or sauteed sting beans and squash is a simple yet nutritious vegetable dish, basically it’s a combination of string beans and squash sauteed and simmered until tender. Add with shrimp or pork make the dish more delicious and truly enjoyed by most Filipinos.

Estimated time of preparation: 15 minutes
Estimated time of cooking: 15-20 minutes
Good for 3-4 persons

Ingredients:
1/2 squash(kalabasa), peeled and cut into cubes
1 bundle string beans (sitaw), cut into 2inch long
1 cup medium-sized fresh shrimp, remove heads and discard shells
2 tbsp cooking oil
3 cloves garlic, minced
1 medium-sized onion, chopped
2 medium-sized tomatoes, chopped
1 cup water
fish sauce and ground pepper to taste

Procedures:
1. In a pan, heat oil then saute garlic and onion.
2. Add tomatoes then continue sauteing for 5 minutes or until soft.
3. Add shrimp and stir fry until red.
4. Add vegetables and stir cook for a minute, then add water and simmer for 5 minutes.
5. Season with fish sauce and pepper according to taste.
6. Cook until veggies are tender then transfer to serving plate and serve.

Notes:
1. You may also use pork meat instead of shrimps.

Lumpiang Togue

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Filipino Style Recipe: Lumpiang Togue or lumpiang gulay is another typical Filipino meryenda(mid-afternoon snack). It is normally consists of mung bean sprouts, carrots, tofu and seasonings wrapped in lumpia wrapper then deep fried until golden brown and crisp.

Estimated time of preparation: 20-30 minutes
Estimated time of cooking: 15-20 minutes

Ingredients:
500 grams togue(mung bean sprouts)
1 carrot, julienned
2 cloves garlic, minced
1 onion, minced
2 tablespoons oyster sauce or soy sauce
1 cup fried tofu, chopped
1 tablespoon vegetable oil
1/8 teaspoon ground pepper
15-20 pieces spring roll wrapper(lumpia wrapper)
cooking oil for deep frying
1/2 cup dried shrimps(optional)

Procedures:
Part 1
1. In a pan, heat oil then saute garlic and onion.
2. Add dried shrimps then continue sauteing for a minute.
3. Add tofu and carrots then cook for another minute.
4. Season with oyster sauce and pepper then mix well.
5. Add beansprout then cook for 2-3 minutes or until cook. Let it cool and set aside.

Part 2
1. Place 1/4 cup of veggies in a line shape at the middle of the wrapper.
2. Fold over the bottom edge to the center then fold the two sides towards the center and roll.
3. Use a bit egg to seal the last edge. 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 until golden brown and crispy.
3. Drain on paper towel then serve with spicy vinegar.

Sauteed Tinapa with Tomatoes

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

Estimated time of preparation: 8-10 minutes
Estimated time of cooking: 8-10 minutes

Ingredients:
4-6 pieces tinapa(smoked fish), flakes and discard bones
3 tomatoes, chopped
2-3 gloves garlic, minced
salt and pepper to taste
1/4 teaspoon chili flakes(optional)
spring onion, chopped(optional)

Procedures:
1. In a pan, heat oil then saute garlic.
2. Add tomatoes and cook for 5 minutes or until soft.
3. Add tinapa flakes and chili flakes then stir cook for 3 minutes.
4. Adjust seasoning according to taste then sprinkle with spring onion.
5. Transfer to serving plate then serve with garlic rice.

(thanks Ms. Rochelle for sharing)

Jelly Seaweed Salad

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Filipino Style Recipe: Jelly seaweed salad or kinilaw na potpotlo is another Filipino delicacy in Northern region. Jelly seaweed AKA(also known as) pokpoklo is another type of seaweed that normally eaten raw and toss with onions and tomatoes. In my experience, we eat this jelly seaweed salad as side dish together with fried fish and garlic rice.

Estimated time of preparation: 5-8 minutes(plus refrigerating time)

Ingredients:
2 cups fresh jelly seaweed
1/4 cup onions, chopped
1/4 cup tomatoes, chopped
2 tablespoons spicy vinegar or calamansi juice
1/2 teaspoon salt
1/4 teaspoon black pepper, ground
1/2 teaspoon sugar(optional)

Procedures:
1. Wash seaweed thoroughly then drain. Refrigerate for 15 minutes.
2. In a bowl, combine seaweed, onions and tomatoes.
3. In a small bowl, combine spicy vinegar, salt, pepper and sugar. Serve as dipping sauce or combine in seaweed salad.
4. Serve immediately top with sliced salted eggs, fried fish and garlic rice.

Vegetable Chowder Soup

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Filipino Style Recipe: vegetable chowder soup is a creamy and healthy vegetable dish that is made up of chopped vegetables like broccoli, potatoes and carrots cooked in a blend of flour, milk and cheese.

Estimated time of preparation: 15 minutes
Estimated time of cooking: 60-70 minutes
Good for 8-10 servings

Ingredients:
4 cups broccoli florets, chopped
2 medium potatoes, minced
2 medium carrots, minced
1-1/2 cups water
1 large onion, minced
4 cups evaporated milk
1/3 cup all-purpose flour
1 cup cheddar cheese, cubed
1 tablespoon olive oil
salt and pepper to taste

1 chicken bouillon cube(optional)
2 stalks celery, chopped(optional)
1 cup corn kernels(optional)
2 cups chicken fillet, cooked and shredded(optional)

Procedures:
Part 1
1. In a bowl, combine flour and 1 cup milk, mix until smooth. Set aside.

Part 2
1. In a saucepan, heat oil then saute onion.
2. Add celery, carrots and potatoes then continue sauteing for 5 minutes. Add a little water if needed.
3. Pour flour mixture, milk, chicken bouillon, salt and pepper.
4. Add the other ingredients then simmer for an hour or until sauce thicken. Keep stirring.
5. Remove from heat and add cheese just until melted. Serve.

Stir Fried Shrimps with Asparagus and Baby Corn

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Filipino Style Recipe: stir fried shrimps with asparagus and baby corn is another simple yet healthy dish. Normally the shrimps stir fry with asparagus, baby corns then season with oyster sauce then garnish with parsley.

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

Ingredients:
300 grams asparagus, cut into 1 inch
100 grams baby corn, sliced diagonally in half
400 grams shrimp, peeled and deveined
2 tablespoons olive oil
2 cloves garlic, minced
2 teaspoons oyster sauce
2 teaspoons vinegar
1 teaspoons sugar
salt and pepper to taste
1 red bell pepper, sliced(optional)
1/8 cup parsley, chopped(optional)

Procedures:
1. In a pan, heat olive oil then saute garlic.
2. Add shrimp, salt and pepper. Stir for another minute.
3. Add asparagus, baby corn and bell pepper then stir for a few seconds.
3. Add the remaining ingredients then stir for 2-3 minutes until tender and crisp.
4. Transfer to serving plate then garnish with chopped parsley. Serve immediately.

Grilled Oyster

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Filipino Style Recipe: grilled oyster is another easy and simple dish made of fresh oysters, grilled until the shells open then serve with white vinegar and bird’s eye chili. This dish is considered as aphrodisiac and usually served as appetizer or pulutan together with cold beer.

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

Ingredients:
12 pieces fresh oysters
1/4 cup white vinegar
1-2 pieces bird’s eye chili(labuyo), sliced
1/2 teaspoon salt

Procedures:
1. Grill fresh oyster over hot charcoal for at least 5 minutes or until the shells open.
2. Remove the oysters from the grill then remove the top shell.
3. Transfer to serving plate and serve with chili vinegar dip.