Diet Meal Recipes

Pork and Beans

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Filipino Style Recipe: Pork and beans is high protein dish popular the US and Mexico and also become popular in Filipino cuisine. It consists of beans boiled until tender then cooked along with pork, tomato sauce and other ingredients. This is commonly served as breakfast dish and it was amazing and delicious.

Estimated time of preparation: 10 minutes(plus soaking time)
Estimated time of cooking: 40 minutes(plus boiling time)
Good for 4 persons

Ingredients:
1/4 kilo white beans(bitsuelas)
1/2 kilo pork, cut into small pieces
4 gloves garlic, peeled and crushed
1 onion, chopped
3 pieces tomatoes, discard seeds and diced
1 cup tomato sauce
1/4 cup tomato ketchup(optional)
1 liter water
sugar, salt and pepper to taste

Procedures:
Part 1
1. In a bowl, soak beans in water overnight. Wash on running water then drain. Set aside.
2. In a pot, boil water then cook beans for an hour or until tender. Add water if necessary then set aside.

Part 2
1. In another pot, heat oil then saute garlic, onion and tomatoes.
2. Add pork and cook until light brown and tender.
3. Add boiled beans, tomato sauce, ketchup, sugar, salt and pepper according to taste.
4. Simmer until well blended and thicken. Add water if necessary.
5. Remove from heat then serve with steamed rice.

Notes:
1. You may also add some leafy vegetables like cabbage, ampalaya leaves, etc.

Stir Fried Veggies

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Filipino Style Recipe: stir fried veggies is another healthy low carbohydrate dish. Normally the veggies cooked in a blend of chicken broth, dissolved cornstarch and other seasonings.

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

Ingredients:
200 grams mushrooms, sliced
3 cups broccoli or cauliflower florets
1/2 cabbage, chopped
1 medium-sized carrots, sliced thinly
3 pieces celery stalk or bell pepper
3 garlic cloves, minced
1/2 teaspoon ginger powder
3 tablespoons soy sauce
1 cup chicken broth
1 tablespoon cornstarch(dissolved in 1/2 cup hot water)
1 tablespoon vegetable oil
salt and pepper to taste

Procedures:
1. In a pan, heat oil then saute ginger and garlic.
2. Add mushrooms then stir fry for a minute.
3. Add soy sauce and veggies then cook 3-5 minutes.
4. Pour water, bouillon and dissolved cornstarch then simmer until thicken.
5. Adjust seasoning according to taste. Remove from heat then serve immediately.

Notes:
1. If you don’t have chicken broth, you may dissolved 1 chicken bouillon cube in 1 cup hot water.

(photo credit to Poison Cupcakes)

Baked Stuffed Eggplant

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Filipino Style Recipe: baked stuffed eggplant is a special dish made of eggplants filled with ground meat then topped with grated cheese. The stuffed eggplant cooked in a oven until brown and soft.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 20 minutes
Estimated time of baking: 60 minutes

Good for 8 pieces

Ingredients:
4 small eggplants
1/4 kilo ground pork or beef
3 cloves garlic, minced
1 onion, minced
2 tomatoes, diced
1/4 cup bread crumbs
1 egg, beaten
1 cup Parmesan cheese, grated
salt and pepper to taste
5 tablespoons olive oil

Procedures:
Part 1
1. Cut the eggplant in half then remove the crown and the stem.
2. Scoop out the center leaving the skin 1/8 inch thick.
3. Chopped the eggplant pulp into small pieces. Set aside.

Part 2
1. In a pan, heat oil then saute garlic, onion and tomatoes.
2. Add chopped eggplant and cook for 3 minutes or until soft.
3. Add ground meat and saute until starts to brown.
4. Season with salt and pepper then cooked until the liquid absorbed. Set aside.

Part 3
1. In a bowl, combine ground meat mixture, bread crumbs and egg. Mix until blended.

Part 4
1. Fill the eggplant with mixture then sprinkle with grated cheese.
2. Bake over 350 degrees Fahrenheit for about 1 hour or until brown and soft. Let it cool then serve.

(photo credit to motdakasha)

Chicken Binakol

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Filipino Style Recipe:Chicken binakol or binakol na manok is another chicken soup popular in Visayas Region specially in Iloilo. This is similar to tinolang manok, instead of regular water we used coconut water and coconut meat. This simple Filipino dish is traditionally cooked inside the bamboo and they used native chicken to give more aroma and taste.

Estimated time of preparation and cooking: 45 minutes. Good for 4-6 persons.

Ingredients:
1 kilo chicken, cut into serving pieces
2 pieces green papaya or chayote(sayote), cut into serving pieces
1 cup chili leaves or malunggay leaves
1 thumb-sized ginger, cut into strips
4 cloves garlic, crushed
1 onion, chopped
2 tablespoon fish sauce(patis)
6 cups coconut water
1 cup coconut meat
4 tablespoon vegetable oil
salt and pepper to taste
5 stalks lemongrass(tanglad), cut into 1 inch and pounded

Procedures:
1. In a sauce pan, heat oil then saute ginger, garlic, onion and lemongrass.
2. Add chicken and continue sauteing until light brown then season with fish sauce.
3. Pour coconut water, coconut meat then simmer for 30 minutes or until chicken is tender. Add water if necessary.
4. Add in papaya then simmer for another 5 minutes or vegetables are tender but not overcooked.
5. Season with salt and pepper according to taste.
6. Add chili leaves then turn off the heat. Let stand for a few minutes to cook the leaves.
7. Transfer to a serving dish and serve. Enjoy!

Ensaladang Talong

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Filipino Style Recipe: ensaladang talong or eggplant salad is another easy and simple salad that usually served as side dish. It is consists of broiled eggplants then peel off the skin and stem. Toss with tomatoes and onions then serve with bagoong isda or toyo-mansi.

Estimated time of preparation and cooking: 20 minutes
Good for 4-5 servings

Ingredients:
4 large eggplants(talong)
2 onions, cubed
4 medium-sized tomatoes, cubed
2 tablespoons bagoong isda or fish sauce

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 and tomatoes.
2. Serve with bagoong isda or fish sauce(patis).

Notes:
1. You may also used the combination of garlic, soy sauce, vinegar, chili flakes, salt and pepper instead of bagoong isda.

Quick Spaghetti Carbonara

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Filipino Style Recipe: A quick spaghetti carbonara is an easy and quick pasta dish that only takes 20 minutes or less. It is usually consist of pasta and a creamy white sauce topped with ham, mushrooms, olives, bell pepper and Parmesan cheese.

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

Ingredients:
200 grams spaghetti pasta
3/4 cup full cream milk
1/2 cup grated Parmesan cheese
4 gloves garlic, minced
1 small-sized onion, minced
100 grams sweet ham, diced
1/2 cup olives, sliced
1/2 cup green bell pepper, diced
1/2 cup button mushrooms, sliced
2 tablespoons olive oil

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

Part 2
1. In a pan, heat oil and saute garlic and onion then add ham and cook for 2-3 minutes.
2. Add mushrooms, olives and bell pepper then stir cook for 3 minutes.
3. Add pasta, milk and Parmesan cheese then simmer 3 minutes or until beginning to thicken.
4. Adjust seasoning according to taste. Transfer to serving plate then top with grated Parmesan cheese.

Vigan Empanada

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Filipino Style Recipe: Vigan Empanada is a popular authentic delicacy from Vigan, Ilocos. The filling is made of grated unripe papaya and raw egg, we also add sauteed vigan longganisa to make it special. The Wrap consists of rice flour, butter, water and food coloring then deep fried until crisp.

This dish is commonly sold along the streets as meryenda(mid-afternoon snack) and usually served with vinegar. I tried a special Vigan Empanada somewhere in Sampaloc, Manila last year and it was also good. But of course, the authentic Vigan empanada from Ilocos is still different and it’s a good experience once you try it.

Estimated time of preparation: 25 minutes
Estimated time of cooking: 20-30 minutes

Ingredients:
Dough:
1 1/2 cups rice flour
1/2 cup water
orange food coloring or annatto seeds(dilute in water)(optional)
50 grams butter
cooking oil for greasing and frying

Filling:
4 pieces Vigan Longganisa, skin removed
1 unripe papaya, grated
1 onion, chopped
2 gloves garlic, finely chopped
6 raw eggs
salt and pepper to taste

Procedures:
Part 1
1. In a pan, heat oil and saute garlic and onion.
2. Add longganisa then season with salt and pepper, cook until brown.
3. Transfer in a bowl then add grated papaya then mix and set aside.

Part 2
1. In bowl, combine all ingredients then mix until dough is formed. Set aside.

Part 3
1. Place a plastic wrap on the table then brushed with oil.
2. Take 3 tablespoons of dough then flatten using a rolling pin.
3. Place 3 tablespoons of filling over flatten dough then make a small space in the middle for raw egg.
4. Fold and seal the sides then trim the edges using a plastic plate.

Part 4
1. In a pan, heat enough oil then deep fry empanada for 3 minutes or until crisp.
2. Drain on paper towel then serve with garlic vinegar.

Pancakes

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Filipino Style Recipe: pancakes or hotcakes is a thin and flat cake is consists of flour, baking powder, eggs, milk, salt and sugar. Blend together then cooked in a pan until golden brown. This is usually served during breakfast with maple syrup and vanilla whipped cream, and the kids love it.

Estimated time of preparation: 15 minutes
Estimated time of cooking: 20-30 minutes
Good for 4-6 servings

Ingredients:
1 cup all-purpose flour
1 tablespoon sugar
1/2 tablespoon baking powder
1/8 teaspoon salt
1 cup evaporated milk
2 eggs, beaten
1/4 cup melted butter

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. Add combine milk, eggs and 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.

Kangkong with Bagoong

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Filipino Style Recipe: Kangkong(water spinach) with bagoong guisado(sauteed shrimp paste) is an easy and simple side dish. Kangkong is usually steamed or blanched for 2-3 minutes then rinse in cold water to maintain the color, texture, flavor and stop the cooking. This is usually serve during breakfast with sauteed shrimp paste.

Estimated time preparation and cooking: 15-20 minutes
Good for 2-3 persons

Ingredients:
1 bunch Kangkong(water spinach), trimmed
5 cups water for boiling

Sauteed Shrimp Paste:
1/2 cup bagoong alamang(shrimp paste)
100 grams pork, cut into small pieces
4 gloves garlic, finely minced
1 onion, finely minced
1 large tomatoes, minced
sugar and vinegar to taste

Procedures:
Part 1
1. In a pan, heat oil and saute, garlic, onion and tomatoes until soft.
2. Add the pork and cook for until golden brown.
3. Add bagoong alamang, vinegar and sugar then simmer for 10 minutes. Set aside.

Part 2
1. In a pot, boil water then blanch kangkong for 3 minutes.
2. In a strainer, drain kangkong and rinse with cold water.
3. Let the excess water drip off then cut into 5 inch.
4. Arrange in a serving plate then serve with sauteed shrimp paste.

Notes:
1. If you want to skip Part 1, sauteed shrimp paste is also available in grocery stores. I recommend a regular sauteed shrimp paste from Dizon farm.

Bacon Wrapped Asparagus

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Filipino Style Recipe: Bacon wrapped asparagus is another simple yet delicious appetizer. Usually the asparagus wrapped in bacon strips the season with salt and pepper. Baked or grilled until crisp and serve with sour cream.

Estimated time of preparation: 20 minutes
Estimated time of cooking: 20 minutes

Ingredients:
16 pieces medium-sized fresh asparagus, trimmed to 5inch
1 tablespoon olive oil
8 smoked bacon strips
salt and pepper to taste
1/2 cup sour cream for dipping(optional)

Procedures:
1. Wrap a bacon slice around 2-3 pieces of asparagus then secure ends with toothpick.
2. Repeat the step for remaining pieces then season with salt and grind pepper.
3. Drizzle a little bit of olive oil then bake or grill for 8 minutes or until bacon is crisp.
4. Discard toothpicks then transfer to serving plate. Serve with sour cream.