Diet Meal Recipes

Kinilaw na Tuna

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Filipino Style Recipe: kinilaw na tuna is a raw fish salad made of fresh tuna mixed with vinegar, garlic, onion, ginger, calamansi juice, salt and pepper. This dish is another Filipino delicacy and usually served as appetizer or pulutan. Make sure it is fresh because the taste of kinilaw is depends on the freshness of the fish.

Estimated time of preparation: 10 minutes(plus chilling time)

Ingredients:
500 grams fresh yellow fin tuna fillet, cut into cubed
1/3 cup spiced vinegar
4 gloves garlic, finely minced
1 white onion, chopped
2 tablespoons minced ginger
4 tablespoons calamansi or lime juice
salt and pepper to taste
3/4 cup vinegar for washing

1 red onion, chopped(optional)
3 pieces birds eye chili(siling labuyo), chopped(optional)
1 tablespoon sugar(optional)
2 tomatoes, diced(optional)
1/2 cup pork cracklings(chicharon), crushed

Procedures:
1. In a bowl, combine cubed tuna and vinegar then mix well.
2. Let stand for 2 minutes then drain vinegar.
3. Add the remaining ingredients then mix well.
4. Cover and refrigerate for 30 minutes. Serve chilled with beer.

(photo credit to cheannetoday)

Chicken, Ham and Cheese Roll

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Filipino Style Recipe: chicken, ham and cheese roll is another special meat roll dish that usually served during Holidays or any special occasion. Normally the meat rolls stuffed with ham and cheese then wrap in spring roll wrapper. Coated in breadcrumbs then deep fried until golden brown.

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

Ingredients:
10 pieces chicken fillet
10 slices cheddar cheese(optional)
10 slices sweet ham, sliced halves
2 eggs, beaten
1/2 cup all-purpose flour
10 pieces spring roll wrappers(lumpia wrapper)
salt and pepper to taste
1 cup evaporated milk(optional)
1 cup bread crumbs(optional)
canola oil for frying

Procedures:
Part 1
1. In a bowl, combine beaten eggs and milk. Mix well.

Part 2
1. Pound the meat using meat pounder, season with salt and pepper.
2. Arrange ham and cheese strips over the meat and roll the meat.
3. Dip meat in egg mixture then dredge in flour and then dip again in egg mixture.
4. Brush the spring roll wrapper with egg mixture then place chicken roll on top.
5. Wrap and roll the wrapper then seal the edges with a bit of water.
6. Dip again each roll in egg mixture then roll in bread crumbs. Set aside.
7. Repeat the procedures for remaining pieces.

Part 3
1. In a pan, heat oil then fry each roll for 3 minutes or until golden brown.
2. Drain on paper towel then serve with dip.

Sweet and Spicy Calamares

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Filipino Style Recipe: Sweet and spicy calamares is comprises a squid as main ingredient. Normally the squid cut into rings then mix with batter then deep fried for a minute. Mix to coat in a sweet and spicy sauce made of honey, hot sauce and Worcestershire sauce.

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

Ingredients:
500 grams squid, clean and cut into rings
1 egg, beaten
3/4 cup flour
1 cup breadcrumbs(optional)
salt and pepper to taste
vegetable oil for frying
1/2 cup liquid honey
3 tablespoons hot sauce
1 tablespoon Worcestershire sauce

Procedures:
Part 1
1. In a small bowl, combine honey, hot sauce and Worcestershire sauce. Mix well and set aside.

Part 2
1. In a bowl, combine flour, salt and pepper. Mix well.
2. Add squid then dip in beaten egg then roll in breadcrumbs. Set aside.

Part 3
1. In a frying pan, heat oil and fry the squid for 1 minute or until golden brown. Do not overcooked.
2. Remove squids and drain on paper towels.
3. Transfer the fried calamares in serving plate and pour the sauce on top. Mix to coat then serve.

Adobong Hito

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Filipino Style Recipe: Adobong Hito or catfish is another variety of popular Filipino adobo. The procedure is almost the same, normally the fish cooked in a blend of soy sauce, vinegar, garlic, peppercorn, salt and soda to add sweetness to our dish. Covered and simmered until the fish is tender and a little sauce is left. This delicious dish commonly served main dish or sometimes as pulutan.

Estimated time of preparation: 15 minutes
Estimated time of cooking: 25 minutes
Good for 3-4 persons

Ingredients:
2 pieces medium-sized catfish (hito), cleaned
1 1/2 cup soda or lemonade
1/4 cup soy sauce
1/3 cup vinegar
1/2 head garlic, peeled and crushed
1 large onion, peeled and sliced
1 thumb-sized ginger, chopped and crushed
1 tablespoon peppercorns
salt to taste
4 pieces red chili peppers(labuyo), chopped(optional)

Procedures:
Part 1
1. Clean the fish by removing the fins, innards and chop off the tails.
2. Slice into serving pieces then rub with salt and wash on running water.

Part 2
1. In a cooking pot, arrange the fish and all the ingredients.
2. Cover and simmer in a medium heat until tender and a little sauce is left.
3. Adjust seasoning according to taste, add water if necessary then simmer for a few minutes.
4. Remove from heat then transfer on a serving plate. Serve with steamed rice.

Melon Milkshake

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Filipino Style Recipe: melon shake or milkshake is another sweet, creamy and refreshing beverage. The procedure is almost the same with the other milkshake. This is basically made of  milk, sugar, cubed ice and melon slices. The best to served this chilled beverage during summer season.

Estimated time of preparation: 5-8 minutes

Ingredients:
3 cups fresh cubed melon
1 cup powdered milk(optional)
3 tablespoons sugar or other sweetener to taste
1 cup ice cubes

Procedures:
1. In a blender, process melon, milk, and sugar until blended.
2. Add ice and blend until smooth, add more sugar if needed.
3. Pour into glasses then served cold.

Sweet Corn Soup

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Filipino Style Recipe: sweet corn soup is an easy soup dish consists of sweet corns as main ingredients. Grind and cooked in evaporated milk and cornstarch then season with salt and pepper. This soup is usually served during rainy season.

Estimated time of preparation and cooking: 15-20 minutes

Ingredients:
1 Japanese sweet corn
2 cups water
1 tablespoon cornstarch(dissolved in 1/2 cup corn water)
salt and pepper to taste
1 tablespoon chopped spring onions(optional)
1 tablespoon chopped coriander leaves(optional)
1/2 cup evaporated milk

Procedures:
Part 1
1. In a pot, boil water with salt then cook Japanese corn until done.
2. Let it cool then removed from cob. Reserve the water.
3. Reserve 1/4 cup corns for garnishing.

Part 2
1. In a blender, process the corns with 1/2 cup corn water until smooth puree.
2. In a pot, pour milk and coriander leaves then bring to boil.
3. Add dissolved cornstarch and simmer until thicken.
4. Season with salt and pepper according to taste.
5. Add corns and spring onions then transfer to serving bowl. Serve hot with garlic sticks.

Notes:
1. You may also used corn kernels if you desired.

Onion Rings

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Filipino Style Recipe: onion rings is an easy appetizer dish and usually served in a fast-food chain. Normally the onions cut into rings then dipped in a batter then deep fried until golden brown and crisp. Served with ketchup or mayonnaise.

Estimated time of preparation and cooking: 20 minutes.

Ingredients:
2 large yellow onions, cut into rings
1 egg, beaten
3/4 cup flour
1 cup breadcrumbs
salt and pepper to taste
vegetable oil for frying
1/2 teaspoon paprika(optional)
1 1/2 cups ice-cold water

Procedures:
Part 1
1. In a large bowl , soak onion rings in a ice-cold water for 10 minutes.
1. In a bowl, combine flour, paprika, salt and pepper. Mix well.
2. Add onion rings and dip in beaten egg then coated onto breadcrumbs.

Part 2
1. In a frying pan, heat oil and fry the onion rings for 2 minutes or until golden brown and crisp.
2. Drain on paper towels then serve with dip.

Sinigang na Ulo ng Maya-Maya

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Filipino Style Recipe: sinigang na ulo ng maya-maya or snappers head tamarind soup is another simple and easy Filipino dish. This is similar to other sinigang that has a sour broth. Normally the head cooked in a combination of rice washing, onions, tomatoes, vegetables and tamarind which gives a sour taste.

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

Ingredients:
2 pieces snappers head(ulo ng maya-maya)
1 pack sinigang sa sampaloc mix
6 cups water or rice washing
4 cloves garlic, minced
1 onion, sliced
1 thumb-sized ginger, sliced thinly
3 tomatoes, diced
a bunch petchay or kangkong
1 radish, sliced(optional)
3 tablespoons olive oil
salt or fish sauce to taste
1 teaspoon ground pepper

Procedures:
1. In a pot, heat olive oil and saute garlic, onion, ginger and tomatoes.
2. Add maya-maya, radish and pour water. Cover and simmer for about 10 minutes.
3. Add tamarind juice or sampaloc mix. Simmer for 5 minutes.
4. Season with salt or fish sauce according to taste.
3. Add petchay and simmer for another 1 minute.
4. Transfer to serving bowl and serve hot.

Sizzling Hotdog

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Filipino Style Recipe: Sizzling hotdog is another easy dish that is made of hotdog cooked in a blend of ketchup and hot sauce then top with onion rings. I got this idea from one of the resto bar somewhere in Quezon City. They served this kind of dish as appetizer or pulutan together with cold beer.

Estimated time of preparation and cooking: 10 minutes

Ingredients:
5 pieces jumbo hotdog, slice diagonally
1 large white onion, cut into ring
1/2 cup tomato ketchup
1 tablespoon hot sauce(optional)
1/4 cup butter or margarine
3 tablespoons olive oil
sizzling plate

Procedures:
1. In a pan, heat oil then saute hotdogs.
2. Add tomato ketchup and hot sauce then stir well.
3. Add onions then cooked for a minute.
4. Heat the sizzling plate then grease with butter.
5. Put the hotdog mixture then serve immediately.

Stuffed Squid

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Filipino Style Recipe: stuffed squid or relyenong pusit is another popular dish in every occasion that usually served as finger food(pulutan). Normally the squid is stuffed with onions and tomatoes then fry or grilled in a hot charcoal.

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

Ingredients:
1 kilo large/medium sized fresh squid, clean
2 onions, chopped finely
3 tomatoes, chopped finely
1 teaspoon salt
1 teaspoon pepper
2 tablespoons soy sauce
2 tablespoons calamansi juice
1/4 cup chopped parsley(optional)

Procedures:
1. In a bowl, combine soy sauce, calamansi juice, tomatoes, onions, parsley, salt and pepper. Mix well.
2. Stuff the mixture inside the squid then secure with toothpick. (Do not to over stuff the squid)
3. Grilled over hot charcoal for 10 minutes.
4. Transfer to serving plate then slit the squid vertically.
5. Serve with liquid seasoning.

Notes:
1. You may also fry the squid for 3 minutes.