Diet Meal Recipes

Potato Salad

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Filipino Style Recipe: potato salad is comprises a potato as main ingredient. Combine with mayonnaise, mustard, hard-boiled eggs, lemon juice, chives, salt and pepper for salad dressing.

Estimated time of preparation: 20-30 minutes. Good for 3-4 persons

Ingredients:
1 kilo potatoes, cleaned
1 cup mayonnaise
1 tablespoon mustard
1/2 cup spring onion or chives, chopped
1 tablespoon lemon or calamansi juice
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground black pepper

3 hard-boiled eggs, peeled and chopped(optional)
1 cup cheddar cheese, grated (optional)
1 teaspoon dried thyme(optional)
1/2 cup celery, chopped(optional)
1/4 cup parsley, chopped(optional)
1/2 cup chicken breast flakes or smokey bacon tidbits(optional)

Procedures:
Part 1
1. In a large pot, boil water with salt then cooked potatoes for 15-20 minutes or until tender.
2. Let it cool then peel and chop the potatoes into cubes.
3. Place in a large bowl and set aside.

Part 2
1. In a bowl, combine the remaining ingredients and stir until well blended.
2. Pour over potatoes then toss gently to coat. Cover and refrigerate for 3 hours before serving.

Tortang Giniling

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Filipino Style Recipe: tortang giniling or ground meat omelette is another type of Filipino omelette that is usually served during breakfast. This dish is so easy to prepare wherein the ground meat stir cooked in potatoes and carrots. Mixed the mixture with beaten egg and then fry until done. I used longganisa meat to give the sweet taste and more flavorful in our dish.

Estimated time of preparation and cooking: 30-40 minutes

Ingredients:
500 grams ground meat or longganisa meat
5 gloves garlic, minced
1 onion, chopped
1 large potato, cut into cubes
1 medium carrots, cut into cubes
1 red bell pepper, cut into small cubes(optional)
2 tablespoons soy sauce
4 eggs, beaten
1 cup grated cheese(optional)
salt and pepper to taste
2 tablespoons olive oil
1/4 cup olive or cooking oil for frying

Procedures:
Part 1
1. In a pan, heat oil and saute garlic and onion.
2. Add ground meat, simmer until tender.
4. Add veggies, soy sauce, salt and pepper then stir cook for 5 minutes or until tender. Set aside.

Part 2
1. In a bowl, combine ground meat, beaten eggs and grated cheese. Mix well.
2. In a pan, heat cooking oil and pour about 1/4 cup of the mixture.
3. Fry each sides for about 1-2 minutes or until done. Drain on paper towels.
4. Repeat until the entire mixture is consumed.
5. Serve hot with rice and ketchup. Enjoy

Kalingking(Sweet Potato Fritters)

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Filipino Style Recipe: Kalingking or sweet potato fritters is another typical Filipino meryenda(mid-afternoon snack). Kalingking is normally consists of sweet potato(kamote) cut into strips then dipped in a combination of flour, milk, salt and sugar then deep fried until golden brown. Kalingking is similar to maruya or banana fritters.

Estimated time of preparation and cooking: 30-40 minutes
Good for 3-4 persons

Ingredients:
1 kilo sweet potato(kamote), cut into short strips
3 cup flour
1 cup milk or water
3/4 cup brown sugar
1/2 teaspoon salt(optional)
oil for frying

Procedures:
Part 1
1. In a bowl, combine flour, sugar, salt and milk. Mix well then dip sweet potato until well coated.

Part 2
1. In a pan, heat oil and deep fry the sweet potato(dipped in batter) until golden brown and crispy.
2. Drain then serve then sprinkle with sugar.

Stir Fried Mushrooms, Beans Sprouts and Broccoli

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Filipino Style Recipe: stir fried mushrooms, bean sprouts and broccoli is another easy and healthy low carbohydrate dish. Normally the vegetables stir cooked in a blend of soy sauce, cornstarch and other seasonings.

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

Ingredients:
1 head broccoli, cut into florets
1 cup shiitake mushrooms, sliced
100 grams bean sprouts
2 cloves garlic, minced
1 onion, chopped
4 tablespoons soy sauce
1 tablespoons cornstarch(dissolved in 1/4 cup water)
2 tablespoons olive oil
salt and white pepper to taste

1/2 cup green bell pepper, diced(optional)
1/2 teaspoon chili flakes(optional)

Procedures:
Part 1
1. In a pan, heat oil then saute garlic and onion.
2. Pour soy sauce and bring to boil.
3. Add vegetables, chili flakes and pepper. Cook for 2 minutes.
4. Add dissolved cornstarch and simmer until thickens.
5. Adjust seasoning according to taste. Serve hot immediately.

Cabbage Soup

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Filipino Style Recipe: cabbage soup is another simple and healthy soup dish that usually served during rainy season. This soup dish is good for those on diet and health conscious. Normally the cabbage and other veggies were stir cook then simmer with chicken broth until tender. If you prefer to add meat, you may include chicken breast or ground pork.

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

Ingredients:
1/2 head cabbage, chopped
1 carrot, diced
1 green bell pepper, diced
2-3 cloves garlic, minced
2 white onions, diced
1 thumb-sized ginger, minced
4 cups chicken broth
salt and pepper to taste

2 pieces chicken breast(optional)
1/4 teaspoon chili flakes(optional)
1 chicken cube(bouillon cube),(optional)
1 cup celery, diced(optional)

Procedures:
Part 1
1. In a pot, boil water then add chicken, ginger, onion, salt and pepper. Cook for 10 minutes.
2. Remove chicken and shred using fork. Set aside.

Part 2
1. In a pot, heat olive oil and saute garlic and onion.
2. Add bell pepper, celery and carrots then stir cook until slightly tender.
3. Add chicken broth, shredded chicken, bouillon cube, tomatoes and cabbage.
4. Reduce heat and bring to boil until veggies are tender.
5. Season with chili flakes, salt and pepper according to taste.
6. Transfer to serving then serve hot.

Ginisang Corned Beef

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Filipino Style Recipe: Ginisang corned beef or sauteed canned corned beef is another popular breakfast by most Filipinos. This dish is simple and easy to prepared, normally the corned beef sauteed with garlic and onion then cooked with fried potatoes. Ginisang corned beef is usually served with fried rice(sinangag) and egg(itlog) also known as “Cornsilog”.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 10 minutes
Good for 3-4 servings

Ingredients:
1 can(454 grams) corned beef(I prefer purefoods or delimondo)
1 large size potato, diced
2 large size onion, cut into rings
3 gloves garlic, minced
2 tablespoons cooking oil
salt and pepper taste

Procedures:
1. In a pan, heat oil and stir fry onion until translucent. Remove from the pan and set aside.
2. In a same pan, stir fry potatoes until golden brown then add garlic until light brown.
3. Add corned beef and stir cook for 3 minutes. Add a little water if desired.
4. Adjust seasoning according to taste then add stir fried onion.
5. Remove from heat then serve with steamed or fried rice.

Spicy Fish Fillet with Tomatoes and Olives

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Filipino Style Recipe: spicy fish fillet with tomatoes and olives is another low-carbohydrate dish. It is usually consists of fish fillets fried and cooked with tomatoes, olives, onions, garlic and peppers.

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

Ingredients:
4 pieces fish fillet(tilapia, salmon, red snapper)
2 1/2 cups cherry tomatoes, halved
1 cup black olives, chopped
1/2 cup green bell pepper, diced(optional)
1 medium onion, chopped
2 cloves garlic, peeled and diced
2 tablespoons paprika
1/4 cup olive oil
salt and pepper to taste

Procedures:
Part 1
1. In a bowl, season fillets with paprika, salt and pepper.
2. In a frying pan, heat olive oil and fry fillet for 2 minutes.

Part 2
1. In a saucepan, heat olive oil and saute onion and garlic.
2. Add the tomatoes, bell pepper, chili flakes, salt and pepper then simmer for 3 minutes or until soft. add a little water if necessary.
2. Place the fish fillets, cover and cook for another minutes.
3. Transfer salmon fillets to serving plate with the sauce.
4. Serve hot.

Beef Teriyaki Soup

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Filipino Style Recipe: beef teriyaki soup is a soup dish made of cooked or left-over beef teriyaki then cooked and simmered with vegetables, uncooked rice and teriyaki sauce.

Estimated time of preparation: 15-20 minutes(plus marinating time)
Estimated time of cooking: 30-40 minutes

Good for 2-3 servings

Ingredients:
1/2 kilo beef sirloin, sliced thinly into strips
3 tablespoon teriyaki sauce
1 carrots, cut into matchstick strips
2 cups broccoli florets
1/3 cup long-grain rice
1 thumb-sized ginger, grated
3 cloves garlic, minced
4 cups water
1 beef cube(Bouillon cube)
1 tablespoon olive oil
1 cups unsweetened apple juice(optional)
1 tablespoon sesame seeds, toasted(optional)
spring onions for garnishing(optional)

Marinade:
3 tablespoons soy sauce
2 tablespoons vinegar
1 tablespoon brown sugar
1/2 tablespoon ground pepper
1 tablespoon salt

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

Part 2
1. In a saucepan, heat oil and stir fry beef over low heat until golden brown.
2. Pour the marinade and teriyaki sauce, cover and simmer for 5 minutes until tender.
3. Add water, apple juice, carrots, garlic, ginger, beef cube and uncooked rice. Cover and simmer for 15 minutes.
4. Adjust seasoning by adding more sugar, water or teriyaki sauce. Stir well.
5. Add broccoli and simmer for 2 more minutes.
6. Transfer to serving bowl then sprinkle with toasted sesame seeds, spring onion and red chili.

Chili Cheese Sticks(Dynamite)

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Filipino Style Recipe: Chili cheese sticks AKA dynamite is a simple and popular cheese sticks in Bacolod. Chili cheese stick is made of finger chili(siling haba) stuffed with cheese strips then wrapped in spring roll wrapper, deep fried until golden brown and crisp and served with your favorite dipping sauce.

Estimated time of preparation and cooking: 20-30 minutes

Ingredients:
20 pieces finger chili(siling haba)
1 block cheddar cheese , sliced into small strips
Spring rolls or lumpia wrappers
cooking oil for deep frying

Procedures:
Part 1
1. Using a sharp knife, slit each chili vertical cut then scrape out the seeds. Rinse and drain.
2. Stuff the chili with cheese then wrap and roll the wrapper, use a bit of water to seal the edges.

Part 2
1. In a frying pan, heat enough oil then deep fry the rolls for 2-3 minutes until golden brown and crisp.
2. Drain on paper towel then serve with preferred dressing.

Notes:
1. You may also add strips of ham together with cheese if you prefer.

Banana Chocolate Pops

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Filipino Style Recipe: Banana Chocolate Pops is an easy and sweet and healthy frozen dessert. This dessert has a sweet flavor of frozen banana coated with melted chocolate and rolled in sprinkles. Making this dessert with your kids is a fun way and they will surely love it.

Estimated time of preparation and cooking: 10-15 minutes(plus chilling time)
Good for 6 Pops

Ingredients:
3 large bananas, peeled and cut in half
1/2 cup chocolate chips
1 tablespoon olive oil
6 bamboo or popsicle sticks
1/4 cup choice of sprinkles(rice crispy, crushed nuts, chocolate sprinkles, rainbow sprinkles)

Procedures:
1. Skew each banana on bamboo sticks and wrap with plastic wrap then freeze for an hour.
2. In a sauce pan, heat oil olive then melt chocolate chips.
3. Dip bananas in the melted chocolate until completely covered then decorate with the desired sprinkles.
4. Set aside for a minute then place in a freezer for an hour before serving. Enjoy.

Notes:
1. You may also melt chocolate using microwave oven.
2. You may use cocoa powder and sugar dissolve in water if chocolate chips is not available.