Diet Meal Recipes

Watermelon Smoothie

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Filipino Style Recipe: watermelon smoothie or watermelon shake is another sweet and refreshing beverage. This beverage is made of watermelon chunks, milk, sugar and cubed ice. Best to served during summer season.

Estimated time of preparation: 5-8 minutes

Ingredients:
watermelon chunks, discard seeds
ice cubes
evaporated milk(optional)
sugar or other sweetener to taste

Procedures:
1. In a blender, process watermelon, milk, sugar and some ice until blended.
2. Add more ice until smooth then pour into glasses then served cold.

Beef Tapa

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Filipino style recipe: beef tapa is another popular Filipino dish that is usually served during breakfast with fried rice and egg together with acahara(picked papaya strips). This is similar to chicken tapa and pork tapa. Normally the meat prepared in thin slices and marinated overnight then fry until tender.

Estimated time of preparation: 10 minutes, (plus marinating time)
Estimated time of cooking: 15-20 minutes
Good for 3-4 persons

Ingredients:
500 grams beef sirloin, sliced thinly
3 tablespoons cooking oil
2 cups water

Marinade:
4 cloves garlic, minced
1/2 cup soy sauce
3 tablespoons lime or calamansi juice
3 tablespoons brown sugar
salt and pepper to taste
1 tablespoon oyster sauce(optional)
1 teaspoon cayenne pepper(optional)

Procedures:
Part 1
1. In a bowl, combine beef and marinade. Mix well then cover and marinate overnight inside the fridge.

Part 2
1. In a pan, pour water and bring to boil.
2. Add cooking oil and marinated beef, cook until water evaporates and beef color turns to golden brown and tender.
3. Transfer to serving plate. Serve with fried rice and egg.

Bread Roll

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Filipino Style Recipe: bread roll is another simple and easy Filipino meryenda(mid-afternoon snack). Bread roll is made of loaf bread slices stuffed with ham, cheese and bell pepper. Dip in beaten egg and roll over bread crumbs then fry until brown.

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

Ingredients:
12 slices of loaf bread
2 eggs, beaten
3 cups bread crumbs
cooking oil for frying

Filling:
12 strips of cooked ham
12 strips of cheddar cheese
12 strips of bell peppers(optional)

Procedures:
Part 1
1. Cut off the outer layer of the bread then flatten using a rolling pin.
2. Arrange the filling over the bread then roll.
3. Dip the roll in beaten egg then roll in bread crumbs. Set aside.
4. Repeat the procedures for remaining slices.

Part 2
1. In a frying pan, heat oil then fry each roll for 1-2 minutes or until browned.
2. Drain on paper towels then cut into half and arrange in a serving plate. Serve.

Ampalaya Salad

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Filipino Style Recipe: Ampalaya salad or ensaladang ampalaya(bitter gourd salad) is another easy yet healthy dish. The ampalaya and radish were marinated in salt then mash until all juice has been removed. Then combine with radish, white onion, tomatoes, vinegar, sugar, salt and pepper.

Estimated time of preparation: 8-10 minutes(plus marinating time)

Ingredients:
1 large bitter gourd(ampalaya), remove seeds and sliced thinly
1 radish(labanos), peeled and sliced thinly
1 large white onion, sliced
3 large tomatoes, sliced
1/2 cup vinegar
1/4 cup sugar
salt and pepper to taste

Procedures:
Part 1
1. In a bowl, put sliced ampalaya then sprinkle with salt. Let stand for at least 15 minutes.
2. Squeeze out excess water from the bitter gourd with the hand. Rinse and drain well.
3. In a separate bowl, do the same procedure to radish.

Part 2
1. In a bowl, combine vinegar, sugar, salt and pepper. Mix until well blended.
2. In a large bowl, combine ampalaya, radish, onion and tomatoes then pour vinegar mixture.
3. Mash with hand and toss. Serve.

Notes:
1. You may also add hard-boiled eggs and boiled shrimp in this recipe.

(Thanks to Nanay Yolly Fiesta for sharing)

Tuna Penne with Broccoli

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Filipino Style Recipe: tuna penne with broccoli is another easy yet delicious pasta dish. It is usually consist of pasta and a creamy white sauce with tuna and broccoli.

Estimated time of preparation and cooking: 15-30 minutes.
Good for 4-6 person

Ingredients:
500 grams Penne pasta
1 big can spicy tuna flakes in oil, drained
3 cups broccoli florets, cut into small pieces
1 big can evaporated milk
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
3 gloves garlic, minced
1 onion, chopped
1/2 cup chicken stock or water
2 cups Parmesan cheese, grated
2 tablespoons olive oil or butter
salt and pepper to taste
1 teaspoon dried basil leaves(optional)
1/2 cup sliced black olives(optional)

Procedures:
Part 1
1. In a large pot, prepare the pasta based on cooking instructions. Set aside.
2. Add broccoli then cook in a boiling water for 1 minutes or until tender. Drain and rinse with cold water.

Part 2
1. In a pan, heat oil and saute garlic and onion.
2. Add tuna, bell pepper and black olives.
3. Pour chicken stock and bring to boil.
4. Add evaporated milk, cheese and basil.
5. Season with salt and pepper. Mix well.
6. Prepare pasta on pasta tray, pour the sauce, broccoli, grated cheese and dried basil. Toss together then Serve!

(Thanks to Ms. Marevic for sharing)

Chicken Barbecue(Inihaw na Manok)

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Filipino Style Recipe: chicken barbecue or inihaw na manok is an easy and popular grilled chicken recipe. Normally the chicken marinade with seasonings then grilled in a hot charcoal until tender. This is almost similar to chicken inasal.

Estimated time of preparation: 5-10 minutes(plus marinating time)
Estimated time of cooking: 15-20 minutes each side of chicken
Good for 4-5 persons

Ingredients:
4-5 chicken legs with thigh attached

Marinade
2 tablespoons soy sauce
2 tablespoons calamansi or lime juice
6 gloves garlic, pounded
2 bay leaves(laurel)
1 tablespoons brown sugar
1 cup soda(7-up or sprite)
1 tablespoon salt
1 tablespoon ground pepper

Procedures:
Part 1
1. In a large bowl, combine soy sauce, calamansi juice, sugar, bay leaves, garlic, soda, salt and ground pepper.
2. Add chicken, cover and marinate chicken for at least 3 hours or overnight inside the fridge.

Part 2
1. Remove the chicken and then reserve the marinade.
1. Grill marinated chicken over hot charcoal for 15 to 20 minutes while basting each side with marinade mixture.
2. Transfer serving plate and serve with steamed rice and spicy vinegar.

Chicken Sisig

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Filipino Style Recipe: chicken sisig is another variety of Filipino sisig that usually served as finger food(pulutan). Normally the chicken fillet and liver comes fried then chopped into small pieces. Stir fry soy sauce, oyster sauce, salt and pepper. Stir fried until the sauce is absorb then add green chili and transfer to sizzling plate with egg and calamansi.

Estimated time of preparation: 10 minutes(plus marinating time)
Estimated time of cooking: 20-30 minutes
Good for 4-5 persons

Ingredients:
1 kilo chicken fillet
300 grams chicken liver
3 gloves garlic, chopped
2 onions, chopped
4 pieces green chili(siling haba), chopped
1 tablespoon olive oil
3 tablespoons soy sauce
2 tablespoons oyster sauce
Salt and pepper to taste
calamansi
3 pieces red chili(siling labuyo), chopped(optional)
1/2 tablespoon mayonnaise(optional)
1 raw egg(optional)

Procedures:
Part 1
1. In a bowl, season chicken fillet and liver with salt and pepper.
2. In a pan, heat oil then fry fillet and liver until color turns to golden brown.
3. Let it cool then chopped into small pieces. Set aside.

Part 2
1. In a same pan, heat oil then saute garlic and onions.
2. Add chicken fillet and liver, crush the liver while cooking.
3. Add chopped chili, soy sauce, oyster sauce and ground pepper. Mix well.
4. Stir fry until the sauce is almost absorb then add mayonnaise. Stir well.
5. Transfer to sizzling plate and add fresh egg on top then serve with calamansi. Done

Tortang Talong with Cheese

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Filipino Style Recipe: tortang talong with cheese or eggplant omelet with cheese is an easy healthy breakfast recipe. It is consists of broiled eggplants then peel off the skin. Stuffed with shanghai mix and dip in egg mixture before frying. Lastly, sprinkle with grated cheese melt before serving hot.

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

Ingredients:
4 medium-sized eggplants(talong)
2-3 cups shanghai mix
1 cup cheese melt, grated
3 eggs, beaten
1/2 cup All Purpose Flour
salt and pepper to taste
cooking oil for frying

Procedures:
Part 1
1. Broil eggplants until skin are charred and blister.
2. Let it cool then peel off the skin and retain the crown and the stem.

Part 2
1. In a bowl, combine eggs, flour, salt and pepper. Mix well.
2. In a large plate, flatten the eggplant using fork.
3. Spread the shanghai mix on top then pour the egg mix.

Part 3
1. In a pan, heat oil and fry eggplant(dipped in egg mixture) until both sides are golden brown.
2. Drain on paper towels then top with cheese. Serve and enjoy.

Stir Fry Shrimp in Tomato Paste

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Filipino Style Recipe: Stir fry shrimp in tomato paste is another easy and quick shrimp dish. It usually consists of shrimp fried and cooked in tomato paste, soda and vinegar then season with salt and pepper.

Estimated time of preparation and cooking: 20-30 minutes
Good for 2-3 servings

Ingredients:
12 large shrimps, peeled and deveined
1/2 egg white
1 tablespoons cornstarch
3/4 tablespoon tomato paste
1/4 cup vinegar
1 1/2 cups soda(sprite or 7-up)
salt and pepper to taste
cooking oil for frying

Procedures:
Part 1
1. In a bowl, mix cornstarch, egg white and salt. Toss shrimp to coat evenly.
2. In a frying pan, heat oil and fry shrimp until color turns to golden brown. Drain and set aside.

Part 2
1. In a sauce pan, pour tomato paste, soda, vinegar, salt and pepper.
2. Bring to boil until slightly reduced and thicken. Stir constantly.
3. Add fried shrimp and toss to coat. Remove from heat.
4. Transfer to serving plate then serve hot.

Puto Bumbong

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Filipino Style Recipe: puto bumbong is another Filipino delicacy that is usually served during Christmas season. This dish is commonly sold along the streets during Simbang gabi. Puto bumbong is a purple colored glutinous rice cake steamed in a small bamboo tube then flavored with butter or margarine then served with freshly grated coconut and sugar(muscovado or panutsa).

Ingredients:
1 cup glutinous rice(malagkit)
1/2 cup purple-brown sticky rice(pirurutong)
salt
butter or margarine
freshly grated coconut
sugar(mascuvado or panutsa)
wilted banana leaves

Procedures:
1. Soak glutinous rice and purple-brown sticky rice in salted water overnight.
2. Drain and slowly grind using a grinder until grainy.
3. Wrap and squeeze the rice mixture in a cotton or muslin cloth. Then press it using heavy object to remove excess water.
4. In a large bowl, place the rice mixture and rub by hand until its texture becomes fine-grained.

Cooking Procedures:
1. Fill the bamboo tube with rice mixture and steam both side for 10 minutes or until color turns to dark purple.
2. Remove the bamboo tube from the steamer and shake out to remove the steamed rice mixture.
3. Transfer the steamed rice to banana leaves then spread with butter on top. Serve with freshly grated coconut and sugar.

Notes:
1. You may also used violet food coloring instead of pirurutong.