Diet Meal Recipes

Steamed Pork Dumplings

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Ingredients:
250 grams ground pork
1 cup cabbage, chopped into small pieces
20-25 pieces gyoza or dumpling wrappers
2 tablespoons green onions, chopped
1 tablespoon soy sauce
1 teaspoon sesame oil
salt and ground white pepper to taste

Procedures:
Part 1
1. In a large bowl, combine cabbage and 1/2 teaspoon salt then let sit for 10 minutes.
2. Squeeze the cabbage firmly to discard excess water.
3. In a large bowl, ground pork, combine cabbage, green onions, soy sauce, sesame oil, salt and ground white pepper then mix evenly with your hand.

Part 2
1. Scoop a spoonful of mixture then place in the center of wrapper.
2. Moisten the entire edge of wrapper with water then fold in half.
3. Seal and crimp the edges then press against bottom into sheet pan.
4. Repeat the procedures to remaining mixture.

Part 3
1. In a steamer, arrange the pork dumplings lined with cabbage leaves. 2. Cover and steam for 10 minutes.
2. Serve with dipping sauce.

Easy Chicken Teriyaki

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Ingredients:
500 grams chicken thighs deboned, skin-on
salt to taste
sesame seeds for garnishing
fresh spring onions, chopped (optional)

Marinade:
1/4 cup soy sauce
1/3 cup orange juice
3 tablespoons honey
1 teaspoon grated ginger
1 teaspoon sesame oil

Procedures:
Part 1
1. Lightly rub chicken thighs with a little salt.
2. In a non-stick pan over medium heat, pan-fry chicken thighs(skin-side down first) until both sides are light brown and tender. The skin should be almost crispy. Drain and set aside.

Part 2
1. Combine all marinade ingredients in a bowl.
2. In a sauce pan over low heat, pour marinade then bring to boil.
3. Add chicken thighs then stir to combine. Simmer until the sauce thickens.
4. In a serving plate, transfer and slice then chicken thighs then drizzle with the sauce. Sprinkle sesame seeds and fresh spring onions.
5. Serve immediately with steamed rice.

Crispy Fish Fillet

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Ingredients:
750 grams fish fillets(I used cream dory), cut into serving pieces
1/2 cup flour
2 raw eggs, beaten
1.5 cup breadcrumbs
salt and pepper to taste
cooking oil for frying

Procedures:
Part 1
1. In a bowl, combine flour, salt and pepper then mix well. Set aside.
2. Prepare beaten eggs into a separate bowls.
3. Dredge fish fillet into flour mixture then shake off to remove excess flour.
4. Dip in beaten eggs and dredge into breadcrumbs to coat all sides.
5. Repeat the steps for remaining fish fillets. Set aside.

Part 2
1. In a pan, heat enough oil then deep fry each fish fillets for 3-5 minutes or until golden brown.
Drain on paper towel and set aside.
2. Transfer fish fillets into serving plate then serve with garlic-mayo dip.

Tuna Pasta in Garlic and Oil

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Ingredients:
250 grams spaghetti pasta
2 tablespoons olive oil
8 cloves garlic, peeled and chopped
1 can (8 oz) spicy tuna flakes in oil
2 tablespoons dried basil
1/4 teaspoon dried chili flakes(optional)
basil leaves for garnishing (optional)
salt and pepper to taste

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 olive oil then saute garlic, dried basil, and chili flakes.
2. Add tuna flakes and oil and stir cook for 3 minutes then season with salt and pepper according to taste
3. Add pasta then toss until coat evenly.
4. Transfer to serving plate, sprinkle with dried basil then serve with garlic bread.

Grilled Chicken, Apple and Almond Salad

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Ingredients:
1/4 kilo chicken breasts or fillet
1/2 teaspoon garlic powder
1/2 teaspoon cumin powder
1/2 teaspoon Spanish paprika
salt and pepper to taste

1 fresh apple, sliced thinly
1/4 cup unsalted roasted almonds, coarsely chopped
lettuce leaves, cut into serving pieces
1/4 grated Parmesan or cheddar cheese (optional)
3/4 cup salad dressing(Dijon, honey mustard or any dressing)

Procedures:
Part 1
1. Pound chicken breasts then season with salt, garlic powder, cumin, paprika and ground pepper.
2. Grill for 20 minutes or until cooked.
3. Let it cool then cut into strips. Set aside.

Part 2
1. In a large bowl, arrange lettuce then top with sliced apple, almond and grilled chicken.
2. Pour the salad dressing then toss to combine.
3. Sprinkle with grated cheese then serve cold.

Tuna Flakes Nuggets

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Photo credit to www.sickchirpse.com

Ingredients:
2 packs of sky flakes, crushed
1 can tuna flakes in vegetable oil, drained and chopped
1 red onion, minced
1 raw egg, beaten
1 tablespoon flour
salt and pepper to taste

Coating (optional):
1 cup breadcrumbs
1 raw egg, beaten

Cooking oil for frying

Procedures:
1. In a bowl, combine all ingredients then mix until well blended.
2. Scoop a tuna mixture, dip in beaten egg then roll in bread crumbs.
3. In a frying pan, heat oil then deep fry the mixture over low heat until golden brown. Drain.
4. Transfer to serving plate then serve with dipping sauce.

Tuna Aglio Olio

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Ingredients:
400 grams spaghetti pasta
1/4 cup olive oil
8 cloves garlic, peeled and chopped
1 can spicy tuna flakes in oil, drained
1 tablespoon dried basil
2 tablespoons capers
1/4 teaspoon dried chili flakes(optional)
basil leaves for garnishing (optional)
salt and pepper to taste

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 1 tablespoon olive oil then saute garlic, dried basil, capers and chili flakes.
2. Add tuna and stir cook for 3 minutes then season with salt and pepper.
3. Add remaining olive oil and pasta then toss until coat evenly.
5. Transfer to serving plate, garnish with basil leaves then serve.

Ampalaya Con Carne with Mushroom

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Ingredients:
300 grams pork belly, cut into small pieces
1 medium-sized bitter gourd(ampalaya), cut in half then removing the seeds and sliced crosswise
1/2 cup sliced mushrooms
3 tablespoons oyster sauce
2 tablespoons soy sauce
1 tablespoon cornstarch
1 tablespoon sugar
3 cloves garlic, minced
1 onion, chopped
1 thumb-sized ginger, julienned
2 tablespoons olive oil
salt and pepper to taste
1 tablespoon sesame oil(optional)

Procedures:
Part 1
1. In a bowl, combine soy sauce, cornstarch, sesame oil, sugar, salt and pepper then mix well.
2. In a separate bowl, combine bitter gourd, 1/4 cup salt and enough water then soak for 15 minutes. Rinse, drain and set aside.

Part 2
1. In a pan, heat oil then saute garlic, onion and ginger.
2. Add pork then continue sauteing until light brown.
3. Pour 1/2 cup water then simmer for 5 minutes.
4. Add bitter gourd and mushrooms then stir cook for a minute.
5. Add soy sauce mixture, and oyster sauce then simmer for 5 minutes or until tender. Add water if necessary.
6. Adjust seasoning according to taste.
7. Remove from heat then serve with steamed rice.

Stir Cooked Tofu and Spinach

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Ingredients:
300 grams tokwa (firm tofu), cut into cubes
100 grams pork belly, cut into small pieces(optional)
a bunch of water spinach, trimmed
4 tablespoons oyster sauce
1/4 cup water
3 cloves garlic, minced
1 onion, chopped
4 tablespoons cooking oil
salt and pepper to taste
a dash of chili flakes(optional)

Procedures:
Part 1
1. In a pan, heat oil then stir fry pork until light brown. Remove and set aside.

Part 2
1. In a same pan, saute garlic and onion.
2. Add tofu then stir cook for 3 minutes. Put back the pork then add oyster sauce, water and chili flakes.
3. Adjust seasoning according to taste then cook for a minute.
4. Add spinach then simmer for another minute. Serve.

Easy Lasagna

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Ingredients:
1/2 kilo instant Lasagna pasta

Meat Sauce:
1/2 kilo ground lean beef
6 gloves garlic, minced
1 onion, chopped
1 big can four cheese pasta sauce or spaghetti sauce
1 tablespoon brown sugar
3 tablespoons olive oil
salt and pepper to taste
1 teaspoon dried basil

Bechamel Sauce:
1/3 cup butter
1 big can evaporated milk
4 tablespoon all purpose flour
1/2 cup grated parmesan cheese

Toppings:
1 cup grated cheddar cheese

Procedures:
Part 1
Meat Sauce:
1. In a sauce pan, heat oil and saute garlic and onion
2. Add ground beef, salt and pepper. Cook for 5-8 minutes or until tender.
3. Add four cheese pasta sauce, basil and brown sugar. Cook for 10 minutes.
4. Adjust seasoning according to taste. Remove from heat. Set aside.

Part 2
White Sauce:
1. In a separate pan, melt butter and add flour. Mix until well blended.
2. Add all evaporated milk .
3. Mix well until thickens. Add the Parmesan cheese and mix until well blended.Set aside.

Part 3
Assembly:
1. In a rectangular(12x8inch) baking dish, put a thin layer of the meat sauce. Arrange pasta sheets above it.
2. Spread a layer of meat sauce, a layer of white sauce, and sprinkle with cheddar cheese.
3. Repeat alternate layering up to 4 layers is formed.
4. top with grated cheddar cheese and dried basil.
5. Bake in preheated oven at 100 degrees Celsius for 60 minutes.