Diet Meal Recipes

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.

Tomato and Basil Salad with Crouton

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Ingredients:
200 grams croutons
6-8 ripe tomatoes, diced
1 red onions, chopped
1 tablespoon capers
3 tablespoons black olives, sliced
a bunch of fresh basil, torn into pieces

Dressing:
8 tablespoons olive oil
1 clove garlic, chopped
4 tablespoons balsamic vinegar
1/2 teaspoon sugar
salt and pepper to taste

Procedures:
Part 1
1. In a bowl, combine olive oil, vinegar, lemon juice, salt, ground pepper, and sugar. Set aside.

Part 2
1. In a bowl, combine croutons, basil, tomatoes, onions, capers and black olives.
2. Pour dressing over the salad then toss before serving.

Fish Fillet in Spicy Mango Sauce

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Ingredients:
500 grams cream dory fillet, cut into serving pieces
cooking or vegetable oil for frying
ripe mango and green bell pepper strips for garnishing

Coating:
1 large egg, beaten
1/2 teaspoon salt
1/2 teaspoon ginger powder
1/2 cup cornstarch
1/4 cup water

Spicy Mango Sauce:
1 fresh ripe mango, cut into strips
1/4 cup rum
1 tablespoon white sugar
1 tablespoon honey
1/4 cup water
1 tablespoon cornstarch (dissolved in 1 tablespoon water)

Procedures:
Part 1
1. In a bowl, combine the cornstarch, egg, ginger powder, water, salt and fish fillet then stir to coat evenly.
2. Let sit for 15 minutes at room temperature.

Part 2
1. In a frying pan, heat cooking oil and deep fry fish pieces for 3 minutes or until golden brown.
2. Drain on paper towel and set aside.

Part 3
1. For the sauce, In a sauce pan over medium heat, combine rum and mangoes then stir cook until the sauce reduced.
2. Add honey, sugar and water then mash the mangoes until puree. Add chili flakes then adjust sweetness according to taste.
3. Add dissolved cornstarch then keep stirring until the sauce thickens. Remove from heat.

Part 4.
1. In a serving plate, place fried fish fillet then add mango and bell pepper strips.
2. Pour the sauce on top, serve and enjoy.