Diet Meal Recipes

Chicken Chop Suey

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Filipino Style Recipe: Chicken chopsuey is another Chinese recipe that is popular for many Filipinos and some other countries. Normally the chicken sauteed and cooked with chicken broth, oyster sauce and cornstarch together with vegetables.

Estimated time of preparation: 10 minutes
Estimated time of cooking: 20-30 minutes
Good for 3-4 persons

Ingredients:
1/2 kilo chicken fillet, cut into serving pieces
2 cloves garlic, minced
1 onion, chopped
2 tablespoons cornstarch(dissolved in 1/4 cup water)
100 grams baby corn, sliced diagonally in half
100 grams snow peas(sitsaro)
1 medium-sized carrots, sliced thinly
4 tablespoons oyster sauce
1.5 cup water
1 tablespoon vegetable oil
1 teaspoon sugar
salt and pepper to taste
1 chicken cube(optional)

Procedures:
1. In a pan, heat oil and saute garlic and onion.
2. Add chicken fillet, season with salt and pepper. Cook until golden brown.
3. Pour water, chicken cube and vegetables. Cook for 10 minutes or until vegetables are half-done.
4. Pour dissolved cornstarch, sugar and oyster sauce. Simmer until the sauce thickens.
5. Adjust seasoning according to taste.
6. Transfer to serving plate then serve.

Chicken Teriyaki

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Filipino Style Recipe: Chicken teriyaki is a popular in Japanese cuisine. Normally the chicken marinade then pan-fried with teriyaki sauce until tender.

Estimated time of preparation: 10 minutes(plus marinating time)
Estimated time of cooking: 10-15 minutes
Good for 2-3 persons

Ingredients:
1/2 kilo chicken fillet, cut into serving pieces
2 tablespoons teriyaki sauce
1 tablespoon water
1 tablespoon cooking oil
1 teaspoon sesame seeds, toasted
1 tablespoon cornstarch

Marinade:
3 tablespoon teriyaki sauce
1 tablespoon sesame oil
1 tablespoon sugar
salt and pepper to taste

Procedures:
Part 1
1. In a bowl, combine chicken and marinade then set aside for 30 minutes.
2. Add cornstarch then mix well. Drain.

Part 2
1. In a pan, heat oil and stir fry chicken over low heat until cooked.
2. Add teriyaki sauce and water then adjust seasoning according to taste.
3. Simmer a few seconds then remove from heat.
4. Transfer the chicken to serving plate and pour thickened sauce over chicken.
5. Sprinkle with toasted sesame seeds. Serve hot with sauteed mung beans and steamed rice.

Sauteed Sotanghon with Luffa and Ground Pork

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Filipino Style Recipe: sauteed sotanghon with luffa and ground pork or ginisang patola with sotanghon is another soup dish that usually served specially during rainy season. Normally the ground pork sauteed and cooked with luffa and sotanghon noodles.

Estimated time of preparation and cooking: 20-30 minutes
Good for 5 servings

Ingredients:
2 medium-sized luffa(patola), peeled and sliced
200 grams sotanghon noodles
250 grams ground pork, cut into small pieces
1 onion, chopped
3 cloves garlic, minced
salt and pepper to taste
1 pork broth cubes(optional)

Procedures:
Part 1
1. In a bowl, Cut the sotanghon to desired length and soak in hot water until soft.

Part 2
1. In a saucepan, heat oil and saute garlic and onion
2. Add ground pork, saute until color turns to light brown.
3. Add water and pork broth cubes. Bring to boil.
4. Add luffa and cook for 2 minutes.
5. Adjust seasoning with salt and pepper according to taste.
6. Add sotanghon and simmer for 3 minutes.
7. Remove from heat then serve.

Tilapia Sisig

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Filipino Style Recipe: Tilapia sisig is a spicy and sour appetizer that usually served as finger food(pulutan). Normally the fish comes fried or steamed then debone and flake. Marinade with soy sauce, vinegar, sugar, 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: 30-40 minutes
Estimated time of cooking: 15-20 minutes
Good for 2-3 servings

Ingredients:
1 kilo tilapia, cleaned
3 gloves garlic, chopped
3 red onions, chopped
4 tablespoons vinegar
4 pieces green chili(siling haba), chopped
1 tablespoon cooking oil
calamansi
3 pieces red chili(siling labuyo), chopped(optional)
1 raw egg(optional)

Marinade:
3 tablespoons soy sauce
2 tablespoons oyster sauce
1/2 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon Pepper

Procedures:
Part 1
1. Fry or steam the tilapia. Flake the fish and discard bones. Chop and set aside.

Part 2
1. In a bowl, combine soy sauce, oyster sauce, sugar, salt and pepper.
2. Add the fish then mix well. Marinate for 30 minutes.

Part 3
1. In a pan, heat oil and saute garlic and onions.
2. Add marinated fish including the marinade then pour vinegar.
3. Add green and red chili and adjust seasoning according to taste.
3. Stir fry until the sauce is almost absorb.
3. Transfer to hot sizzling plate and add fresh egg on top. Serve immediately with calamansi.

Buttered Asparagus and Mushrooms

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Filipino Style Recipe: buttered asparagus and mushrooms is another easy and low carbohydrates dish. Normally the asparagus and mushrooms stir fried in butter then season with salt and pepper.

Estimated time of preparation and cooking: 10-20 minutes
Good for 2-3 servings

Ingredients:
300 grams asparagus, cut into 1 inch
200 grams mushrooms, sliced
1/2 onion, sliced thinly
4 tablespoons butter
salt and pepper to taste

Procedures:
1. In a pan, melt butter and saute onion.
2. Add mushroom and cook until start to brown.
3. Add asparagus and season with salt and pepper. Cook until tender and crisp.
4. Transfer to serving plate then serve.

Pineapple Prawns in Coconut Milk

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Filipino Style Recipe: Pineapple prawns in coconut milk is a quick and delicious shrimp strew. The prawns cooked in a few minutes in coconut milk, pineapple juice, turmeric and curry powder together with pineapple chunks and fried eggplants.

Estimated time of preparation and cooking: 20-25 minutes
Good for 2-3 persons

Ingredients:
12 pieces tiger prawns, head and shells intact or removed
1 cup coconut milk
1/2 cup pineapple chunks
1/4 cup pineapple juice
1 teaspoon green curry paste
3 bird’s eye chilis(labuyo)
1 teaspoon turmeric powder(luyang dilaw)
3 tablespoons olive oil
salt and pepper to taste
1 eggplant, halves and sliced(optional)

Procedures:
Part 1
1. In a pan, heat 3 tablespoons oil and fry eggplant. Drain and set aside.

Part 2
1. In a same pan, add green curry paste and turmeric powder then stir.
2. Pour coconut milk then bring to boil over low heat.
3. Add pineapple, pineapple juice, chili and prawns then cook for 3 minutes.
4. Adjust seasoning with salt and pepper then add fried eggplant.
5. Remove from heat then transfer to serving plate. Serve.

Sauteed Green Beans and Mushrooms

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Filipino Style Recipe: sauteed green beans and mushrooms is one of the easy and low carbohydrate dish. Normally the mushrooms and green beans sauteed then season with salt and pepper and cooked until tender and crisp.

Estimated time of preparation and cooking: 10-20 minutes
Good for 3-4 persons

Ingredients:
500 grams green beans, trimmed
200 grams mushrooms, sliced
1/4 cup butter
1 onions, chopped
3 gloves garlic, minced
1/4 cup water
1/2 teaspoon cornstarch(dissolved in 1/4 cup water)
salt and pepper to taste
dash of chili flakes(optional)
1/2 teaspoon sugar(optional)

Procedures:
1. In a pan, melt butter and saute garlic, onion and mushrooms.
2. Add green beans, water, chili flakes and soy sauce then simmer for 3 minutes.
3. Pour dissolved cornstarch then season with sugar, salt and pepper. Simmer for 2 minutes or until beans are tender and crisp.
4. Transfer to serving plate then serve.

Prawns Curry with Pineapple

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Filipino Style Recipe: prawns curry with pineapple recipe is a quick shrimp strew. It usually consists of prawns cooked in curry sauce together with pineapple chunks.

Estimated time of preparation and cooking: 10-15 minutes
Good for 2-3 persons

Ingredients:
10 pieces tiger prawns,(remove the head and legs then trim the tails)
250 grams pineapple chunks
2 tablespoons curry powder(dissolved in 1/4 cup water)
1 thumb-sized ginger, minced
2 gloves garlic, minced
2 tablespoons olive oil
3/4 cup water
Salt to taste

Procedures:
1. In a pan, heat oil and saute ginger and garlic.
2. Pour curry mixture and stir until boiling.
3. Add prawns and stir for a minute, add water and bring to boil.
4. Add pineapple and season with salt according to taste.
5. Simmer for 2 minutes or until cooked.
6. Transfer to serving bowl then serve.

Ginisang Munggo(Monggo)

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Filipino Style Recipe: ginisang munggo(munggo guisado) or sauteed mung beans is another typical Filipino dish. Normally the mung beans(munggo) boiled and cooked until soft then sauteed with pork and ampalaya leaves.

Estimated time of preparation: 15-20 minutes
Estimated time of cooking: 30-40 minutes
Good for 2-3 servings

Ingredients:
1 cup mung beans(munggo)
250 grams pork belly, sliced
5 cups water
2 cloves garlic, minced
1 onion, chopped
2 tomatoes, chopped
1 bunch ampalaya leaves or malunggay leaves
1 pork cube
salt and pepper to taste
1/2 cup pork rind(chicharon), crushed

Procedures:
Part 1
1. Soak mung beans in water for 1-2 hours before boiling.
2. In a pot, boil water and mung beans, simmer for 30 minutes or until mung beans is cooked.

Part 2
1. In a saucepan, cook pork until color turns to light brown and start to render oil.
2. Add garlic, onions and tomatoes, sauteing until it’s cooked.
3. Pour in boiled mung beans, broth and pork cube. Season with salt and pepper.
4. Bring to boil and simmer until thick.
5. Add ampalaya leaves and pork rind. Cover and remove from heat. Serve.

Molo Soup

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Filipino Style Recipe: molo is another soup dish that usually served specially during rainy season. It is made of ground pork wrapped in a wanton wrapper then cooked in chicken stock together with shredded chicken.

Estimated time of preparation and cooking: 20-30 minutes
Good for 5 servings

Ingredients:
Filling:
500 grams ground pork
1 pack wanton or siomai wrappers
1 teaspoon soy sauce
1/2 teaspoon sesame oil
1 egg
salt and pepper to taste

Broth:
1 chicken breast
4 cups water
3 gloves garlic, minced
1 small onion, chopped
salt and pepper to taste
spring onions, chopped(optional)
1 chicken cube(optional)
toasted garlic(optional)

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

Part 2
1. In a bowl, combine ground pork, egg, soy sauce, sesame oil, salt and pepper. Mix until well combined.
2. Scoop about 1 tablespoon filling and place into the center of molo wrapper.
3. Seal the edges using water or egg white in triangular shapes. Repeat for the remaining mixture.

Part 3
1. In a bowl, heat oil and saute garlic and onion.
2. Add shredded chicken, season with salt and pepper.
3. Add chicken cube and pour chicken broth and bring to boil.
4. Add molos and some wrappers and simmer for 5 minutes or until molos are cooked.
5. Sprinkle with spring onions.
6. Transfer to serving bowl, garnish with toasted garlic. Serve.