Diet Meal Recipes

Beef Pochero

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Filipino Style Recipe: beef pochero is another beef dish that commonly served by Filipinos. This is similar to pork pochero. Normally beef boiled and cooked with tomato sauce together with cardava bananas(saba), potatoes, green beans, cabbage and bok choy. This is a mouth-watering dish that my family loves so much.

Estimated time of preparation: 20 minutes
Estimated time of cooking: 50-70 minutes
Good for 4-6 persons

Ingredients:
1 kilo beef, cut into cubes
200 grams tomato sauce
1/2 cup soy sauce
4 garlic gloves, chopped
1 small onion, quartered
4 tablespoons fish sauce(patis)
4 pieces banana(saba), sliced diagonally
1 small bundle, green beans, sliced diagonally
1 small chinese cabbage, quartered
salt and pepper to taste
cooking oil

1 bundle bok choy or pechay(optional)
1 red bell peppers, cut into stips(optional)
6 potatoes, cut into cubes(optional)

Procedures:
Part 1
1. In a pot, arrange beef with 1 liter of water. Bring to boil and simmer for an hour or until the beef is tender.
2. Remove the scum as it rises. Add more water if necessary. Pressure cooker takes less time.

Part 2(optional)
1. In a pan, heat oil and fry potatoes. Drain and set aside.

Part 3
1. In a same pan, saute garlic and onion, add in beef and stir cook until light brown.
2. Add tomato sauce, soy sauce and fish sauce then stir cook for 2-3 minutes.
3. Pour beef stock then simmer until 5 minutes, add more water as necessary.
4. Add potato and banana then simmer for 3 minutes.
5. Add other vegetables, cook for 3-5 minutes or until vegetables are cooked.
6. Season with salt and pepper according taste and bring to boil.
7. Transfer to serving plate, serve with steamed rice.

Ginataang Sitaw

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Filipino Style Recipe: ginataang sitaw or sauteed string beans in coconut milk is healthy yet affordable dish. Normally the string beans(sitaw) cooked with pork in a blend of coconut milk and shrimp paste.

Estimated time of preparation and cooking: 20-30 minutes
Good for 3-4 servings

Ingredients:
250 grams string beans(sitaw), cut into 2 inches
150 grams pork belly, cut into small pieces
1 1/2 cup coconut milk
1 onion, chopped
2 gloves garlic, minced
1 thumb-sized ginger, thinly sliced
2 tablespoons sauteed shrimp paste(I used Dizon Farm Shrimp Paste)
salt and pepper to taste

2 pieces green chili(siling haba), chopped(optional)

Procedures:
Part 1
1. In a saucepan, cook pork meat until color turns to light brown and start to render oil.
2. Saute garlic, onion and ginger until translucent.
3. Add shrimp paste and continue sauteing until it’s cooked.
4. Pour coconut milk then bring to boil. Add water if necessary.
5. Season with salt and pepper according to taste then add chili and string beans.
6. Cook for 2-3 minutes or until tender then transfer to serving plate and serve immediately.

Tortang Talong

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Filipino Style Recipe: tortang talong or eggplant omelet recipe is an easy healthy breakfast recipe. It is consists of broiled eggplants then peel off the skin and dip in egg mixture before frying.

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

Ingredients:
4 medium-sized eggplants(talong)
3 eggs, beaten
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 large plate, flatten the eggplant using fork.
2. In a bowl, beat the eggs and season with salt and pepper. Mix well.
3. Dip each eggplant one at a time into egg mixture.

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

Chicken Sotanghon

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Filipino Style Recipe: chicken sotanghon is a noodle soup dish made of chicken meat boiled in stock together with sotanghon noodles and vegetables. This is commonly served during rainy season.

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

Ingredients:
500 grams chicken, cut into serving pieces
200 grams sotanghon noodles, cut into desired length and soak in water until soft
7 cups chicken stock (or chicken bouillon dissolved in hot water)
1 carrots, julienned
3/4 cup cabbage, shredded
3 gloves garlic, minced
1 medium onion, sliced
1 tablespoon fish sauce(patis)
2 tablespoon olive oil
salt and pepper to taste

1/8 cup spring onion, chopped(optional)
30 grams dried black mushrooms(shiitake), (optional)
3-4 pieces hard-boiled eggs(optional)

Procedures:
Part 1
1. In a bowl, heat oil then saute garlic and onion.
2. Add chicken and mushroom then stir fry until light brown, season with fish sauce.
3. Pour chicken stock then bring to boil and simmer until chicken is cook.
4. Adjust seasoning with salt and pepper according to taste.
5. Add sotanghon noodles and carrots then simmer for 3 minutes, add water if necessary.
6. Add cabbage then simmer for 1 minute. Turn off the heat.
7. Transfer to serving bowl then sprinkle with spring onion. Serve with hard-boiled egg.

Lumpiang Shanghai

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Filipino Style Recipe: lumpiang shanghai is another typical Filipino meryenda(mid-afternoon snack). It is normally consists of ground pork, shrimps, carrots and onions filling wrapped in lumpia wrapper then deep fried until golden brown and crisp.

Estimated time of preparation: 40-50 minutes
Estimated time of cooking: 20 minutes

Ingredients:
spring roll wrappers
1 whole egg, beaten
oil for frying

Filling:
500 grams ground pork with fat
4 cloves garlic, minced
1/2 cup onions, minced
1/2 cup carrots, minced
1/2 cup celery, chopped
1/4 cup soy sauce
2 teaspoons ground pepper
2 tablespoons salt
1/2 cup shrimp(peeled and minced) or ground beef,(optional)

Procedures:
Part 1
1. In a large bowl, combine all the filling ingredients then mix well.
2. Place 1 tablespoon of filling in a line shape at the middle of the wrapper.
3. Fold over the bottom edge of the wrapper to the center.
4. Fold the two sides towards the center and roll. Use a bit egg to seal the last edge.
5. Repeat until all wrapped up.

Part 2
1. In a frying pan, heat oil deep enough that wrapped lumpia is half-submerged.
2. When the oil is hot enough, deep fry lumpia for 5 minutes or until golden brown and crisp.
3. Drain on paper towel then serve with sweet and sour sauce.

Ginataang Langka

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Filipino Style Recipe: ginataang langka or jackfruit in coconut milk is another easy yet healthy food. Normally the jackfruit sliced and boiled. Then cooked with coconut milk together with shrimps or salted dried fish, season with salt and pepper.

Estimated time of preparation: 20 minutes
Estimated time of cooking: 30-40 minutes

Good for 5 persons

Ingredients:
6 cups unripe jackfruit(langka), sliced
1 cup coconut cream(first extract)
2 cups coconut milk(second extract)
5 cloves garlic, crushed
1 large onion, chopped
1 thumb-sized ginger, sliced thinly
3 pieces green chili(siling haba)
200 grams medium shrimp or shredded salted dried fish(daing)
1 tablespoon vegetable oil
salt and pepper to taste

Procedures:
1. In a saucepan, heat oil and saute onion, garlic and ginger.
2. Add langka, stir and saute for a few minutes.
3. Pour coconut milk(second extract), simmer over low heat for 10 minutes.
4. When the sauce is almost absorb, pour coconut cream(first extract) and season with salt and pepper.
5. Cook for another 10 minutes or until langka is tender. Stir occasionally to avoid curdling.
6. Add fried fish and green chili, simmer until sauce is thickens and oily.
7. Transfer to serving bowl then serve.

Spicy Lime and Garlic Chicken

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Filipino Style Recipe: spicy lime and garlic chicken is another healthy low carbohydrate dish. Normally the chicken sauteed and stir fried in a blend of garlic, lime juice and chopped chili.

Estimated time preparation and cooking: 15-20 minutes
Good for 4-5 persons

Ingredients:
5 chicken fillets, cut into serving pieces
1 cup cornstarch
1 cup butter
1/2 cup lime juice
6 cloves garlic, minced
1/2 teaspoon ground pepper
1/2 teaspoon salt
4 pieces green and red chili, chopped

Procedures:
Part 1
1. In bowl, combine cornstarch, salt, pepper and chicken. Stir to coat evenly. Set aside.

Part 2
1. In a non-stick pan, melt butter and saute garlic until golden brown.
2. Add chicken and stir fry until tender then pour lime juice.
3. Add chili and adjust seasoning according to taste.
4. Cook for another 3-5 minutes. Transfer to serving plate then serve.

Garlic Mushroom

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Filipino Style Recipe: garlic mushroom is easy yet healthy dish. Usually button mushrooms comes stir fried with garlic then season with salt and pepper. Cooked until oil is sizzling.

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

Ingredients:
400 grams fresh button mushrooms, whole or sliced
4 gloves garlic, minced
4 tablespoons olive oil
4 tablespooons calamansi or lemon juice
salt and pepper to taste
1/2 teaspoon chili flakes(optional)
2 tablespoons parsley, chopped(optional)

Procedures:
1. In a pan, heat olive oil and saute garlic and chili.
2. Add mushrooms, salt and pepper. Stir fry for 5 minutes or until mushrooms release its own juice.
3. Add lemon juice and simmer until oil is sizzling.
4. Add parsley and stir well. Transfer to serving plate and serve.

Stir Fried Cabbage

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Filipino style recipe: stir fried cabbage or ginisang repolyo is another healthy yet affordable dish. Normally the cabbage sauteed with tomatoes and beaten egg. Pork or shrimps may added if desired.

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

Ingredients:
1 small size cabbage, shredded
2 eggs, beaten
4 cloves garlic, chopped
1 onion chopped
1 tomato, chopped
2 tablespoons fish sauce
salt and pepper to taste
1 tablespoon vegetable oil

Procedures:
1. In a pan, heat oil and saute garlic and onion.
2. Add tomato, stir fry for 2 minutes.
3. Season with fish sauce then add cabbage. Stir and cook until crisp-tender.
4. Adjust seasoning with salt and pepper.
5. Pour beaten eggs, stir until eggs are cooked.
6. Transfer to serving plate, then serve hot.

Notes:
1. You may also add pork or shrimp if desired.

Adobong Labong

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Filipino Style Recipe: adobong labong or bamboo shoots adobo is another easy yet healthy dish. Normally the bamboo shoots sliced and boiled then cooked in a blend of soy sauce and vinegar, season with sugar, salt and pepper.

Estimated time of preparation: 20-30 minutes
Estimated time of cooking: 15-20 minutes

Good for 5 persons

Ingredients:
250 grams bamboo shoots(labong),sliced
200 grams pork, cut into small pieces
3 cloves garlic, minced
1 onion, chopped
1 thumb-sized ginger, sliced thinly
1/4 cup vinegar
1/2 cup soy sauce
10 pieces peppercorns
2 pieces bay leaves
1 tablespoon cornstarch(dissolved in 1/2 cup water)
1 tablespoon vegetable oil
1 tablespoon sugar
salt to taste
3 pieces red chili(labuyo), chopped(optional)

Procedures:
Part 1
1. In a pot, pour water and add bamboo shoots, uncover and bring to boil for 20 minutes or until soften. Drain and set aside.

Part 2
1. In a pan, heat oil and saute garlic, onion and ginger.
2. Add pork and stir-fry until brown.
3. Add cooked bamboo shoots, cover and simmer for 3 minutes or until tender.
4. Pour soy sauce, vinegar, peppercorns, bay leaves and sugar. Simmer for 5 minutes over low heat.
5. Add chopped chili then season with salt according to taste.
6. Pour dissolved mixture and simmer until thicken, turn off the heat. Serve hot.

Tips:
1. Cooked bamboo shoots can be purchase at some market or grocery, skip Part 1.