Mula Sa Puso Filipino Recipes

8/20/2019 Mula Sa Puso Filipino Recipes

1/23

The Filipino Heart Community Councilwishes to acknowledge the

Chinese CommunityHealth Care Association

for their educational grant to support this project.

Special Thanks to the Recipe Brochure task ForceArthur Cantos, R.N., Chair

Estrella Manio, M.S., R.N., P.N.P.Gon ManioMike Najar

Myrna Najar, R.N.

For more information call 1-800-AHA-USA1 (1-800-242-8721) or contact your nearest office. You can also visit us

online at www.heartsouce.org.

Your contributions will support research and educationalprograms that help reduce disability and death from Amer-

ica’s No. 1 killer.

Developed byThe Filipino Community Heart Council

Western States Affiliate

San Francisco Division100 Montgomery Street, Suite 1650

San Francisco, CA 94104

Mula Sa Puso

Heart Healthy Traditional

Filipino Recipes


2/23

Introduction

This recipe booklet has been especially developed for those who

enjoy Filipino cuisine. Food choices have long been identified asa contributing factor to cardiovascular disease. Many of our fa-

vorite Filipino dishes have certain ingredients which can increasethese risks. Some of the recipes included in this booklet have

high fat content levels, but we eat these foods occasionally duringspecial holidays.

Reducing your “controllable” risk factors, those you can change,

treat or modify may prevent a heart attack or stroke in the future.

Better food habits can help you reduce one of the major risk fac-tors for heart attack, high blood cholesterol, which will indirectly

help reduce your risk of stroke.

The American Heart Association’s dietary guidelines:

♥ Total fat intake should be no more than 30% of daily calories.

♥ Saturated fatty acid intake should be less than 10% of calo-ries.

♥ Polyunsaturated fatty acid intake should be no more than10% of calories.

♥ Monounsaturated fatty acids make up the rest of total fat in-take, about 10 to 15% of total calories.

♥ Cholesterol intake should be less than 300 milligrams perday.

♥ Sodium intake should be less than 2400 milligrams per day

( about 1-1/4 teaspoons of salt)

♥ Total calories should be adjusted to achieve and maintain ahealthy weight. .

Glossary

OMEGA-3-FATTY ACIDS:These are a certain type of polyunsaturated fatfound primarily in fish and seafood and may re-duce the risk of heart disease.

POLYUNSATURATED FAT:These fats are usually liquid oils at room tempera-

ture and are usually of vegetable origin. Polyun-saturated fats tend to lower blood cholesterol lev-els. Examples of this type of fat are corn oil, saf-flower oil and soybean oil.

SATURATED FAT:These fats are usually solid at room temperatureand are usually of animal origin. Vegetable

sources of saturated fat are hydrogenated vegeta-ble oils, palm oil, palm kernel oil, cocoa butter andcoconut oil. Dietary saturated fats raise bloodcholesterol levels because the liver converts satu-rated fat into cholesterol.

SODIUM:Sodium makes up 40% of table salt (sodium chlo-

ride), it is a mineral required in small amounts tomaintain proper body function. Excessiveamounts may contribute to high blood pressure.

The glossary was developed by the Nutrition Committee ofthe San Francisco Division.


3/23

Glossary

ANTI-OXIDANTS AND PHYTOCHEMICALS:These substances found in fruits, vegetables andwhole grains may reduce the risk of heart dis-ease. Examples of food with antioxidants are:carrots, broccoli, oranges and tomatoes.

CHOLESTEROL (in food):

A fat-like material found only in foods from ani-mal sources. Our bodies manufacture all thecholesterol needed.

FIBER:Diets high in fiber-rich foods, such as oats, bar-ley, fruits and vegetables may reduce the risk forheart disease.

HYDROGENATED, AND PARTIALLY HY-DROGENATED (TRANS) FATS:The process of hydrogenation or hardeningchanges liquid polyunsaturated fats to solid orsaturated fats. The more saturated or hydrogen-ated a fat is, the more likely it is to raise bloodcholesterol levels. These fats are found in many

processed foods such as margarine, baked goods,French fried and snack food. Read labels care-fully.

MONOUSATURATED FAT:These types of fats tend to lower blood choles-terol levels. Examples of this type of fat are oliveoil, canola oil and peanut oil.

Tips

1. Eating uses all the senses of vision (presentation, color andquantity), smell (aroma, fishy, burnt, minty), taste (sweet,sour, salty, bitter), texture (soft, crisp, tough).

2. Cut meat and vegetables in small pieces for quicker cooking

3. Trim all visible fat or skin — if you don’t cook it, you don'teat it.

4. Use a small amount of olive oil for sautéing or braising.

5. Incorporating vegetables into meat dishes whenever possible.

6. Use measuring spoons or cups, do not guess.

7. For ease in allowing individual portions or servings, use

how many pieces instead of weight measurement, 4 pieces ofchicken thighs rather than 1 pound.

8. To avoid leftovers that stay in the refrigerator for days, cookonly for the number of people eating, not the entire neighborhood.

9. Resist adding extra fish or soy sauce at the table.

10. Garnish the food before serving.

11. Recipes are based on Filipino traditional cooking. There willbe a slight variation in taste because of lower fat and salt content.

12. Make your own low fat & low sodium chicken or vegetablestock by boiling chicken bones or vegetables with water in a largestockpot. Discard bones or vegetables and place stock in a large

bowl and then refrigerate overnight. The next day, discard all thefat off the top and place stock in plastic containers and freeze.


4/23

Appetizers, Soups and Salads

Sweet Corn and Shrimp Soup1 1/2 c. Frozen or fresh corn kernels1/2 lb. Shrimp, cleaned and deveined1 small Red bell pepper, julienned2 c. Chicken or vegetable stock1 Tbsp. Fish sauce1 slice Fresh ginger root

1 clove Garlic, finely chopped1/4 tsp. Salt1/8 tsp. Pepper1 tsp. Olive oil

Heat oil and sauté garlic, addthe shrimp and the bell pep-per. Add the corn, then the

broth. Season with the fishsauce, salt pepper and add theginger. Bring to a boil. Youcan add mushrooms and spin-ach for flavor and color.

Serves 4

Single Serving Nutrient ValuesCalories 129.2 kc% calories from fat 21Protein 12.60 gmCarbohydrate 14.27 gmCholesterol 86.67 mgSodium 348.1 mgTotal Fat 3.229 gm

Saturated 0.825 gmPolyunsaturated 0.459 gmMonounsaturated 0.998 gm

Bake 20 to 25 minutes or until cake is springywhen gently pressed in the center, or a toothpick

inserted into the center of the cake comes outclean.

Meanwhile, blend topping ingredients together.Sprinkle one-half of toppings on one layer. Stacksecond layer on top and sprinkle with rest of top-ping.

*Do not use vegetable oil spray near an openflame or heat source. Read and follow direc-tions on can before using.

Serves 8

Single Serving Nutrient Values

Calories 421.8 kc% calories from fat 19Protein 11.68 gmCarbohydrate 73.66 gmCholesterol 6.003 mgSodium 267.0 mgTotal Fat 9.092 gm


©1992, American Heart Association. Adapted from a recipein the Tacoma-Pierce County (Washington) Health Depart-ments Ethnic Heart Project, a program supported by a grantfrom the American Heart Association.


5/23

Bibingka

(Sweet Rice Flour Cake)CAKE:

Vegetable oil spray*3 1/2 c. Sweet rice flour1 Tbsp. Baking Powder1 c. Granulated sugar3 1/2 Tbsps. Olive oil

1 Tbsp. VanillaEgg substitute to equal 3 wholeeggs

3 1/2 c. 1 % or skim milk

TOPPING:3 Tbsps. Grated low-fat cheese1 1/2 Tbsps. Granulated white sugar

2 Tbsps. Shredded coconut or frozen gratedcoconut

Preheat oven to 325 degrees. Coat two 9-inchbaking pans with vegetable oil spray.Sift rice flour, baking powder and sugar into alarge bowl. Stir in oil, vanilla, egg substitute andmilk until just moistened.

With an electric beater atmedium speed, beat untilbatter is smooth.Divide evenly betweenpans.

Shrimp with Coconut Soup4 large Shrimp, cleaned and deveined

1 c. Spinach or Kangkong1/2 c. Diced tomatoes1/4 c. Diced onions2 c. Chicken stock1/2 c. Coconut milk3 pieces Chili (sweet pepper or jalapeno)1/8 c. Fish sauce1/4 c. Lemon juice

In a pot, sauté onion and tomato until slightly ten-der. Add chicken stock. Bring to a boil. Add co-conut milk and fish sauce. Turn the temperaturedown to low. Add shrimp, vegetables, chili andlemon juice. Simmer for 3 to 4 minutes. Do notcover. Serve hot.

Serves 4 Single Serving Nutrient Values

Calories 46.62% calories from fat 29Protein 3.449 gmCarbohydrate 3.560 gmCholesterol 10.70 mgSodium 275.9 mgTotal Fat 1.624 gm



6/23

Arroz Caldo1 clove Garlic, minced1 Tbsp. Fresh ground ginger1 tsp. Olive oil2 pieces Chicken drumsticks, de-boned &

Skinless1 c. Day old cooked rice2 c. Chicken stock1 tsp. Fish sauce

Dash of fresh ground pepper1 stalk Green onions

Saffron

Sauté garlic and ginger in hot olive oil. Add thechicken then the rice. Pour in the chicken stock.Bring to a boil. Season with fish sauce and groundpepper. Serve hot with green onions and saffron.

Variation: for thicker soup, use 1/2 cup raw riceinstead of cooked rice.

Serves 3

Single Serving Nutrient ValuesCalories 178.1 kc% calories from fat 26

Protein 11.51 gmCarbohydrate 20.58 gmCholesterol 27.27 mgSodium 205.8 mgTotal Fat 5.112 gm


Low Fat Leche Flan1/3 c. Sugar for caramel2 c. Egg substitute1 c. 2 % low fat milk1/2 c. Sugar1 tsp. Vanilla1 sprig Mint leaves, finely chopped

Caramelize sugar in a non stick pan. Pour intosmall baking pan. Cool and set aside. In a doubleboiler, cook the egg substitute, low fat milk andsugar. Add vanilla and finely chopped mint leaves.Stir constantly until it thickens a bit. This processtakes about 5-10 minutes on low to medium heat.Preheat oven to 350 degrees. Pour liquid ingredi-ents in the baking pan. Cover with foil. Cook inMary’s bath for 20 to 25 minutes, until it solidifies.



Saturated 1.555 gmPolyunsaturated 2.053 gm

Monounsaturated 1.463 gm


7/23

Desserts

Gulaman2 c. Gulaman (1 gleeman and 2 cups of

water)1/3 c. Sugar1 Banana, sliced4 Slices of ripe mango or any canned

fruit (water packed)5 1/2 c. Low fat milk

Boil Gulaman mixture with sugar. Remove fromheat, pass through a sieve. Add milk and pour 1 cupof the mixture into a mold. Place in refrigerator togel. When partially gelatinized arrange fruits inmold and pour in remaining Gulaman mixture. Re-turn to refrigerator until firm.




Sinigang na Manok with Vegetables2 clove Garlic, chopped1/2 c. Diced onions2 Tbsps. Fresh ground ginger1 1/2 tsps. Olive oil8 small Chicken pieces with bones (backs

and ribs), skinless2 c. Chicken stock2 medium Tomatoes, diced2 Carrots, sliced2 Daikon radishes, sliced2 Sweet peppers, sliced1 c. Kangkong or spinach1 Tbsp. Fish sauce

Basil of Mint (optional)

Sauté garlic, onions and ginger in hot olive oil.

Add the chicken braising until the meat turnsslightly white. Pour in the stock, bring to a boil.Add the vegetables and turn the heat down to asimmer. Season with fish sauce. Add basil or mintbefore serving (optional)

Serves 4




8/23

Stuffed Cucumbers2 large Cucumbers1 large Carrot, minced2 stalks Green onion, minced1 sprig Mint leaf, minced4 pieces Prawns, cleaned and deveined (or

Grilled chicken or pork)1 tsp. Fish sauce1 tsp. Lemon juice

Grill prawns (chicken breast or pork tenderloin—sliced thinly) or broil for 5-7 minutes. Chop intofine pieces. Set aside. Combine the shrimp withthe carrots, green onions and mint in a bowl. Addfish sauce and lemon juice. Slice cucumber acrossabout 3/4 inch to form little cups. Scoop out aportion of the cucumber to form a little well.

Spoon the filling into the cucumber. Serve cold.

Optional: Serve with sweet chili sauce.

Serves 6




Adobong Kangkong1 c. Kangkong or spinach2 cloves Garlic, chopped1 1/2 tsps. Olive oil1 1/2 tsps. Soy sauce1 Tbsp. Vinegar1 tsp. Sugar1/8 tsp. Fresh ground pepper1 Bay leaf

Sauté garlic in hot olive oil. Add the kangkong. Sea-son with soy sauce and vinegar. Add fresh groundpepper and sugar. Lastly, add the bay leaf.

Serves 2

Single Serving Nutrient ValuesCalories 52.97 kc

% calories from fat 55Protein 1.266 gmCarbohydrate 5.114 gmCholesterol 0.000 mgSodium 280.1 mgTotal Fat 3.504 gm



9/23

Pinakbet1/4 lb. Bitter melons whole, halved or

quartered, depending on size1/4 lb. Japanese eggplants, whole,halved or quartered, depending onsize

1/4 lb. Okra, trimmed1/4 lb. String beans, trimmed and cut in 2inch lengths1/4 c. Onion, sliced

1/2 c. Sautéed lean pork slices1 c. Tomatoes (cherry tomatoes, pre- ferred) coarsely chopped1 Tbsp. Fish sauce1/4 c. Water

Layer ingredients in a pot (allow space for turning.Cover and boil a few minutes to wilt vegetables,

then too vegetables.

Reduce heat to lower and simmer partially cov-ered. Toss occasionally top rotate vegetables orstir gently to retain individual identities of thevegetables. Cook to desired doneness.

Serves 8




Fresh Lumpia2 c. Cabbage, green beans, jicama (large

water chestnut), carrots, julienned1/2 c. Ground chicken or lean pork1/2 c. Shrimp, cleaned and deveined1/2 c. Chicken broth8 pieces Red leaf lettuce

Vietnamese spring roll wrappers orLumpia wrappers

2 cloves Garlic, chopped1/4 tsp. Salt1/4 tsp. Pepper1/8 c. Dry roasted peanuts, chopped1 Tbsp. Olive oil

Heat oil and stir fry ground meat with the shrimp and garlic.Add vegetables until slightly crisp then pour in the chicken broth

until cooked. Season with salt and pepper. Set aside and drain ina colander. Save the broth for the lumpia sauce.

Soak the Vietnamese spring roll wrapper one at a time in wateruntil soft and transparent. Dry immediately with a paper towel.Lay the lettuce over the wrapper. Spoon 2 tablespoons of themixture on the wrapper. Fold in one side. Roll tightly. Servewith sauce on top. Sprinkle with chopped peanuts.

Serves 8




10/23

Lumpia Sauce1 c. Broth from the sautéed vegetables1 Tbsp. Soy sauce1 Tbsp. Brown sugar3 cloves Garlic, minced1 tsp. Cornstarch2 Tbsps. Cold water for mixing cornstarch

Mix first 4 ingredients and bring to a boil. Mixthe cornstarch in 2 tablespoons of cold water.Slowly add the cornstarch mixture into the broth,stir until sauce thickens.

Serves 8




Dineg-Deng (Bulanglang)2 c. Green beans, cut in 1-1/2 inch long pieces

(long beans can be substituted)2 small Chayotes, peeled and cut in 1 inch squares

(squash can be substituted)1 bunch Any leafy vegetables such as chayote leaves

or string bean leaves1/2 bunch Okra leaves (saluyot in Ilocano) or okra1 large Tomato, diced1 stalk Green onion, sliced3 c. Water1/2 tsp. Salt (fish sauce or patis can be substituted)1 Broiled fish (left over fish from previous meal

can be used)

In a pot, put the water, tomatoes, and onions and bring to aboil. Add the salt, the broiled fish and boil the mixture for

about 2 minutes. Remove fish and set aside. Add the greenbeans, chayote and cover and let boil for about 2 minutes.Add the leafy vegetables and the fish on top and continue toboil until leafy vegetables are cooked.

Note: Eggplant can also be added. Be creative, use anysummer vegetables or calabasa melon.

Serves 4Single Serving Nutrient Values




11/23

Bittermelon with Pork1 1/2 tsps. Olive oil1/4 lb. Lean ground pork3 cloves Garlic, minced1/2 Onion1 c. Bittermelon, sliced1 tsp. Soy sauce1/4 tsp. Black pepper

Sauté the garlic and onion in hot olive oil. Add theground pork and cook until almost done, then addthe bittermelon. Cover and cook bittermelon untilit turns green, do not over cook. Season with soysauce and black pepper.


Calories 153.5 kc



Grilled Eggplant Salad with Prawns3 Japanese eggplants10 large Prawns, cleaned and

deveined1 small Red onion, chopped1 Tbsp. Fish sauce1 Tbsp. Rice wine vinegar2 sprigs Basil or mint1/4 c. Raw rice1/4 c. Tomatoes, chopped1 Fresh lime1 tsp. Olive oil

Brown rice in frying pan untilgolden brown. Grind rice and set aside for garnish. Heat oiland brown the prawns in a very hot pan for a short time, donot overcook the prawns. Grill or broil eggplants after pok-ing it with the tip of the knife (to prevent exploding). Whentender, remove from the heat, peel and arrange in a largeplatter. Lay the prawns, onions, tomatoes and basil on top.

Pour the fish sauce and vinegar over the salad and sprinklewith the ground rice. Squeeze a fresh lime over the top andserve.

Serves 6




12/23

Sotanghon and Chicken Salad1 c. Sotanghon

1 piece Chicken breast, boneless, skinlessand finely

chopped4 pieces Red leaf lettuce1 tsp. Fish sauce1 tsp. Lemon juice1 Tbsp. Raw rice1 sprig Basil or mintA dash Pepper flakes2 cloves Garlic, chopped1 tsp. Olive oil

Boil sotanghon and cut to a shorter length. Setaside. Brown rice in a frying pan until goldenbrown. Brown rice and set aside for garnish. Heatoil and sauté chicken in garlic, pepper flakes withthe basil or mint. Mix with the sotanghon, addthe fish sauce and lemon juice. Arrange the lettuceon a large salad plate and pour the sotanghon andchicken on top. Sprinkle the ground rice on topbefore serving.

Serves 4


Saturated 0.1264 gm

Polyunsaturated 0.978 gmMonounsaturated 2.343 gm

Vegetables

Stir Fried Spring Vegetables1 c. Any green leaf vegetables1 clove Garlic, chopped1/4 c. Onions, chopped1 Tbsp. Olive oil1/8 c. Chicken stock1 tsp. Sugar

1 Tbsp. Soy sauce

Heat oil and sauté garlic and onions in a very hotpan. Add vegetables, stirring constantly. Whenvegetables turn dark green and crisp, add thestock and seasonings. Cooking time is no longerthan 5-8 minutes on very high heat.


Calories 95.85 kc% calories from fat 62Protein 2.269 gmCarbohydrate 7.234 gmCholesterol 0.000 mgSodium 587.7 mg

Total Fat 7.051 gmSaturated 0.993 gmPolyunsaturated 0.628 gmMonounsaturated 4.988 gm


13/23

Shellfish with Wine Sauce1/2 lb. Mussels

1/2 lb. Manila clams6 large Prawns1 c. Chicken stock6 pieces Bok choy1 1/2 tsps. Black bean sauce1 tsp. Fish sauce1/4 c. White wine1 slice Fresh ginger root2 cloves Garlic, chopped1/2 tsp. Pepper1 Tbsp. Olive oil

Clean all seafood. Heat pan and add oil. Whenvery hot add the shellfish and cover. When shell-fish opens, add the prawns, liquid ingredients andthe spices. Add the bok choy and bring to a boil.After boiling, serve with basil or Italian parsley.


Calories 121.1 kc% calories from fat 42Protein 10. 73gmCarbohydrate 4.083 gm

Cholesterol 35.54 mgSodium 468.9 mgTotal Fat 5.639 gm


Beef

Bistek(Beefsteak)

1/2 lb. Beef sirloin1 1/2 tsps. Soy sauce1 small Onion1 tsp. Sugar1 1/2 tsps. Olive oil

Lemon wedges1/2 tsp. Pepper

Slice the meat very thinly and pound to make itthinner. Marinate in the soy sauce overnight. Sliceonions round and thin.

Heat oil and fry beef in a very hot pan, no more than3 minutes on each side. Fry onions and add sugarand pepper. Squeeze lemon over before serving.





14/23

Calderetta(Beef in Tomato Sauce)

1/2 lb. Lean beef for stew1 each Red and green bell pepper, sliced2 medium Carrots, sliced1-8 oz. can Tomato sauce, no salt added1/2 c. Frozen green peas1/2 c. Chicken stock or water1 1/2 tsps. Olive oil1 tsp. Sugar1/2 tsp. Salt2 cloves Garlic, chopped1/2 c. Onions, sliced3 oz. Green olives2 Bay leaves1/2 tsp. Tabasco sauce

Heat oil and sauté the garlic and onions. Add beef and liquidingredients. Bring to a boil. Simmer for one hour or until beefis tender. Add the remaining ingredients, cook for 10 moreminutes.


Calories 261.9 kc% calories from fat 52

Protein 14.16 gmCarbohydrate 16.74 gmCholesterol 37.97 mg

Sodium 738.1 mgTotal Fat 15.35 gm


Cho-Pinoy(Cioppino)

1 medium Fish: hard meat like tuna, salmon ormackerel

1/4 lb. Prawns1/4 lb. Squid2 pieces Blue crab1/2 lb. Manila clams1-6 oz. can Tomato paste, no salt1-8 oz. can Tomato sauce, no salt1 c. Chicken stock1 Tbsp. Olive oil2 inches Fresh ginger root2 cloves Garlic, chopped1 Jalapeno1 1/2 tsps. Fish sauce or bagoog or alamang

Clean all seafood. In a large pot, sauté fresh ginger andgarlic in hot olive oil. Add clams. Cover pot for about 5minutes. Clams will open. Forming a layer of ingredients,add the crabs, squids, prawns and lastly the fish. Seasonwith fish sauce. Pour in all liquid ingredients. Bring to aboil. Add in the jalapeno. Simmer for 10-15 minutes

Serves 8





15/23

Spicy Smelt Sardines1 lb Smelts, cleaned

1-8 oz. can Tomato sauce, low sodium1-6 oz. can Tomato paste, low sodium1 medium Onion, chopped1 clove Garlic, chopped1 slice Fresh ginger root1 medium Jalapeno1/4 c. Vinegar1/4 tsp. Salt1/4 tsp. Pepper

Combine all ingredients in a large pot. Bring toboil. Simmer for 1 full hour.


Calories 181.5 kc



Beef with Broccoli or Zucchini1/4 lb. Sirloin Beef

1 head Broccoli, or 2 medium zucchinis1 1/2 tsps. Soy sauce for marinating1 1/2 tsps. Soy sauce for cooking1 tsp. Sugar2 cloves Garlic, chopped1/2 c. Onions, sliced1/4 tsp. Pepper1 Tbsp. Olive oil1 1/2 tsps. Cooking wine

Slice beef very thin and marinate in soy sauce andwine. Heat oil, sauté the garlic and onions on avery high heat. Add beef, followed immediately bythe vegetables. Cook for 5 minutes. Add soysauce, sugar and pepper. Remove from heat andserve.

Serves 4

Single Serving Nutrient ValuesCalories 101.0 kc% calories from fat 45Protein 8.203 gmCarbohydrate 5.164 gm

Cholesterol 16.99 mgSodium 296.0 mgTotal Fat 5.276 gm



16/23

Sesame Short Ribs1 lb. Beef short ribs (Korean cut)

1/4 c. Worcestershire sauce1/4 c. Catsup1/4 c. Broth or water1 clove Garlic, chopped2 Tbsps. Brown sugar1 large Onion, sliced2 tsps. Sesame oil

Heat the sesame oil and braise the ribs in a veryhot pan. Sauté in the garlic and onions. Add liq-uid ingredients and the sugar. Bring to a boil.Simmer for one hour or until beef is tender.

Serves 4

Single Serving Nutrient Values




Caramelized Prawns10 large Prawns, cleaned and deveined

1 medium Sweet red onion, sliced1 Tbsp. Sugar1 tsp. Sesame oil1/8 tsp. Salt1/8 tsp. Pepper

Heat sesame oil and add onions. When nearlybrown, take out the onions, add the prawns, sea-son with salt and pepper and add the sugar.When prawns are cooked, add the cooked onions.


Calories 85.06 kc% calories from fat 27Protein 6.169 gm

Carbohydrate 9.357 gmCholesterol 53.30 mgSodium 202.2 mgTotal Fat 2.621 gm



17/23

Seafood

Baked Orange Fish1/2 lb. White fish (halibut or sea bass)1/4 c. Orange juice1 Tbsp. Brown sugar1 1/2 tsps. Soy sauce1 sprig Mint1/4 tsp. Pepper1 Orange, sliced

Marinate fish, after seasoning with pepper in the orange juice andsoy sauce. Arrange orange slices on top of fish then sprinkle withbrown sugar. Preheat oven to 350 degrees. Bake for less than 20minutes or until done. Add mint just before taking out fromoven.

Optional: Broil for less than 3 minutes to brown the top. You can

also grill the fish.


Calories 177.5 kc% calories from fat 14Protein 24.24 gmCarbohydrate 12.60 gmCholesterol 36.24 mg

Sodium 323.0 mgTotal Fat 2.719 gmSaturated 0.380 gmPolyunsaturated 0.847 gmMonounsaturated 0.866 gm

Kare-Kare(Oxtail in Peanut Sauce)

1 lb. Oxtail (trim all visible fat)1/2 c. Green beans1/2 c. Zucchini1/2 c. Cabbage1/2 c. Peanut butter1 1/2 tsps. Olive oil1/4 c. Rice2 cloves Garlic, chopped1 slice Ginger1/2 c. Onions, sliced

Boil oxtail in a very large pot with water, gingerand onions until very tender, when meat comes offeasily from the bones. Takes about an hour ormore. Remove all visible fat. Reduce until half the

water is gone. Brown rice in a hot pan untilgolden brown. Remove from heat. Grind and setaside for garnish. Heat oil and sauté garlic andvegetables. Add the oxtail with the reduced liq-uid. Add peanut butter until sauce thickens. Re-duce heat. Sprinkle the browned rice on top be-fore serving.

Serves 4




18/23

Chicken

Chicken Teriyaki with Sweet Potatoes andShiitake Mushrooms

2 Tbsps. Fresh ginger, finely chopped2 cloves Garlic, chopped1 1/2 tsps. Olive oil2 pieces Chicken thighs, skinless2 pieces Chicken wings, skinless1 1/2 tsps. Soy sauce2 Tbsps. Cooking wine1/3 c. Chicken stock2 Tbsps. Brown sugar1 medium Sweet potato, peeled & sliced6 Shiitake mushrooms

Heat oil and sauté the garlic and ginger. Add thechicken and braise. Pour in the liquid ingredients.Add the brown sugar. Bring to a boil. Add the slicedsweet potato and the mushrooms. Simmer for 15 min-

utes. Stir occasionally.


Calories 470.9 kc% calories from fat 38Protein 28.01 gmCarbohydrate 38.71 gmCholesterol 86.30 mg

Sodium 874.1 mgTotal Fat 20.25 gmSaturated 5.217 gmPolyunsaturated 3.876 gmMonounsaturated 8.994 gm

Baked Lemon Pork Chop2 slices Pork chop, fat trimmed

2 Tbsps. Cooking wine2 Tbsps. Chicken stock1 Tbsp. Soy sauce1 tsp. Sugar1 tsp. Chopped garlic1 slice Fresh ginger root1/8 tsp. Salt1 tsp. Olive oil

1 Lemon, cut into slices

Combine all ingredients except sliced lemon andmarinate pork chops overnight in the refrigerator.Place the slices of lemon on top of the pork chopsbefore placing in the over. Bake at 350 degrees for20-25 minutes. Turn to a broil for about 5 minutes(gas range) 10 minutes (electric range) until top isgolden brown.

Serves 2




19/23

Embotido(Pork Loaf)

1/2 lb. Lean ground pork2 large Eggs or equivalent egg substitute4 large Shiitake or any mushrooms, finely

chopped1/2 c. Golden raisins1/4 c. Sweet onions, finely chopped1/4 c. Sweet pickle relish

1 tsp. Salt1 tsp. Pepper

Filling:2 large Eggs, hard boiled, cut in halves2 medium Carrots, sliced lengthwise1 medium Cucumber, sliced lengthwise

Mix all top ingredients, divide into 2 rolls. Spreadmeat on a piece of foil. Place eggs, sliced cucum-bers and carrots on top of meat then roll in the foil,twisting the ends. Bake in Mary’s bath for 1 hour.Slice crosswise and serve cold.





Baked Orange Chicken with SummerSquash

1/2 c. Orange juice1 piece Chicken breast, skinless1/8 tsp. Salt1/8 tsp. Pepper1 tsp. Brown sugar1 Summer squash, sliced1 Orange, sliced1 sprig Rosemary

Marinate chicken after seasoning with salt andpepper in orange juice and brown sugar in the re-frigerator overnight. Preheat oven to 350 degrees.Place summer squash around chicken and topwith orange slices, add a sprig of rosemary andbake for 20 minutes.

Serves 1

Single Serving Nutrient ValuesCalories 426.8 kc% calories from fat 16Protein 57.03 gmCarbohydrate 31.79 gmCholesterol 148.0 mgSodium 412.5 mg



20/23

Pancit3 lbs. Chicken, skinless (cut into serving

pieces)

1 lb. Boneless lean pork shoulder ( cutinto 1 inch cubes)2 cloves Garlic, minced1 medium Onion, chopped1 head Cabbage, cut in 2 inches, long

shreds3 Carrots, diced1 stalk Celery, diced

1 tsp. Fish sauce1 tsp. Low-sodium soy sauce1 package Pancit noodles soaked in water,

then drained2 Tbsps. Olive oil or vegetable spray

Garnish:8 Green onions, finely chopped

2 Lemons, halved

Place chicken and pork in a 4-quart stock potwith water to cover. Bring to a boil. Reduce heatand simmer for about 45 minutes or until chickenis tender and pork is fully cooked. Removechicken and pork from broth. Reserve broth. Letmeats cool.

De-bone chicken and tear meat into thin shreds.Cover and refrigerate chicken and pork. Chillbroth. Chicken and pork may be prepared up to48 hours in advance.Remove and discard fat from broth. Spray a wokor heavy skillet with vegetable oil spray, or heatolive oil over medium heat until hot but not smok-ing.

Add chicken, pork, garlic, onion, cabbage, celery,and peppers; stir fry 1 to 2 minutes.

Afritadang Baboy(Pork with Tomato Sauce)

1/2 lb. Lean pork loin, cut in bite sizepieces

2 medium Potatoes, cut in bite size2 medium Carrots, cut in bite size1 medium Red bell pepper, cut in bite size1/2 c. Tomato sauce or spaghetti sauce,

no salt added

1 c. Chicken stock1 Tbsp. Soy sauce1 small can Garbanzo beans1-3 oz. jar Green olives2 cloves Garlic, chopped1 1/2 tsps. Olive oil

Heat oil and sauté pork with garlic. Add liquid ingredients.Bring to a boil for 3 minutes. Add vegetables then simmerfor 30 minutes until tender.

Serves 4


% calories from fat 47Protein 15.81 gmCarbohydrate 31.50 gmCholesterol 34.29 mgSodium 1128 mgTotal Fat 18.82 gm



21/23

Spareribs with Black Bean Sauce

1/2 lb. Pork spareribs1 Tbsp. Worcestershire sauce2 Tbsps. Black bean sauce2 Tbsps. Brown sugar2 Tbsps. Catsup, low sodium2 Tbsps. Rice or cooking wine1 clove Garlic, crushed1 tsp. Olive oil

1/8 tsp. Pepper

Heat oil and braise spareribs at high heat untilsome of the fat comes out of the meat. Drain thefat off. Pour in all liquid ingredients, then add thesugar and spices. Bring to a boil. Simmer for 30-40 minutes, until the meat almost comes off theribs.


Calories 247.4 kc% calories from fat 63Protein 10.20 gmCarbohydrate 11.87 gmCholesterol 34.74 mgSodium 850.7 mg


Add reserved broth, fish sauce, soy sauce and drainednoodles. Stir well.Garnish with minced onions. Squeeze lemon juice overall.

Serves 8

Single Serving Nutrient Values—based on vegetable oil spray

Calories 366.5 kc% calories from fat 32Protein 37.53 gmCarbohydrate 24.95 mgCholesterol 112.9 mgSodium 256.4 gmTotal Fat 12.81 gm


*Do not use vegetable oil spray near an open flame orheat source. Read and follow directions on can be-fore using.

©1992, American Heart Association. Adapted from a recipe in the

Tacoma-Pierce County (Washington) Health Departments EthnicHeart Project, a program supported by a grant from the AmericanHeart Association.


22/23

Chicken Eggplant Omelette 4 Japanese eggplants

1 Chicken breast, boneless, skinlessand finely chopped or ground

1/4 c. Red onion, chopped4 medium Shiitake mushrooms, chopped1 tsp. Sesame oil1 tsp. Soy sauce1/4 tsp. Salt1/4 tsp. Pepper

2 Eggs, beaten or equivalent eggsubstituteVegetable oil spray *

1 Tbsp. Catsup, low sodium

Broil or grill eggplant. Peel, flatten with a fork and set aside.Brown chicken meat with the onions and mushrooms. Addsoy sauce, sesame oil, salt and pepper. Set aside. To makethe omelette, spray the pan with vegetable oil spray, add oneeggplant then 1/4 of the chicken meat mixture. Pour 1/4 ofthe eggs over to form an omelette. Serve with Catsup on theside.

*Do not use vegetable oil spray near an open flame or heatsource. Read and follow directions on can before using.



Pork

Pork Adobo with Eggplant1/2 lb. Pork loin, fat trimmed, cut in bitesize pieces2 Tbsps. Soy sauce2 Tbsps. Vinegar *1 Tbsp. Brown sugar

4 Japanese eggplants2 cloves Garlic, chopped4 Peppercorns2 Bay leaves

Heat oil and braise pork at high heat until slightlybrown. Pour liquid ingredients in flowed by thesugar, the herbs and spices. Bring to a boil. Simmer

for 20 to 25 minutes. Cut eggplant in halves andplace on top of meat while simmering.

*For a more traditional recipe, you may wish to in-crease vinegar by 1-2 Tbsp.






23/23

Tinolang Manok(Ginger Chicken Soup)

2 Thumb size pieces of fresh ginger root1 clove garlic, minced1 small Onion, chopped1 large Chayote or carrot, sliced1 small Cabbage, shredded1 1/2 tsps. Olive oil4-8 small Pieces of skinless chicken with

bones (back, thighs or wings)2 c. Chicken stock1 Tbsp. Fish sauce1/4 tsp. Salt1/4 tsp. Pepper1 Pepper (jalapeno or sweet)

Scallions

Heat oil and sauté ginger, garlic and onions. Addchicken and braise until meat turns whitish. Pourin the stock. Season with salt, pepper and fishsauce. Bring to a boil. Add vegetables. Turn theheat to medium. Simmer for 15-20 minutes. Addscallions and jalapeno.

Serves 4-6




Ground Chicken with Basil 1 large Chicken breast, boneless, skinless

and finely chopped or ground2 cloves Garlic, chopped finely1 small Onion, chopped1 tsp. Soy sauce1 tsp. Fish sauce1 tsp. Sugar1-2 Jalapeno peppers2 sprigs Fresh basil

1 Tbsp. Olive oil1/8 tsp. Pepper

Heat olive oil and sauté garlic, onion and chickenmeat. Season with soy sauce, fish sauce, pepperand sugar. Add the jalapeno and basil.

Optional: add vegetables like 1 cup string beans or

2 eggplants.

Serves 2Serves 4 with vegetables

Single Serving Nutrient Values(based on two servings)

Calories 324.1 kc



Documents

Mula Sa Puso Filipino Recipes