Quick, Easy and Healthy Recipes: Vegetables

ASIAN CHICKEN SALAD

Preparation Time: 20 minutes plus 15 minutes to marinate chicken

Cooking Time: 15 minutes

Servings: 4-6

Ingredients:

½ kg skinless chicken thighs or breasts fillet

3 tbsp Liquid Seasoning, Classic

¼ cup peanut butter, divided

1 tbsp soy sauce

1 teaspoon roasted sesame seeds

1 small garlic clove, peeled

A few drops of hot sauce (optional)

1 tsp MSG, Seasoning

Salt and freshly ground black pepper

1/4 teaspoon sugar

1 tablespoon rice or other mild vinegar

2-3 tsp of hot water

1-2 cups shredded lettuce

1 cucumber , sliced into rounds

1/2 cup minced cilantro leaves

Fried and crushed pansit canton

Procedure:

1. Cut the chicken meat into 1/2 to 1-inch chunks. Marinate in Liquid Seasoning, Classic and ½ of peanut butter for at least 15 minutes. Grill or pan fry until golden brown. Set aside.

2. In a blender, combine soy sauce with the other ½ of the peanut butter, sesame seeds, garlic, hot sauce, MSG, Seasoning, salt and pepper to taste, sugar and vinegar. Turn the blender on and add hot water, a teaspoon at a time, until the mixture is smooth and creamy.

3. Toss prepared chicken, lettuce, cucumber and cilantro with the prepared dressing. Top with fried pansit canton before serving.

Nutritional Content: Calories: 376, Carbohydrates (g): 25, Protein (g): 17, Fats (g): 24

Good to Know:

Stay physically active to maintain your ideal weight and size. A lean body burns energy more easily.

Good to Remember:

This Asian-inspired cuisine is an example of a balanced meal – it has vegetables, lean meat, and a mix of different spices.

Preparation Time: 20 minutes
Cooking Time: 20 minutes
Servings: 6-8

Ingredients:

½ kg pork kasim, cut into cubes
2 tbsp oil
2 tbsp crushed garlic
2 tomatoes, sliced
5 tokwa, fried and cubed
1 green bell pepper, sliced
1 red bell pepper, sliced
¼ cup vinegar
½ cup kinchay, sliced
1 8g MSG/seasoning
½ cup black beans, soaked in water then drained

Procedure:

1. Put pork kasim in a kawali. Let fry on its own fat for 5 minutes or until slightly brown.

2. Pour in oil and set aside fried pork to give way to sauté the garlic and tomatoes.

3. When garlic and tomatoes are limp stir together pork and cook for 30 seconds.

4. Add fried tokwa and bell peppers. Pour in vinegar and bring to a boil without stirring.
Add kinchay, then season with MSG/seasoning.

5. Stir in black beans and remove from heat. Serve immediately with rice.

Nutritional Content: Calories: 335 Carbohydrates (g): 4 Protein (g): 13 Fats (g): 30

Good to Know:
Microwave cooking can better preserve the nutrient content of food because of the shorter time.

Good to Remember:
Tokwa is made from salted soy beans. It is good source of calcium and protein.

*Excellent source of Potassium – for proper muscle and nerve functioning.
*Makes 4 servings

Ingredients:

3/4 kg labahita, filleted and cut into 1" x 1" cubes
3/4 tbsp calamansi juice
2 cloves garlic, crushed
1 pc medium onion, sliced
150 g potatoes, cut into cubes
150 g carrot, cut into cubes
1 pouch (115 g) Original Style Tomato Sauce
39816 cup cooked/frozen green peas
1 pc medium red bell pepper, cut into strips

Procedure:

1. MARINATE labahita in 1-1/3 tsp soy sauce, 1/8 tsp iodized fine salt (or 1/2 tbsp rock salt), calamansi juice and 1/4 tsp pepper for 30 minutes. Fry until brown. Set aside.

2. SAUTè garlic and onion. Add potatoes, carrot, Tomato Sauce and 1/4 cup water. Simmer until vegetables are cooked. Add green peas, bell pepper and 1/3 tsp iodized fine salt or (1/3 tbsp iodized rock salt). Add fish. Simmer for 3 minutes.

Preparation Time: 00:15

Cooking Time: 00:00

Servings: 4-6

Ingredients:

1 small lettuce torn into serving pieces

4 to 5 medium-sized tomatoes cut into wedges

1 small cucumber unpeeled and sliced

1 big onion cut into rings

1 piece eggyolk

1/4 tsp calamansi juice

1 tsp pickle juice

2 tbsp corn oil

1 160g can Cream

2 tbsp Chili Sauce

1/4 tsp mustard

salt and pepper to taste

Procedure:

1. Wash and drain vegetables well. Arrange cut vegetables in a bowl and toss a little.

2. Then place on plates. Prepare dressing.

3. In a bowl, beat eggyolk until light in color. Stir in the juices. Blend well. Pour in corn oil a little at a time. Beat continuously then add in Cream, Chili Sauce, and mustard a little at a time, beating until smooth. Season to taste. Spoon dressing on vegetables.

Nutritional Content: Calories: 160 Carbohydrates (g): 10 Protein (g): 3 Fats (g): 12

Preparation Time: 00:20

Cooking Time: 00:00

Servings: 10-12

Ingredients:

3 medium cucumbers halved lengthwise, seeded and grated

3 medium carrots, peeled and grated

1 tbsp salt

1/3 cup crabstick

1 170g can Cream

1 tbsp vinegar

2 tbsp sugar

1/2 cup mayonnaise

1 tbsp. mustard

Procedure:

1. Soak cucumber and carrots in salted water for about 10 min. Wash vegetables with tap water and drain very well in a colander.

2. Combine all ingredients for dressing in a bowl. Toss with the vegetables and crabmeat just before serving. Garnish with nori strips if desired.

Nutritional Content: Calories: 116 Carbohydrates (g): 3.3 Protein (g): .5 Fats (g): 11.3

Good to Know:

Crabmeat is a good source of easily digested protein, with low amount of saturated fat.

Good to Remember:

Paint your plate. The more colorful your plate is the more nutrients and antioxidants they contain.

*Preparation Time: 00:15

*Cooking Time: 00:15

*Servings: 2-4

Ingredients:

2 eggs

2 tbsp all purpose cream

1 tbsp MSG

6 slices bacon, chopped

2 cloves garlic, minced

1 small carrot, diced

1 small red bell pepper, diced

1/2 cup frozen peas, thawed

2 tbsp chopped spring onions

1 250g pack of spaghetti or fettucine, cooked al dente

2 tbsp butter, cut into pieces

1/2 cup finely grated cheddar or Parmesan cheese

salt & white pepper, to taste

Procedure:

1. Beat eggs with cream and MSG in a bowl; set aside.

2. Meanwhile, cook bacon in a nonstick pan until crisp. Remove cooked bacon with slotted spoon and set aside.

3. Brown garlic in bacon fat; stir in carrot, bell pepper, frozen peas, and spring onions. Saute until crisp tender, about 5-7 min.

4. Transfer newly cooked pasta into a large bowl. While noodles are still hot, toss in egg mixture, sauteed vegetables, bacon and cheese; toss again. Adjust seasoning with salt and white pepper. Arrange in a serving platter & serve hot.

Nutritional Content: Calories: 424 Carbohydrates (g): 10 Protein (g): 18 Fats (g): 46

Good to Remember:

Plan meals with different vegetables; the variety ensures that you get all the types of nutrients from different sources.