Healthyfied Chicken “Rice” Bowl

Healthyfied mixed chicken rice bowl with sautéed red cabbage and bell peppers, topped with a sunny side up egg that uses Adlai (Job’s Tear) as a rice substitute

Ingredients

Rainbow Shredded Chicken

  • 250 g Brined Chicken Thigh
  • 60 g Red capsicum (bell pepper)
  • 60 g Yellow capsicum (bell pepper)
  • 30 g Green Capsicum (bell pepper)
  • 15 g Red Onion or 1 small bulb
  • 10 g Garlic or about 6-7 cloves
  • 1 tbsp Unsalted butter
  • 1/4 tsp Ground pepper

Rainbow Shredded Chicken

  • 250 g Brined Chicken Thigh
  • 60 g Red capsicum (bell pepper)
  • 60 g Yellow capsicum (bell pepper)
  • 30 g Green Capsicum (bell pepper)
  • 15 g Red Onion or 1 small bulb
  • 10 g Garlic or about 6-7 cloves
  • 1 tbsp Unsalted butter
  • 1/4 tsp Ground pepper

Instructions

Cooking the Chicken

  1. Boil the chicken for about 20 to 30min or until the meat comes off the bone easily
  2. While the chicken is boiling, mince the bell peppers, garlic, and red onion
  3. Once the chicken is done, remove the chicken and shred the meat from its bones
  4. On a non-stick pan, add the butter then saute the garlic first before adding the bell peppers and onion
  5. Mix in the shredded chicken once the garlic, bell peppers and onions become slightly toasted. Season with pepper then set aside.

Cooking the Purple Adlai

  1. Clean the adlai with running water until the water becomes clear
  2. Boil the adlai using the chicken broth for about 20min. Add more water until the adlai becomes plump and soft.
  3. Make sure the adlai has minimal amounts of water before adding the red cabbage. Mix then set aside.

Mixing it all together

  1. Mix the chicken and the adlai. Finish it off with sunny side up egg on the side.

Camachile Sour Soup

Sinigang na Camachile

A refreshing sweet and sour soup perfect for the Lenten Season!

✅ High in vitamin C
✅ High in fiber
✅ Definitely delicious

Camachile Sour Soup

  • camchile (beans only)
  • quartered white onion
  • camote tops
  • quartered tomato
  • tinapa (optional)
  • quartered potato
  1. Peel the potato, cut into quarters and boil until soft
  2. Add in the onion, tomato, camchile, potato and tinapa, simmer until camchile is soft
  3. Season with pepper (no need to add salt)

Naked “Burrito” Caulirice

Naked "Burrito" Caulirice

low carb, keto friendly mexican burrito inspired cauliflower rice

Mexican Style Beef

  • 500 g minute steak
  • 3 small red bell pepper (minced)
  • 1 small red onion (minced)
  • 6 cloves garlic (minced)
  • 30 g unsalted butter (split into two)
  • 1 tsp marjoram
  • 1 tsp spanish paprika
  • 1/4 tsp cumin seed
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tsp oregano

Caulirice

  • 1 kg whole cauliflower
  • 3 tbsp parmesan
  • 10 slice pitted black olives
  • 15 g lettuce
  1. Boil the minute steak for about 5 minutes, then cut into small strips
  2. In a pan, sauté the garlic, red onion and red bell pepper. Once aroma comes out, add in the beef strips. Cook until brown. season with salt and pepper and herbs and spices.
  3. Grate the cauliflower, then cook it with water
  4. In a bowl, add the caulirice, the beef and top with parmesan and black olives then garnish with lettuce

Healthyfied Ampalaya with Egg

My mother gave me ampalaya from bulacan and I asked my diet buddy how to cook it to lessen its bitterness without soaking it in water.

I was surprised that all I had to do was cook it on its own.

Ingredients

  • 2 bitter gourd (ampalaya)
  • 2 egg
  • 2 tomato
  • 1 red onion
  • 1 garlic
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp butter
  • 1/2 cup water

Steps

  • slice the bitter gourd and red onion, dice the tomatoes, mince the garlic
  • heat the pan in low heat then melt the butter
  • add the onion, cook until slightly brown
  • add the garlic and tomato, then add water, cook until tomato softened
  • turn off the heat, add in the eggs, mix it in the pan until eggs are scrambled
  • turn on the heat, put in low, add the bitter gourd (ampalaya), add a little bit of water then cover, let the bitter gourd cook on its own. (No mixing!)

Notes: bitter gourd will turn a little bit yellow once cooked

Steamed Egg with Cabbage Tomato

Ingredients 

1/2 cup shredded cabbage

4 pcs cubed seeded tomato

1 egg

A pinch of salt and pepper

Steps

1.  Boil water using the pan, while waiting prepare the egg

2.  In the oven safe bowl, beat the egg then season with salt and pepper them mix in the cabbage and tomato

3.  Once the pan is boiling, lower the heat to simmer, add in the bowl of egg then cover the pan and cook for 15-16min.

4.  Turn off the heat, remove the cover,  let the bowl rest for 5min before serving

Healthyfied Tofu Sisig

Ingredients

•  30g garlic

•  45g red onionH

•  30g red bellpepper

•  550g firm tofu

•  50g onion leeks

•  15g green chilli

•  2 tbsp coconut aminos

•  1 tbsp coconut oil

•  3 large egg

•  1/4 tsp salt

•  1/4 tsp pepper 

Steps

1.  Dice the bellpepper, mince the garlic and red onion, slice the jalapeño and onion leeks.

2.  Slice the tofu into 1 inch thick, coat the pan with oil, add in the tofu then cook it with water. Set aside once all sides becomes brown.

4.  Sautee the garlic and bellpepper at the same time, once the garlic turns slightly brown add in the red onion.

5.  Once the red onion becomes tender add in the tofu, mix it well then coat everything with coconut aminos.

6.  Turn off the heat, mix in the green chilli and onion leeks.

7.  Serve in 3 bowls each topped with poached egg

Salmon in Creamy Spinach Sauce

Ingredients

Creamy Spinach Sauce
80g cream cheese
100g grated parmesan
100g spinach
10g minced garlic
180ml full cream milk

Salmon
500g salmon fillet
10g unsalted butter
1/4 tsp pepper
2 tbsp olive oil
1 lemon

Toppings
100g diced tomato
100g diced yellow bellpepper

Steps

  1. Rub the salmon with pepper and olive oil
  2. Pan toast the tomato in thyme then add in the yellow bell pepper, cook until the aroma comes out. Set aside.
  3. Sauté the garlic in butter until slightly golden brown. Set aside half of it for the sauce
  4. Add in the salmon, add 2-4 tbsp of water and cover the pan, cook each side for about 6 min or until it turned brown. Set aside.
  5. Remove the overcooked garlic, then add the milk, cream cheese, remaining garlic and parmesan. Continuously mix in low heat until cheese is melted.
  6. Turn off the heat, mix in the red and green spinach.
  7. Serve the salmon topped with creamy spinach sauce and tomato bellpepper on the side. Drizzle everything with lemon.

Beef Strips with Bellpepper

Thinly sliced beef strips sautéed in garlic and naturally sweetened by onion and bellpepper.

Ingredients

  • 300g beef sukiyaki cut
  • 140g red onion (about 1 medium size)
  • 26g garlic (about 1 small size)
  • 108g red bellpepper (about 1 medium size)
  • 1 tsp marjoram
  • 1 tsp oregano
  • 1/4 tsp salt
  • 1/4 tsp pepper

Steps

  1. Slice the onion, mince the garlic and red bellpepper
  2. On a non stick pan, toast the red onion until brown.
  3. Add in the beef, cook until one side turns slightly brown.
  4. Add the the garlic and cook until beef turns brown.
  5. Turn off the heat and mix in the bellpepper. Season with salt, pepper, marjoram and oregano
  6. Serve with vegetable side dish

Makes 3 servings

Macros per serving: 206 kcal

Carbs 8g Fat 8g Protein 24g

Sodium 85mg Sugar 3g

Macros are estimates only*

Creamy Mango Broccoli Salad with Garlic Sausage

This might be one of the best meals I prepared. Sautéed broccoli and red bellpepper partnered with ripe mango and raw red onion, mixed with soft boiled egg and garlic sausage.

The combinations of the flavours makes this meal a must try! The sweetness of the mango compliments the tangy flavor of the red onion. The toasted bellpepper and broccoli balances the strong flavor of the garlic sausage. Mixing the soft boiled egg makes the salad creamier even without a dressing!


Ingredients

300g broccoli

75g red bellpepper

300g ripe mango (about 1 medium size)

45g red onion (about 1 small piece)

1/4 tsp pepper

3 soft boiled egg

6 pcs garlic longganisa

Steps

1. Cut the broccoli head and stem into small pieces then blanch it

2. Dice the red bellpepper and sautee it on a non stick pan

3. Dice the mango and red onion.

4. Mix the broccoli, bellpepper, mango and red onion season with pepper. Set aside.

5. Cook the garlic longganisa with water where half of the longganisa is submerged in water

6. Serve the broccoli mango salad with the sausage and soft boiled egg

How to eat:

Mash the egg and mix it together with the salad. Cut the sausage into small piece so every spoonful of the salad includes the sausage

Note:

if preparing for packed lunch, put the mango in a different container. Only mix it once ready to serve.

Macros: 405 kcal
Carbs 33g Fat 22g Protein 24g
Sodium 701mg Sugar 20g
Macros are estimates only*