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

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*

Chicken Tinola with Kalabasa

The classic filipino tinola with a twist and Healthyfied way! 

Tinola is one of my favorite filipino dishes. Back when I was fat, I always partner tinola with rice. I came up with this dish turn it into a main course or a side dish for other roasted vegetables. 

Macros: 212 kcal 
Carbs 9g Fat 6g Protein 31g 
Sodium 176mg Sugar 2g 
Macros are estimates only*