Tasty and Healthy- Heart Healthy Filipino Recipes

1 Tasty and Healthy . Heart Healthy Filipino Recipes Fish Cardillo This is a delicious, low-cost recipe with low-sodium ingredients. Keep it low-fat by not adding meat fat (lard) or other fat. Ingredients Directions 1 pound ( kg) red snapper 1. Thoroughly clean fish. Remove scale and gills, and wash thoroughly. Drain and 4 teaspoons corn oil for saut . set aside. cup flou 2. Slice the raw fish into six pieces 1 large onion, sliced 3. Heat corn oil in frying pan. 3 or 4 medium-sized tomatoes, 4. Place the flour into a bowl or plastic bag chopped Place the raw fish in the flour and cov cup egg whites, beaten the outside of each fish with flo . cup water 5. Saut fish until golden brown. Set asid A dash ground pepper on top of a paper towel. 15 stalks green onions, chopped 6. Saut onion and tomatoes. Add cup of water. 7. Add the beaten egg whites and fish Cover and let it simmer for 5 10 minutes.

2 Nutrition Information 8. Season with ground pepper. Makes 6 servings 9. Sprinkle with chopped green onions. Each serving provides: Calories: 170. Total Fat: 4 g Saturated Fat: 1 g Cholesterol: 45 mg Sodium: 115 mg Quick Tip Total Fiber: 3 g Protein: 20 g This recipe is lower in salt and sodium than other Carbohydrates: 13 g Cardillo Recipes because it uses: Potassium: 600 mg Fresh, not canned, tomatoes Ground pepper and corn oil with no salt added Fresh onion and green onions Fresh, not smoked or canned, fis Source: Philippine Heart Center's Healthy Heart Cookbook. 1. Adobong Manok (Marinated Chicken). This low-cost, low-sodium recipe has great flavor that you and your family will love! It uses chicken breast which is lower in fat than other parts of the chicken, like the thigh and leg. Ingredients Directions 1 teaspoon olive oil 1. Combine olive oil, garlic, and onion in a frying pan.

3 Add chicken and saut together until 2 cloves fresh crushed garlic chicken has browned. 2 medium chopped onions 2. Add light soy sauce, vinegar, paprika, 1 pound ( kg) chicken breasts, no skin black pepper, and bay leaf. Stir. 2 tablespoons light soy sauce 3. Bring to a boil. Simmer for 45 60 minutes or cup vinegar until chicken is done. 1 teaspoon paprika 4. Remove the chicken and save the liquid in the 2 tablespoons ground black pepper pot. Arrange the chicken on a broiler pan. Broil until the chicken has nicely browned. Remove 1 bay leaf, broken in half from the broiler and place it in a serving bowl. 1 medium red tomato (optional). 5. Continue to boil the sauce in the uncovered pan until volume is reduced to about half and the sauce is thick. Nutrition Information 6. Pour the thickened sauce over broiled adobong (chicken) and garnish with red Makes 4 servings tomatoes, if desired.

4 Serving size: cup Each serving provides: Calories: 190. Total Fat: 5 g Saturated Fat: 1 g Quick Tip Cholesterol: 70 mg Sodium: 330 mg This recipe is lower in saturated fat and cholesterol because: Total Fiber: 2 g Protein: 26 g It is made using chicken without the skin and any extra fat is removed. Carbohydrates: 10 g Potassium: 370 mg Only 1 teaspoon of unsaturated fat (olive oil) is added. It is flavored with vegetables and herbs and is boiled an broiled slowly in moist heat instead of fat. Source: Filipino -American Nutrition and Fitness Teacher's Guide, Kalusugan community Services, San Diego, CA. 2. Lumpiang Sariwa (Fresh Lumpia). You and your family will love this Tasty recipe. The ingredients ground chicken or pork, olive oil, peanuts, and fresh herbs and spices add flavor. Also, the lumpiang sariwa is served fresh so it has fewer calories than fried lumpiang. Ingredients Directions cup ground chicken or lean pork 1.

5 Heat oil, and saut ground meat with the cup shrimp, cleaned and deveined shrimp and garlic. 1 tablespoon olive oil 2. Add vegetables until slightly crisp. Pour in the chicken broth until cooked. 2 cloves chopped garlic 3. Season with salt and pepper. cup cabbage, julienned 4. Set aside and drain in a colander. cup green beans, julienned 5. Save the broth for the lumpia sauce. cup carrots, julienned 6. Soak the Vietnamese spring roll wrappers cup celery, julienned one at a time in water until soft and cup jicama, julienned (may substitute transparent. Dry immediately with a paper chestnuts) towel. cup chicken broth 7. Lay the lettuce on the wrapper. teaspoon salt 8. Place 2 tablespoons of the vegetable teaspoon pepper mixture on the wrapper. 8 Vietnamese spring-roll wrappers or 9. Fold in one side of the wrapper and roll lumpia wrappers tightly. 8 pieces red leaf lettuce 10. Serve with lumpia sauce on top.

6 Cup peanuts, dry, roasted, and chopped Sprinkle with chopped peanuts. Nutrition Information Lumpia Sauce Makes 8 servings 1 cup broth from the saut ed vegetables Serving size: 1 lumpia 1 tablespoon light soy sauce Each serving provides: 1 tablespoon brown sugar Calories: 160. 3 cloves garlic, minced Total Fat: 4 g 1 teaspoon cornstarch Saturated Fat: g 2 tablespoons cold water for mixing cornstarch Cholesterol: 55 mg Sodium: 150 mg Directions Total Fiber: 2 g 1. Mix together vegetable broth, soy sauce, brown Protein: 10 g sugar, and garlic, and bring to a boil. Carbohydrates: 21 g 2. Mix the cornstarch in 2 tablespoons of cold water. Potassium: 170 mg 3. Slowly add the cornstarch mixture to the broth. Stir until sauce thickens. Source: Mula sa Puso, Heart Healthy Traditional Filipino Recipes , American Heart Association, 1999. 3. Pesang Isda (Fish Simmered With Ginger and Tomatoes).

7 This main dish is Heart Healthy because the fish is simmered in water, not fried, and no fat is added. Flavoring comes from the herbs and spices instead of sauces that are high in sodium. Ingredients Directions cup fresh ginger, thinly 1. In a 4-quart saucepan, sliced (about 2 inches long) simmer sliced ginger, tomatoes, and onions in 1 cup ripe tomatoes, chopped 4 cups of water over medium 1 cup white or yellow onions, heat until onions are tender thinly sliced (about 7 to 8 minutes). 4 cups water 2. Reduce heat to low, add fish 2 pounds fleshy fish (c and poach gently until almost fillet, halibut steak, or trout done (about 3 to 4 minutes). 2 cups pechay (bok choy) 3. Add pechay stems, salt, and stems and leaves, cut up ground pepper. Cook for separately 1 minute; then add pechay teaspoon salt leaves and green onions. Cook another 30 seconds. teaspoon ground pepper 4. Serve immediately.)

8 1 cup green onions, sliced Nutrition Information Makes 6 servings Serving size: 3 ounces lean fish and cup vegetables Each serving provides: Calories: 160. Total Fat: 2 g Saturated Fat: g Cholesterol: 80 mg Sodium: 340 mg Total Fiber: 2 g Protein: 30 g Carbohydrates: 6 g Potassium: 630 mg Source: Filipino American Food Practices, Customs, and Holidays, American Dietetic Association, 1994. 4. Munggo Guisado (Saut ed Mung Beans). Your family will love this Heart Healthy side dish. It is made with vegetables, seafood, lean meat, and a small amount of corn oil. The pork is slowly simmered in moist heat with vegetables and mung beans, creating flavors that will make your taste buds jump for joy! Ingredients Directions 1 tablespoon corn oil 1. In a skillet, heat oil, and saut . 2 cloves fresh garlic, crushed (or crushed garlic until lightly brown. 1 tablespoon, minced) 2. Add onion and tomatoes.

9 Saut . 1 cup white onions, chopped until skin begins to curl. 1 cup ripe tomatoes, chopped 3. Add pork, and saut until lightly brown. 1 cup (4 ounces) lean pork, thinly sliced 4. Add water, and simmer pork for about 15 minutes. 4 cups water 5. Add the saut ed mix to mung 3 cups precooked mung beans beans, and continue to simmer (from 1 cups dry beans)*. 15 minutes. 1 teaspoon salt 6. Season with salt and ground 1 teaspoon ground pepper pepper. 1 cup (4 ounces) shrimp, peeled 7. Add peeled shrimp. and deveined 8. Add frozen leaf spinach, and 1 cup (about of a 10-ounce cook 4 minutes until done. package) leaf spinach, frozen * T. o cook dry, uncooked mung beans: Wash and boil the uncooked mung beans in a large saucepan, using 6 Nutrition Information cups of water. Cook until tender, about 1 to 2 hours. Drain. Makes 8 servings Serving size: 1 cup Each serving provides: Calories: 160.

10 Total Fat: g Saturated Fat: 1 g Cholesterol: 35 mg Source: Filipino American Food Practices, Customs, Sodium: 350 mg and Holidays, American Dietetic Association, 1994. Total Fiber: 8 g Protein: 13 g Carbohydrates: 19 g Potassium: 370 mg 5. Ampalaya (Bitter Melon) With Pork This recipe is lower in fat and sodium than a typical ampalaya dish because it uses lean meat that is saut ed and simmered instead of fried. Ingredients Directions 1 cup onion, chopped 1. Using a large skillet, lightly saut . 6 cloves garlic, crushed onions and garlic in hot olive oil. 1 tablespoon olive oil 2. Add the ground pork and cook until almost done. pound ( kg) lean ground pork 3. Add the sliced bitter melon. 2 cups Ampalaya*, sliced 4. Cover and simmer until bitter melon 2 teaspoons light soy sauce turns green. Do not overcook. teaspoon black pepper 5. Season with light soy sauce and black pepper.