| A | B |
Ampalaya con carne
Ingredients:
• 4 cloves garlic, crushed
• 1 medium (50 g) onion, sliced
• 200 g beef round, cut into strips
• 3/4 cup water
• 1-1/2 tbsp tausi (salted black beans)
• 1 can (140 g) Tomato Sauce
• 1 bunch (200 g) sitao (string beans), cut into 1-1/2″ long PCs.
• 1 tbsp oyster sauce
• 1/4 tsp pepper
• 1 large (300 g) ampalaya (bitter melon), seeded and thinly sliced
Cooking Instructions:
1. Saute garlic, onion and beef
2. Add water, tomato sauce and tausi. Simmer for 20 minutes.
3. Add sitaw, oyster sauce and pepper. Simmer for 7 minutes.
4. Add ampalaya. Cook for another 3 minutes. Serve hot.
Pakbet or Pinakbet
Estimated cooking time: 35 minutes
Ingredients:
• 1/4 kilo pork with fat, cut into small pieces
• 2 Ampalaya (bitter melons) sliced to bite size pieces
• 2 eggplants, sliced to bite size pieces
• 5 pieces of okra, cut in two
• 1 head garlic, minced
• 2 onions, diced
• 5 tomatoes, sliced
• 1 tbsp of ginger, crushed and sliced
• 4 tbsp bagoong isda or bagoong alamang
• 3 tbsp of oil
• 1 1/2 cup water
• Salt and pepper to taste
Cooking Instructions:
1. In a cooking pan, heat oil and fry the pork until brown, remove the pork from the pan and set aside.
2. On the same pan, saute garlic, onion, ginger and tomatoes.
3. In a casserole, boil water and add bagoong.
4. Add the pork in the casserole and mix in the sauteed garlic, onion, ginger and tomatoes. Bring to a boil and sirumer for 10 minutes.
5. Add in all the vegetables and cook until the vegetables are done, careful not to overcook.
6. Salt and pepper to taste.
7. Serve hot with plain rice.
1. Ginataang malunggay
5 cups Malunggay leaves
3 cups Thick coconut extract
1 medium size Garlic head
2 tbsp Bagoong alamang
2 medium size Ripe tomatoes
1 cup Small dried dilis, small
Extract coconut milk and place in a pan. Add ingredients except malunggayy. Stir until thick. Add malunggay and cook for 5-10 Minutes. Note: It should be half-cooked. Add sili if desires. Serve hot. Makes 6 servings.
2. Corn with malunggay leaves
2 cups Young corn, grated
1/3 cup Shrimps, shelled and chopped
1 head Onion
3 cups Water
Salt to taste
1 piece Patola, small
1 cup Malunggay leaves
1 cup Labong
Saute garlic and onion. Add water and let boil. Add corn, stirring often to avoid burning. Add labong. When cooked, add the patola and malunggay.
3. Carrots and malunggay omelet
1/4 kilo Carrots
3 cups Malunggay leaves
2 pcs Eggs
1 pc Onion
2 tbsp Cornstarch
1 pc Garlic
2 tbsp Iodized salt
Wash, peel and shred the carrots and put in a container. Remove malunggay leaves from stalk and set aside. Beat the eggs. Mix all the ingredients and make small patties. Heat
cooking oil and fry the mixture until golden brown.
4. Munggo guisado with alugbati leaves
1 tbsp Cooking oil
2 tsp Garlic, minced
2 tbsp Onions, sliced
3 cups Water
1/2 cup Tomatoes, sliced
1/2 cup Boiled pork, sliced
1/2 cup Shrimps,sliced
1 cup Dried munggo, boiled
4 cups Alugbati leaves, washed and sorted
1/2 cup Pork broth
4-1/2 tsp Salt
Dash of pepper
Saute garlic, onions and tomatoes. Add pork and shrimps. Cover and cook for 3 minutes. Add munggo, shrimp juice, pork broth and water. Cover and boil. Season with salt and pepper. Add malunggay leaves and cook for another 5 minutes.
The Bureau of Plant and Industry (BPI) is distributing free indigenous vegetables. Below are samples and can be planted in cans or plastic bags in urban areas:
Malunggay leaves are very rich in vitamins A-11300 IU, vitamin C-220 mg, Calcium-440 mg. and energy value is 385 kg/100 gm.
Alugbati has energy value of 112 kg/1oo grams Vitamin A-1686-6390 IU, Vitamin C-29-166 mg. Calcium-16-117 mg.
Saluyot: Calcium - 488 mg., Potassium - 114 mg, lron - 11.6 mg., Beta-carotene - 2325 mg. Vitamin A - 1221 mg., Vitamin C - 75 mg., Energy value is 65 Kal/100 grms.
Kulitis per 100 gm. edible portion contains Calicium - 34 g, Phosporous - 76 g. Iron (fe) 18 g., Sodium (Na) 57, potassium - 443 gm. Vitamin A - 12,860 IU, Vitamin C - 120 g. Energy value is 47 kg/100 gm.
No comments:
Post a Comment