Regional Indigenueos Recipes

8/12/2019 Regional Indigenueos Recipes

1/58

1


2/58

2


3/58

3


4/58

4


5/58

5


6/58

6

Murisquetta Ala Rico Barangay Lumpia Veggie Menudo Stewed Camote in Gata

Chulettas

Chopsuey con Mani

Hearty Pumpkin SoupGinataang Manok at Malunggay

Veggie Patties

Almondigas

Super Champ Ukoy

Fish PocheroVerduras Embotido

Say-it Carr

Spaghetti Surprise

Fish Kikiam

Creamy Corn Soup Fish Veggie BarOh My Siomai

Fish Foo Yung


7/58

7

Republic of the PhilippinesDepartment of Education

Regional Office IXHealth & Nutrition Unit

in coordination with

Western Mindanao State UniversityCollege of Home Economics

Department of Nutrition & Dietetics

Ingredient /Measurement ProcedureGarlic - 25 gOnion - 50 gCarrots - 300 gSayote - 300 gBaguio beans-250 gBell pepper -25 gSaba banana 600 g

Camote - 600 gChicken cubes 20 g (2 cubes)Salt - 30 gPepper - 5 gTomato sauce 250 g (1 pouch)White beans - 250 g (uncooked)

Pre-Preparation:Soak the white beans (over night)The following day boil until tender.

On the day of preparation:

Cut the saba banana and camote into cubes

and fry. Then set aside

Saute garlic, onions, chicken cubes andwhite beans. Add the water, salt andpepper. Simmer until white beans is halfdone. Add the sayote, carrots until halftender. Add baguio beans, bell peppersand tomato sauce. Simmer until cooked.

Add fried banana and camote just beforeputting the fire off.

Yield: 12 servings of 150g


8/58

8

Cost per Serving: Php. 10.56

Nutritive Value:


9/58

9

Ingredients KCAL CHON(grams)

FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBICACID(mg)

Garlic - 25 g 32.25 1.75 .075 6.15 7 30.25 .3 - - - .1 1.75Onion - 50 g 34 .85 .25 7.05 20 25.5 .5 - Tr .5 .2 2.5Carrots - 300 g 260 7.5 2 52.5 207 114 6.3 - 30 015 5004 2.4 24Sayote - 300 g 63 1.2 .3 13.8 72 30 1.2 - 105 18 1.2 45Baguio beans 250 g 107.5 7.75 .5 .8 152.5 117.5 2.25 - 625 105 2.5 55Bell pepper 25 g 9 .125 .075 1.95 5.5 12.75 .125 - 105 11.75 .4 30.75Saba banana 600 g 660 6.6 2.4 153 138 216 192 - 1140 5.4 4.2 192Camote - 600 g 768 90 1.8 184.2 330 306 2.4 - 3240 282 3.6 210Chicken cubes 20 g 61.2 3.06 4.46 2.2 11.6 28.6 .36 5 2 5.4 .54 -Salt - 30 g 38.4 - - 9.57 80.1 8.1 1.65 - 0 - Tr -Pepper 5 g - - - - - - - - - - - -

Tomato sauce 250 g 112.5 2.25 .5 25 40 52.5 2 - 550 92.5 1.5 30White beans 250 g 885 47 2.75 167.75 262.5 695 13.25 - Tr - 4.25 -

TOTAL 3030.85 165.085 14.31 620.17 21356.2 1636.2 222.335 5 5797.01 5524.55 18.41 591YIELD = 12 servings

@150 g252.57 13.76 1.19 51.68 1779.68 136.35 18.53 .42 483.08 460.38 1.53 49.25


10/58

10






Ingredient ProcedureGalunggong - 750 g chopped Camote - 120 grated Banana CatsupEggs - 140 g Squash - 120 g grated *Taupe wrapper or aluminum foilSingkamas - 120 g grated Flour - 120 gSpring onion - 120 g Malagkit - 240 gCarrots - 120 g grated Nguyong powder 15 g

Saluyot - 120 g chopped Oil - 240 ml

Combine all ingredients except taupe & dissolvedcornstarch. Season with soy sauce and pepper.Mix well.

Yield: 16 servings of 100g/serving



11/58

11


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBICACID(mg)

Galunggong - 750 g 750 153 15.75 - 457.5 1590 9 450 150 472.5 58.5 -Eggs - 140 g 112 8.68 7.7 3.92 103.6 252 3.92 413 63 211.4 .14 -Singkamas - 120 g 54 1.32 .24 11.76 48 156 .48 414 69.6 - .96 -Spring onion - 120 g 81.6 2.04 .6 16.92 64.8 43.2 1.2 - 1890 1.2 .72 55.2Carrots - 120 g 62.4 1.8 .48 12.6 82.8 45.6 2.52 - 12006 2001.6 .96 9.6Flour - 120 g 422.4 15.12 .96 88.44 98.4 126 - - - - 6.24 -Salt - 22.5 g 28.8 - - 7.17 60.08 6.07 1.24 - - - Tr -Saluyot - 120 g 78 7.8 1.2 9 232.8 60 13.92 - 3558 1465.2 .72 27.6Camote - 120 g 153.6 18 .36 36.84 66 61.2 .48 - 648 56.4 .72 42Squash - 120 g 52.8 1.68 .6 10.32 73.2 48 .84 - 1056 176.4 .96 24Malagkit - 240 g 852 16.56 192.24 - 62.4 228 2.64 - - - 4.8 -

Oil - 240 ml 2148 28.8 237.84 .192 4.8 7.2 - - - - Tr -TOTAL 4999 256.04 458.15 246.39 1354.8 2468.83 41.37 1277 19440.6 4385.3 74.72 158.4

YIELD = 16 servings 312.44 16 28.16 15.40 84.65 154.30 2.59 79.81 1215.04 274.08 4.67 9.9


12/58

12







13/58

13

e Value:

Ingredient ProcedureTalahitok , cleaned - 1000gGarlic, crushed 25 gOnion , sliced 50 gCamote, cubed 500 gBanana saba, cubed 500g

Stringbeans, cut 1 1/2 in 300 gFresh tomatoes , sliced 250 gPechay , 300 gSalt 15 g

1. Saute garlic and onions. Pour in 8 cups of rice washing, add saba and camotewhen water boils. Simmer for 5 mins. And season with salt & pepper.

2. Add stringbeans and tomatoes. Simmer for another 15 minutes.3. Add fish, pechay and season with iodized salt.4. Simmer until cook for about 5 minutes.

Yield: 16 servings Cost per Serving: Php. 14.19


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBICACID(mg)

Talakitok- 1000 g 1220 214 40 - 700 2010 12 1400 600 1500 48 -Garlic 25 g 32.25 1.75 .0750 6.15 7 30.25 .3 - - - .1 1.75Onion 50 g 26 .85 .25 7.05 20 25.5 .30 - - - .2 2.5Camote 300 g 640 2.5 1.5 153.5 275 255 2 - 2700 235 3 175Banana saba 300 g 550 5.5 2 127.5 115 180 4.5 - 950 160 3.5 160Stringbeans 300 g 129 9.3 .6 21.6 183 141 2.7 - 750 126 3 66Fresh tomato 250 g 67.5 2.25 .75 13 77.5 65 2.5 - 950 157.5 1.5 85Pechay stalks 300 g 75 6 .9 6.3 504 105 11.1 - 3840 639 2.7 162


14/58

14



Oil 30 ml 537 - 59.46 .048 .60 .90 - - - - Tr -Salt 19.2 - - 4.785 40.05 4.05 .825 - - - Tr -TOTAL - 3295.95 242.15 79.71 339.93 1922.15 2816.7 36.22 1400 9790 2817.5 62 652.25YIELD = 16 servings 206 15.13 4.98 21.24 120.13 176.04 2.26 87.5 611.9 176.09 3.87 40.77


15/58

15




Ingredient Procedure

Galunggong , fillet and ground 250 g Flour 50 gYellow camote boiled & mashed 500g Bread crumbs 50 gRed squash boiled & mashed 500g Oil 60 mlCelery , chopped 10 gGarlic, grated 25 gOnion, minced 50gEggs 200g

1.Boil camote and squash until soft peel then mash.2. Mix mashed camote & squash.3. Saute the garlic, onion , fish , celery and season with salt & pepper.4. Scoop about c of the camote & squash mixture then flatten with palm.5. Put the fish mixture in the middle of the mixture and form it into rolls of 1 inch long.6. Roll in flour and dip in beaten eggs and coat with bread crumbs.7. Fry in hot oil above moderate fire until golden brown.

Yield: 8 servings of 60g Cost per Serving: Php 11.45

Nutritive Value:


16/58

16


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBIACID(mg)

Galunggong- 250 g 250 51 5.25 - 152.5 530 3 150 50 157.5 19.5 0Yellow camote 500g 640 2.5 1.5 153.5 275 255 2 0 2700 235 3 175Red squash 500g 235 2 1 54 305 200 1.5 0 4400 340 4 100Celery 10g 2.6 .14 - .51 7.9 2.7 5.8 0 82 13.7 .04 1.6Garlic 25 g 32.25 1.75 .0750 6.15 7 30.25 .3 0 0 - .1 1.75Onion 50 g 26 .85 .25 7.05 20 25.5 .3 0 Tr - 2 2.5Eggs 200g 320 24.8 22 5.6 148 360 5.6 590 90 604 .2 0Flour 50g 176 6.3 .4 36.85 41 52.5 2.05 0 0 - 2.6 0

Bread crumbs 50 g 206 4.65 3.7 38.55 22 46 1.55 0 0 - 1.65 0Oil 60 ml 358 - 59.46 .048 1.2 1.8 - 0 0 - Tr 0TOTAL 2432.85 93.99 93.63 302.258 979.6 1503.75 22.3 740 7322 1350.2 33.09 280.85YIELD :16pcs

(2pcs/serving)

304 11.74 11.70 37.78 122.45 187.97 2.79 92.5 915.25 168 4.14 35.11


17/58

17






Ingredient ProcedurePasta spaghetti (500 g) Chicken breast (250g)Tomato (500g) puree Squash (500g)Sweet potato (500g) grated Banana catsupGarlic (25g) Bell pepper red (50g)chop

Onion (100g) Condensed milk, 1 can(300ml)Chicken cubes 2pcs (20g) Cheddar cheese (50g)

1.For squash and sweet potato pureeBoil the red squash and sweet potato until tender, and blenderized or mashed with 1cup of chicken stock.

3. Tomato puree, blend in blender or minced2. For chicken pre-preparation

Boil the chicken in 4 cups of water season with iodized salt and pepper. Cook until tender. Drain and save

the stock,chicken breast debone and flakes. Set aside

3. Cook pasta spaghetti as per package directions.


18/58

18

Nutritive Value:

Peanut roasted (100g) chop oil (100ml)Carrot (500g) Salt and pepper to taste

4. Cooking of the sauceSaut onions, garlic and chicken add 1 chicken cube. Add the tomato puree, red squash and sweet potato

puree. add all ingredients, simmer to cook, add chicken stock if necessary then add chicken cubes and salt andpepper to taste.Yield: 28 of 200g/ servingCost per Serving: Php. 8.54


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCOACI(mg

Pasta spaghetti (500 g) 1,765 71.5 1 367.5 45 35 15.5 - - 2


19/58

19

Republic of the PhilippinesDepartment of EducationRegional Office IX

Chicken breast (250g) 389.88 64.29 29.76 60 405 2.98 75 12.5 92.26 24.25

Tomato (500g) 136.36 4.545 1.52 26.26 155 180 - 1900 318.18 3 171.72

Squash (500g) 330.99 2.82 1.41 71.83 305 200 - 4400 1,035.21 4 140.85

Sweet potato (500g) 584.26 3.966 2.8 136.52 275 255 6.18 - 2700 22.48 3 269.66

Banana catsup 707.2 2.24 .64 172.8 105.6 44.8 5.12 - 32 6.4 .96 6.4

Garlic (25g) 37.94 2.06 7.24 7 30.25 .35 - - .1 2.06

Bell pepper red (50g) 39.74 1.26 7.578 11 25.5 - 200 .8 102.64

Onion (100g) 47 1.2 0.4 9.7 40 51 - Tr .4 4

Condensed milk, 1 can (300ml) 1,002 25.5 21 177.9 927 708 1.2 855 - 855 .75

Chicken cubes 2pcs (20g) 61.2 3.06 4.46 2.2 11.6 28.6 .36 5 2 2 .54

Cheddar cheese (50g) 149.5 6.6 12.5 2.65 365.5 345 .6 27.5 90 52.5 .25

Peanut roasted (100g) 629 33.2 51.8 7.6 75 417 2.7 - - 13.9

Oil (100ml) 895 99.1 2 3 - -

Carrot (500g) 317.07 9.146 2.449 64.024 34.5 190 12.805 - 50.025 1,0170.7 4 48.78

Total 7,092.14 231.387 228.83 1053.804 2729.7 2918.15 47.79 962.5 59,371.5 12,554.76 57.75 746.11

28 serving/recipe 253.29 8.264 8.173 37.636 97.49 104.22 1.707 34.37 2,120.42 448.38 2.06 26.647


20/58

20

Health & Nutrition Unit




Ingredient Procedure1kg. Fresh young sayote(sliced thinly and diagonal)4pcs large eggs (Scramble with pack of magic sarap)kl. Chicken breast (slice in small cubes)Carrots 1pc. Large (500g )1 medium onion (25g)1 pack magic sarap4 cloves crushed garlic2 tsp iodized salt80ml oil for sauting60ml water

1. In a medium fire saut garlic and onion in oil2. Add chicken stir fry until half cook.3. Add water and of magic sarap4. stir until water is dry and add the sayote and carrots, simmer until cook5. add salt to taste6. Drop the egg , if egg is cooked off the stove right away.Yield: 12 servings of 200g Cost per Serving: Php. 11.81


21/58

21

Nutritive Value:


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBIACID(mg)

Carrots 1pc. Large (500g ) 260 7.5 - 43 345 190 10.5 - 100050 8340 4 401Kl SAYOTE 1000g 160 3 - 35 250 100 - - - - 4 100ONION 25g 11.75 .003 - 2.425 10 9.25 - - - - .1 1CHICKEN 500g 444 58.8 8.1 - 30 471 - - - - 48.5 -EGG 4pcs 640 49.6 44 11.4 296 720 11.2 1180 180 1208 .14 -OIL 80 ml 716 79.28 - - - - - - - Tr -GARLIC 25g 32.25 1.75 1.75 - 6.15 30.25 - - - - .05 -Salt 2 tsp (12.5g) 16 - - 3.9875 33.375 3.375 .6875 - - - Tr -

TOTAL 2,283 120.65 133.13 95.8125 970.525 1,523.875 22.3875 1180 100,230 9,548 56.79 144

12 SERVING/RECIPE 200.3 10.054 11.094 7.98 80.88 126.99 .187 98.33 10,023 8352.5 4.73 12


22/58

22

Republic of the Philippines

Department of EducationRegional Office IXHealth & Nutrition Unit




Ingredients Measurement (grams) ProcedureTomato, chopped 65

Mix ground beef, ground beef, tomatoes and onion. Season with iodized salt and pepper. Add peanut and cheese.

Mix well. Add malunggay, camote and bamboo shoot. Wrap about 35 grams of mixed ingredients in each lumpia wrapper.Deep fry in 1 liter cooking oil.

Onion, chopped 65

Iodized Salt 2.8Powdered Pepper 5Lumpia Wrapper 500 (50pcs)Bamboo Shoot 665


23/58

23

Camote Yellow 250 Yield: 50 pcs. of 50 gramsNumber of Servings: 25 servingsPieces per Serving: 2 piecesCost per Serving: Php. 10.24

Cheese, shredded 110Ground Beef 250Shrimps, ground 250Peanut 225Oil 1000 (1liter)Malunggay 125

Nutritive Value:

IngredientsWeight(grams)

Cost(pesos)

Energy(kcal)

CHON(grams)

FATS(grams)

CHO(grams)

Crude Fiber(dietary fiber)

(grams)

Ash(grams)

Ca(mg)

Ph(mg)

Fe(mg)

Retinol(g)

B-carotene

TotalVit. A

RE (g)

B1(g)

B2(g)

B3(g

Tomato, chopped 65 1.63 17.75 0.6 0.2 3.4 (1) 0.4 20.35 17.05 0.65 0 249.5 41.35 0.05 0.02 0.4 22.3Onion, chopped 65 3.9 53.25 1.35 0.4 11.05 0.65 0.45 37.6 39.15 0.8 0 3.9 0.8 0.05 0.05 0.25 2.35Iodized Salt 2.8 .04 3.60 0 0 0.9 (0.0) 1.6 7.5 0.75 0.15 0 0 0 Tr Tr Tr Powdered Pepper 5 5Lumpia Wrapper 500

(50pcs)40 1580 53 2.5 336 0 7.5 205 450 25 0 0 0 1.15 0.3 14

Bamboo Shoot 665 16.65 172.9 8 2 29.95 (15.95) 2.65 119.7 133 1.35 0 0 0 0.2 0.2 1.35 TrCamote Yellow 250 6.25 372.1 1.45 0.85 89.25 (8.7) 1.15 87.2 75.6 1.15 0 813.95 136.65 0.1 0.05 0.85 40.7Cheese, shredded 110 30.15 354.1 23.85 24.95 8.6 0.0 6.7 804.1 759 1.2 60.5 198 93.5 0.02 0.35 0.1 0Ground Beef 250 60 372.3 62.75 12.5 1.9 0.0 2.7 135.85 521.75 7.6 13.6 176.65 43.5 0.3 0.55 14.95 0Shrimps, ground 250 50 366.95 76.6 3.25 8.05 0.0 5.65 588.7 846.75 5.65 201.6 201.6 233.85 0.3 0.15 12.9 0Peanut 225 24.75 1538.3 81.2 126.7 18.6 4.15 8.8 183.4 1019.85 6.6 0 0 0 0.4 0.55 34 0Oil 250 11.9 2237.5 0 247.75 2 0.0 0.25 5 7.5 Tr 0 0 0 Tr Tr Tr Malunggay 125 5.7 203.15 13.6 4.25 27.7 4 4.7 772.3 263.4 10.05 0 17276.8 2879.45 0.45 1.15 6.9 515.6TOTAL 255.97 7271.9 322.4 425.35 537.4 34.45 84.85 2966.7 4133.8 60.2 275.7 18920.4 3429.1 3.02 3.37 85.7 580.95AMOUNT PER PIECE 5.12 145.44 6.45 8.51 10.75 0.69 1.70 59.33 82.68 1.20 5.51 378.41 68.58 0.06 0.06 1.71 11.6


24/58

24







25/58

25

Ingredients Measurement (grams/ml) ProcedureWater 350

Dissolve cornstarch in water. Add sprouted monggo, red squash, kangkong, flour and onion before adding salt. Put cup of mixed ingredients in a hot oil. Add shrimps on top and fry until golden brown.

Yield: 10 pcs.Number of Servings: 5 servingsPieces per Serving: 2 piecesCost per Serving: Php. 8.20

Onion, chopped 20Iodized Salt 9Corn Starch 100Flour 75Kangkong leaves 40Red Squash 40Sprouted Monggo 109Shrimps 125Oil 50

Nutritive Value


Cost(pesos)

Energy(kcal)

CHON(grams)

FATS(grams)

CHO(grams)


(grams)

Ash(grams)

Ca(mg)

Ph(mg)

Fe(mg)

Retinol(g)

B-carotene

TotalVit. A

RE (g)

B1(g)

B2(g)

B3(g

Water 350mlOnion, chopped 20 1.2 16.39 0.41 0.12 3.40 0.19 0.14 11.57 12.05 0.24 0 1.20 0.24 0.01 0.01 0.07 0.Iodized Salt 9 .14 11.52 0.0 0.0 2.87 (0.0) 5.20 24.03 2.43 0.50 0 0 0 Tr Tr Tr


26/58

26

Corn Starch 100 3.8 370 0.3 0.3 91.5 (2.9) 0.1 127 17 2.7 0 0 0 0.55 0.00 0.4 Flour 75 2.85 264 9.45 0.6 55.28 2.48 0.45 61.5 78.75 3.3 0 0 0 0.02 0.08 3.9 Kangkong leaves 40 1.12 26.21 2.41 0.41 3.17 0.69 0.97 63.45 42.07 3.17 0 1775.86 295.86 0.06 0.12 0.76 20.6Red Squash 40 0.6 24.79 0.79 0.28 4.85 1.24 0.45 34.37 22.54 0.39 0 495.77 82.82 0.03 0.03 0.45 11.Sprouted Monggo 109 3.82 76.66 6.83 0.12 11.98 (3.23) 0.84 38.33 114.99 1.32 0 29.95 4.79 0.16 0.18 1.20 49.1Shrimps 125 25 183.47 38.31 1.61 4.03 0.0 2.82 294.35 423.39 2.82 100.81 100.81 116.94 0.14 0.08 6.45 0Oil 50 2.38 447.5 Tr 49.55 0.4 0.0 0.05 1 1.5 Tr 0 0 0 Tr Tr Tr

TOTAL 40.91 1420.54 58.5 52.99 177.48 10.73 11.02 655.6 714.72 14.44 100.81 2403.59 500.65 0.97 0.5 13.23 81.79AMOUNT PER PIECE 4.10 142.05 5.85 5.30 17.75 1.07 1.10 65.56 71.47 1.44 10.08 240.36 50.07 0.10 0.05 1.32 8.18





27/58

27



Ingredients Measurement (grams/ml) ProcedurePepper, powdered 4

Mix the first 7 ingredients. Add sugar and season with iodized salt and pepper. Add the 2 beaten eggs and flour. Mixwell. Measure 1 tablespoon of mixed ingredients and wrap with molo wrapper. Deep fry in hot cooking oil until goldenbrown.

Yield: 80 pcs.

Number of Servings: 20 servingsPieces per Serving: 4 piecesCost per Serving: Php. 10.28

Sugar, white 20Garlic 12Onion, chopped 52Iodized Salt 2.25Molo wrapper 400 (80pcs)Flour 40Kangkong leaves 20Carrots 200Red Squash 20

Egg 92 (2pcs)

Chicken, meat 520

Shrimps 200

Oil 1000 (1 liter)

Nutritive Value:


28/58

28


Cost(pesos)

Energy(kcal)

CHON(gms)

FATS(gms)

CHO(gms)

Crude Fiber(dietary

fiber)(grams)

Ash(gms)

Ca(mg)

Ph(mg)

Fe(mg)

Retinol(g)

B-caroten

e

TotalVit. A

RE (g)

B1(g)

B2(g)

B3(g

Pepper, powdered 4 4Sugar, white 20 1 80 0.0 0.0 20 0.0 0.0 0 0 0.0 0 0 0 Tr 0.004 TrGarlic 12 1.08 18.2 1 0.04 3.48 0.36 0.24 3.96 17.08 0.16 0 0 0 0.04 0.01 0.04 1

Onion, chopped 52 3.12 42.6 1.08 0.32 8.84 0.52 0.36 30.08 31.32 0.64 0 3.12 0.64 0.04 0.04 0.2 1.88Iodized Salt 2.25 0.04 2.88 0.0 0.0 0.72 (0.0) 1.28 6 0.6 0.12 0 0 0 Tr Tr Tr Molo wrapper 400 58 1164 39.2 6 231.6 7.2 7.6 188 324 13.6 16.8 33.6 22.4 2 1.6 21.6 0.0Flour 40 1.52 140.8 5.04 0.32 29.48 1.32 0.24 32.8 42 1.76 0 0 0 0.01 0.04 2.08 0Kangkong leaves 20 0.56 13.12 1.2 0.2 1.6 0.36 0.48 31.72 21.04 1.6 0 887.92 147.92 0.04 0.04 0.36 10.36Carrots 200 14 126.84 3.64 0.96 25.6 (8.28) 2.2 168.28 92.68 5.12 0 2440.24 4068.28 0.08 0.08 1.96 19.52

Red Squash 20 0.3 12.4 0.4 0.16 2.44 (0.6) 0.24 17.2 11.28 0.2 0 247.88 41.4 0.02 0.01 0.24 5.64Egg 92 7.88 169.2 13.12 11.64 2.96 0.0 1.04 78.24 190.36 2.96 311.96 47.6 319.36 0.01 0.4 0.12 0Chicken, meat 520 62.4 817.16 153.08 23.04 0.0 0.0 7.44 638.84 1396.56 11.16 148.56 (0) 148.56 0.02 0.44 49.04 0

Shrimps 200 40 293.56 61.28 2.6 6.44 0.0 4.52 470.96

677.4 4.52 161.28 161.28 187.08 0.24 0.12 10.32

Oil 240 11.4 2148 Tr 237.84 1.92 0.0 0.24 4.8 7.2 Tr 0 0 0 Tr Tr Tr TOTAL 205.3 5028.76 279 283.12 335.08 18.64 25.88 1670.88 2811.52 41.84 638.6 3821.64 4935.64 2.5 2.78 85.96 38.4AMOUNT PERPIECE

2.57 62.86 3.49 3.54 4.19 0.23 0.32 20.89 35.14 0.52 7.98 47.77 61.70 0.03 0.03 1.07 0.48


29/58

29






Ingredients Measurement (grams/ml) ProcedureGarlic 40

Heat cooking oil. Saut garlic and onion until limp. Stir in shrimp and cook for 30 seconds. Add yellow camote fruitand cook for another 2 minutes. Season with patis and iodized salt. Pour in coconut cream and simmer over low heat for 5minutes. Add camote tops and simmer again until sauce is thick and creamy.

Yield: 10 of 1 cup

Number of Servings: 10 servingsCost per Serving: Php. 10.90

Onion 40Shrimp, shelled 125Coconut cream 600Oil 35Yellow camote, fruit 625

Camote tops315

Patis 35Iodized salt 9


30/58

30

Nutritive Value:

Ingredients Weight(grams) Cost(pesos)

Energy(kcal)

CHON(grams)

FATS(grams)

CHO(grams)


(grams)

Ash(grams)

Ca(mg)

Ph(mg)

Fe(mg)

Retinol

(g)

B-carotene

TotalVit. A

RE (g)

B1(g)

B2(g)

B3(g

Garlic 40 3.6 60.71 3.29 0.14 11.58 (1.18) 0.75 13.18 56.94 0.56 0 0 0 0.11 0.04 0.19 3Onion 40 2.4 32.77 0.82 0.24 6.80 0.39 0.29 23.13 24.10 0.48 0 2.41 0.48 0.02 0.02 0.14 1.Shrimp, shelled 125 25 183.47 38.31 1.61 4.03 0.0 2.82 294.35 423.39 2.82 100.81 100.81 116.94 0.14 0.08 6.45 0Coconut cream 600 50 2058 33 208.8 11.4 0.0 5.4 90 600 9.6 0 0 0 0.12 0.06 1.8 Oil 35 1.66 313.25 Tr 34.69 0.28 0.0 0.04 0.7 1.05 Tr 0 0 0 Tr Tr Tr Yellow camote,fruit

625 15.63 958.81 7.81 2.84 225.85 (20.60) 8.52 390.63 362.22 4.97 0 3835.23 639.20 0.71 0.28 4.26 248.58

Camote tops 315 8.82 359.1 20.79 5.04 57.33 13.86 10.71 863.1 378 28.98 0 20601 3433.5 0.63 0.82 5.04 176.Patis 35 1.75 17.15 3.71 0.11 0.32 0.0 7.67 14.7 11.2 3.26 (0) (14) 2.45 Tr 0.03 1.44

Iodized salt 9 0.14 11.52 0.0 0.0 2.87 (0.0) 5.20 24.03 2.43 0.50 0 0 0 Tr Tr Tr TOTAL 109 3994.78 107.73 253.47 320.46 36.03 41.4 1713.82 1859.33 51.17 100.81 24553.45 4192.57 1.73 1.33 13.32 429.72AMOUNT PER PIECE 10.9 399.48 10.77 25.35 32.05 3.60 4.14 171.38 185.93 5.12 10.08 2455.35 419.26 0.17 0.13 1.33 42.97


31/58

31






Ingredient Measurement ( grams) Procedure


32/58

32

Chicken breast, cubedSquash, boiled mashed

MacaroniCarrots, choppedMalunggaySpring onion, choppedGarlic, chopped

Onion, choppedTomatoes, choppedOilChicken cubes, dissolved in120ml waterSalt

600 g360 g400 g250 g50 g25 g20 g

50 g150 g50 ml30 g (3 pcs )

5 g

1. To prepare for the mashed red squash. Boil the squash in 17 cups of water until cooked. Mashed andseparate. (The boiled water will be used for the soup).

2. Saut tomatoes first, then the garlic and the onions.3. After sauting, put the chicken until the meat becomes white, add salt.4. Add the 17 cups of water from the boiled squash together with the chicken cubes. Let it boil.5. Then put the mashed squash with continuous stirring.6. Placed the macaroni pasta.

7. When the macaroni pasta is already half cooked, add the carrots and the evaporated milk.8. If the macaroni and the carrots are cooked. Off the fire.9. Then put the spring onions and malunggay leaves. (Do not cover the casserole.)

Yield: 17 servings of 200g/ servingCost per Serving: Php. 10.74

Nutritive Value:


33/58

33

Ingredients KCAL(kilocalories)

CHON(grams)

FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCOACI(mg

Chicken breast 600 g 786 129.6 30 - 144 972 6 180 30 186 58.2 -Squash 360 g 158.4 5.04 1.8 30.96 219.6 144 2.52 - 3168 529.2 2.88 72Macaroni 400 g 1,412 57.2 0.8 294 120 452 12.4 - - - 17.6 -Carrots 250 g 104 3 0.8 21 172.5 95 5.25 - 25,012.5 3336 2 20Malunggay 50 g 45.5 3.05 .95 6.2 173 59 2.25 2.5 3870 6.45 1.55 115.5Spring onion 25 g 9.25 .425 .25 1.35 13.5 9 .6 - 393.75 56 .15 11.5Garlic 20 g 25.8 1.4 .06 4.92 5.6 24.2 .24 - - - .08 1.4Onion (red) 50 g 34 .85 .25 7.05 20 25.5 .5 - Tr .5 .2 2.5Tomatoes 150 g 40.5 1.35 .45 7.8 46.5 39 1.5 - 570 94.5 .9 51Oil 50 ml 447.5 6 49.55 .04 1 1.5 7 - - - Tr -Chicken cubes 30 g 91.8 4.59 6.69 3.3 17.4 42.9 .54 12.5 5 8.1 1.35 -Salt 5 g 12.8 - - 3.19 13.35 1.35 .55 - - - Tr -Evaporated milk 370ml 444 28.12 17.76 42.92 1372.7 717.8 .37 758.5 - 758.5 .74 -TOTAL 3605.15 240.625 109.36 421.135 2319.15 2583.25 39.445 953.5 33,049.25 4975.25 85.65 273.9YIELD =17 servings 212 14.11 6.43 24.77 136.42 151.95 2.32 56.09 1944 292.66 5.04 16.11


34/58

34






Ingredient /Measurement (grams) ProcedureChicken breast - 500 g Onion , sliced thinly 50 gSquash - 350 g Garlic, minced 20 gPetchay - 300 g Chicken cubes 20 gStringbeans - 300 g Salt- 15 gBellpepper - 100 gTomato - 300 gEggs - 350 gSalt - 20 gOil - 60 ml

Fry the beaten eggs, then cut into tiny strips . Set aside.Saute chicken in garlic, onion and tomato then add the stringbeans, squash,kangkong and bell pepper . Add the rice and salt to taste. Mix the egg and stirconstantly, until the vegetables are well cooked.

Yield: 20 servings of 130g/serving Cost per Serving: Php. 13.45


35/58

35

Cooked rice - 12 cups

Nutritive Value:


36/58

36


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN

(ug)

ASCORBICACID(mg)

Chicken breast - 500 g 655 108 25 - 120 810 5 150 25 155 48.5 -Squash - 300 g 132 4.2 1.5 25.8 183 120 2.1 - 4400 441 4 60

Petchay - 300 g 42 1.8 .9 6.3 504 105 6 - 3840 - 2.7 162Stringbeans - 300 g 129 9.3 .6 21.6 183 141 2.7 - 750 126 3 66Bell pepper - 100 g 36 .5 .3 7.8 22 51 .5 - 420 47 1.6 123Eggs - 350 g 560 43.4 38.5 9.8 259 630 9.8 1032.5 157.5 1057 1.75 -Tomato - 300 g 81 2.7 .9 15.6 93 108 3 - 1140 189 1.8 102Oil - 60 ml 537 - 59.46 .048 1.2 1.8 - - - - Tr -Rice cooked - 12 cups 3715.2 60.48 5.76 855.36 316.8 1036.8 17.28 - - - 14.4 -Chicken cubes - 20g 367.2 18.36 26.76 13.2 11.6 28.6 32.4 5 2 - .54 -Salt - 15g 19.2 - - 4.785 40.05 4.05 .825 - - - Tr -TOTAL 6273.6 248.74 159.68 960.293 1733.65 3036.85 80.125 1187.5 10734.5 2015 78.29 513YIELD = 20 servings 313.68 12.437 7.984 48 86.68 151.81 4.006 59.37 536.72 100.75 3.91 25.65


37/58

37






Ingredients ProcedureGalunggong , fillet & chopped/ground 1000gSquash , grated 50 gCarrots , grated 50 gMalunggay 25 gSaluyot, chopped 25 gOnion, minced 50 gGarlic, minced 20 gGreen peas 250 gEggs , beaten 2 pcsSalt 1 tspBell pepper , minced 50 g

Marinade:Soy sauce = cGarlic, crushed 20 gCalamansi 50 g (5 pcs)Sauce:Water 2 cTomato, chopped 200 gOnion, chopped 50 gGinger , crushed 100 gCornstarch - 1 tbsp diluted in c waterVinegar -3tbspBrown sugar 3 tbsp

Marinate the fish in soy sauce, garlic and calamansi for about 30 mins.Combine all ingredients.Season with salt and pepper.Mix thoroughly.Pour in 9x5 pan. Cover with foil and steam for 45 mins. Cool slightly then serve with sauce.Sauce:Saute onion, tomato and ginger then add vinegar, brown sugar andsalt.Simmer about 3 minutes then pour in cornstarch mixture until saucethickens.Pour on meatloaf and ready to serve.


38/58

38

Flour 10 tbspBiscocho 240g

Salt 1 tsp Yield: 24 serving of 50g/slice Cost per Serving: Php. 8.90

Nutritive Value:


39/58

39


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBICACID(mg)

Galunggong 1000 g 2,040 416.32 42.85 - 610 2120 24.48 600 200 1285.7 78 -Squash 50 g 30.9 .985 .35 6.06 30.5 20 .35 - 440 103.52 .40 10Carrots 50 g 31.7 .914 .24 6.40 34.5 19 1.28 - 5002.5 1017 .4 4Malunggay 25 g 40.60 2.72 .848 5.53 86.5 29.5 2.0 - 1935 575.80 .775 57.75Saluyot 25 g 38.69 3.86 .595 4.46 48.5 12.5 6.90 - 741.25 726.7 .15 5.75Onion 100 g 40.90 1.22 .362 10.22 40 51 .72 - Tr - .4 5Garlic 40 g 14.25 .776 .329 2.72 11.2 48.4 1.03 - - .725 .16 2Green peas 250 g 295 - 2.75 50.25 112.5 205 5.75 - 212.5 35 1.25 -Eggs 2 pcs 719.3 121.17 24.13 3.66 103.6 252 6.75 413 63 83.95 .14 -Salt 15 g .96 - - .239 40.05 4.05 .412 - - - Tr -Bell pepper 50 g 39.47 7.57 .36 7.57 11 25.5 .92 - 210 92.10 .8 61.5Flour 10 tbsp 528 18.9 1.2 110.55 36.9 47.25 6.15 - - - 20.4 -Soy sauce c 45 2.1 .006 9 33.6 20.4 2.64 - - - 2.16 8.4Calamansi 50 g 36.60 - - 10.92 9 6 - - - - .1 22.5Oil 200 ml 1790 - 198.20 - 4 6 - - - - Tr -Ginger 50 g - 1.48 - 11.48 16 15 4.05 - - - .3 2Tomato 200 g 54.54 1.81 .606 10.50 62 52 2.02 - 760 127.7 1.2 68Cornstarch - 1 tbsp 55.5 .135 - 1.425 19.05 2.55 .405 - - - .06 -Vinegar - 1 tbsp 1.05 .27 .015 .0045 3.6 5.1 .1125 - - - Tr -Brown sugar 3 tbsp 179.10 .004 - 44.41 66.6 6.3 .018 - - - Tr -Biscocho 240g 988.8 22.32 17.76 185.04 105.6 220.8 7.44 - - - 7.92 -

TOTAL 6599.8 611.57 289.76 403.04 1484.7 3168.35 72.96 1013 9564.25 4047 117.6 246.9YIELD = 24 Servings @50g/slice

329.99 30.58 14.49 20.15 74.23 158.42 3.65 50.65 478.21 202 5.88 12.34


40/58

40






Ingredient ProcedureMeatballs: Soup:Chicken breast, ground 750 g Garlic, crushed - 25 g salt-15gMalagkit, cooked 480 g Onion, sliced 20 g toyo- 15mlOnion, chopped 30 g Tomato, sliced 150 gFlour 60 g Chicken cubes 20 g (2 pcs)Egg 280 g Water - 12 cups (3 liters)

Carrots cubed 200 gPatola , sliced 300 g

Misua - 240 gSpring/green onion , chopped 25 g

1.Combine ingredients for meatballs. Season with pepper, soy sauce and iodizedsalt. Mix thoroughly. Form every teaspoon of mixtu re into balls. Set aside.2. Saute garlic and onion in oil. Then add the tomatoes , chicken cubes and water.Let simmer, then add meatballs , carrots and patola. Continue simmering for 20minutes or until meatballs is cooked .3. Season with iodized salt and pepper. Add misua and green onions, then simmerfor 3 minutes or until cooked.

Yield: 19 serving Cost per Serving: Php. 11.99


41/58

41


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBICACID(mg)

Chicken breast 750 g 982.5 162 37.5 - 180 1215 7.5 225 37.5 232.5 72.75 -Malagkit - 480 g 1704 33.12 384.48 133.44 124.8 456 5.28 - - - 9.6 -Onion 50 g 34 .85 .25 7.05 20 25.5 .5 - - .5 .2 2.5Flour 60 g 211.2 7.56 .48 44.22 49.2 63 - - - - 3.12 -Eggs 280 g 448 34.72 30.8 7.84 207.2 504 7.84 826 126 845.6 .28 -Garlic 25 g 32.25 1.75 0.75 6.15 7 30.25 .3 - - - .1 1.75Tomato 150 g 40.5 1.35 .45 7.8 46.5 39 1.5 - 570 94.5 .9 51Chicken cubes 20 g 61.2 3.06 4.46 2.2 11.6 28.6 .36 5 2 5.4 .54 -Carrots 200 g 104 3 .8 21 138 76 4.2 - 20010 3336 1.6 16Misua 240 g 240 2.16 .24 57.12 28.8 19.2 .96 - - - .48 -Green/spring onion-25 g 9.25 .425 .25 1.35 13.5 9 .6 - 393.75 56 .15 11.5Patola 300 g 69 1.8 .6 14.1 57 72 2.4 - 105 18 .9 21Salt -15g 19.2 - - 4.785 40.05 4.05 .825 - - - Tr -Toyo- 15ml 11.25 .525 .015 2.25 8.4 5.1 .66 - - - .54 2.1

TOTAL 3966.35 352.32 460.4 175.865 932.05 2546.7 32.925 1056 21 244.25 4588.5 90.66 105.85YIELD = 19 servings 208.75 13.28 24.23 9.26 49.05 134.04 1.73 55.58 1118.12 241.50 4.77 5.57


42/58

42




Western Mindanao State UniversityCollege of Home EconomicsDepartment of Nutrition & Dietetics



43/58

43

Chicken breast, cubed 200 g bellpepper, cubed 50gCornstarch 30 gSoy sauce 60 mlEgg, scrambled 1 pc (50g)Oil 60 mlCarrots, pared 200 gSingkama, quartered 500 gCelery, minced 25 gChicken cube 120 mlToasted nut, pounded coarsely 120 gOnion, sliced 25 g

Cut chicken breast into strips, combine with cornstarch, soy sauce and egg whiteand marinate for at least an hour.Heat oil, then ad d all vegetables and saute for 3 minutes.Add soy sauce and transfer to a p latter ad set aside.Add 1 tbsp. oil to same skillet and sauce chicken for 2 minutes or until pieces arefirm. Return cooked vegetables to pan.Add chicken broth. Stir to combine all ingredients thoroughly.Cook for 1 minute and garnish with nuts.

Yield: 9 servings of 158g Cost per Serving: Php. 9.86

Nutritive Value:


44/58

44


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN

(ug)

ASCORBICACID(mg)

Chicken breast 200 g 262 43.2 10 - 48 324 2 60 10 62 19.4 -Cornstarch 30 g 111 .09 .09 27.45 38.1 5.1 .81 - - - .12 -Soy sauce 60 ml 45 2.1 .06 9 33.6 20.4 2.64 - - - 2.16 8.4Egg 50g 80 6.2 5.5 1.4 37 90 1.4 147.5 22.5 151 .05 -Oil 60 ml 537 - 59.46 .048 1.2 1.8 - - - - Tr -Carrots 200g 104 3 .8 21 138 76 4.2 - 20010 3336 1.6 16Singkamas 500 g 225 5.5 1 49 625 200 2 - 1725 - 4 -Celery 25 g 6.25 .3 - 1.275 19.75 6.75 .7 - - 2 .1 1.75Chicken cube 20 g 367.2 18.36 26.76 13.2 11.6 28.6 32.4 5 2- 2.16 54 -Toasted nuts - 120 g 754.8 39.84 62.16 9.12 90 500.4 3.24 - - - 16.68 -Onion - 25 g 17 .425 .125 3.525 10 12.75 .25 - Tr .25 .1 1.25Bellpepper 50g 39.74 1.26 - 7.578 11 25.5 - - 210 - .8 61.5TOTAL 2548.99 120.27 165.95 142.60 1063.25 1291.3 49.64 212.5 21,979.5 3553.41 99.01 88.9

YIELD = 9 servings 283 13.96 18.44 15.84 118.14 143.48 5.51 23.61 2,442.17 394.82 11 9.88


45/58

45






Ingredient ProcedureBeef, ground 200 gFish, flaked (left over) 200 gGreen mongo , boiled & mashed 475 g

(200 g. uncooked)Dilis, toasted , ground - 25 gMalunggay leaves 50 gSquash, grated 75 gSaluyot, chopped 25 g

Eggs, beaten 3 pcs -210 g

Onion, minced 50 gGarlic, minced 20 gBlack pepper , ground 1 tspFlour 150 gSalt to taste 10 gOil for frying (fortified with Vit A)- 300ml

In a bowl combine all ingredients.Mix thoroughly then set aside.Heat the frying pan over medium fire.Scoop about 1/8 c and drop in the pan and press tomake a patty.Fry till cook

Yield: 17 servings (2 slices/ serving)



46/58

46


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBICACID(mg)

Beef 200 g 298 50.2 10 1.52 100 384 5.6 10 130 34.78 11 -

Fish 200 g 408 83.2 8.57 - 122 424 2.4 120 40 257.1 15.6 -

Green mongo 475 g(200 g. uncooked)

1724 115.9 4.75 305 2294.25 992.75 12.35 - 118.75 61.75 2.85 -

Dilis - 25 g 19.25 3.52 .35 .475 188 120.5 .3 16.25 5 17 .475 -

Malunggay leaves 50 g 81.25 5.44 1.69 11.07 173 59 2.25 - 3870 1151.7 1.55 115.5

Squash 75 g 46.47 1.48 .528 9.08 45.75 30 .52 - 660 165.8 .60 15

Saluyot 25 g 38.6 3.87 .595 4.46 122 28.5 29 - 1831.25 726.78 .375 23.75

Eggs 210 g 336 40 35.40 9.01 155.4 378 5.88 619.5 94.5 7.29 .21 -Onion 50 g 40.9 1.02 .301 8.49 20 25.5 .3 - - .602 .2 2.5

Garlic - 20 g 30.3 1.65 .070 5.78 5.6 24.2 .24 - - - .08 1.4Black pepper 1 tsp - - - - - - - - - -

Flour 150 g 528 18.9 1.2 110.55 123 157.5 6.6 - - - 78 -

Salt - 10 g 12.80 - - 3.19 26.7 2.7 .55 - - - Tr -Oil 300 ml 2685 - 297.3 - 6 9 Tr - - - Tr -

TOTAL 5973 325.18 831 467 3381.7 2635.65 65.99 765.75 6749.5 3144 251.34 158.15

YIELD = 34 patties of 50 geach

351 19.13 48.88 27.47 204.95 159.74 4 46.41 409.07 184.94 15.23 9.58


47/58

47




Western Mindanao State University

College of Home EconomicsDepartment of Nutrition & Dietetics

Ingredients /Measurement (grams) Procedure

Galunggong 500 g cooked & flake Sauce: 1 Cook the fish in 2 cups water Remove fish from stock and flake


48/58

48

Galunggong - 500 g - cooked & flake Sauce:Eggs - 350 g - beaten banana ketchup -160mlOnion - 50 g - choppedKangkong - 25 g -choppedCarrots - 250 g - gratedBellpepper - 5 g - gratedCamote - 250 g - gratedFlour - 200 gOil -240 ml - for fryingSalt - 15 g

1.Cook the fish in 2 cups water. Remove fish from stock and flake.2.Beat the eggs. Add the flaked fish, onions, and the other vegetables.3.Mix thoroughly. Divide the mixture into 18 portions.4. Heat the oil. Fry the egg mixture one at a time. Set aside5. Prepare the sauce and pour over each omelet.

Yield: 18 servings of 50g/serving Cost per Serving: Php. 9.10

Nutritive Value:


49/58

49


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORACID(mg)

Galunggong 500 g 500 002 10.5 - 305 1060 6 300 100 315 39 -Eggs - 350 g 560 43.4 38.5 9.8 259 630 9.8 1032.5 157.5 1057 .35 -Onion - 50 g 34 0.8 5 0.25 7.05 20 25.5 0.5 - - 0.5 .2 2.5Kangkong - 25 g 3.5 .15 0.075 0.525 12.75 6.25 0.5 - 387.5 - .15 2.5Carrots - 250g 130 3.75 1 26.75 172.5 95 5.25 - 25,012.5 4,170 2 20Oil - 240 ml 2148 28.8 237.84 .192 4.8 7.2 - - - - Tr -Bell pepper 5 g 1.8 .025 .015 .39 1.1 2.55 .059 - 21 2.35 .08 6.15Camote 250 g 320 37.5 .75 76.75 137.5 127.5 1 - 1350 117.5 1.5 87.5Flour 200 g 704 25.2 8 147.4 164 210 - - - - 10.4 -banana ketchup 160ml 353.6 1.12 .32 86.4 52.8 22.4 2.56 - 16 3.2 .48 3.2Salt 15g 19.2 - - 4.785 40.05 4.05 .825 - - - Tr -TOTAL 4774.1 242.79 297.25 360.042 1169.5 2190.45 26.49 1332.5 27,044.5 5665.55 54.16 121.85YIELD = 18 servings 265.23 13.49 16.51 20 64.97 121.69 1.47 74.03 1502.47 314.75 3.01 6.77


50/58

50







Chicken breast, cubed - 300 g 1. To prepare for the smashed red squash and sweet potatoes. Boil them in 17 cups of water until cooked. Smashed and


51/58

51

, gCamote, boiled & mashed 500 gSquash, boiled & mashed 360 gCarrots, minced 150 gSalt - 15 gCorn, grated 500 gOnion, minced 50 gGarlic, minced 25 gOil - 45 mlChicken cubs 20 g (dissolved in 120mlwater)Tomatoes, minced - 150 gBell pepper , minced 25 g

p p q p pseparate.(The boiled water will be used for the soup).

2. Saut tomatoes first, then the garlic and the onions.3. After sauting, put the chicken until the meat becomes white, add salt.4. Add the 17 cups of water from the boiled squash and sweet potatoes together with the chicken cubes. Let it boil.5. Placed the corn. Wait until the corn is cooked, and add the smashed squash and sweet potatoes with continuous

stirring.6. Then put the carrots.7. When the carrots is already cooked, off the fire and add bell pepper.

Yield: 12 servings of 235g/ servingCost per Serving: Php. 10.49


52/58

52

Nutritive Value:


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN(ug)

ASCORBICACID(mg)

Chicken breast, cubed - 300 g 393 64.80 15 - 72 486 3 90- 15 93 29.1 -

Camote, boiled & mashed 500 g 640 2.5 1.5 153.5 275 255 .4 - 2700 235 3 175

Squash, boiled & mashed 360 g 158.4 5.04 1.8 30.96 219.6 144 2.52 - 3168 529.2 2.88 72

Carrots, boiled & mashed 150 g 78 2.25 .6 15.75 103.5 136.8 3.15 - 15007.5 250.2 1.2 12

Salt - 15 g 19.2 - - 4.785 40.05 4.05 .825 - - - Tr -

Corn, grated 480 g 710.4 21.12 7.2 169.92 65 580 3.84 - - 168 9 30

Onion, minced 50 g 34 .85 .25 7.05 20 25.5 .5 - - .5 .2 2.5

Garlic, minced 25 g 32.25 1.75 .0750 6.15 7 30.25 3 - - - .1 1.75Oil - 45 ml 402.75 5.4 44.595 .036 .9 1.35 - - - Tr -

Chicken cubs 20 g 61.2 3.06 4.46 2.2 11.6 28.6 .36 5 2 5.4 .54 -

Tomatoes, minced - 150 g 40.5 1.35 .45 7.8 46.5 54 1.5 - 570 94.5 .9 51

Bell pepper , minced 25 g 9 .125 .075 1.95 5.5 12.75 .125 - 105 11.75 26.65 30.75

TOTAL 2578.7 108.24 76.005 400.101 866.65 1758.3 20.12 95 21567.5 3639.35 73.57 375

YIELD = 12 servings 214.39 9.02 6.33 33.34 72.22 146.52 1.63 7.92 1797.29 303.25 6.13 31.25


53/58

53








54/58

54

Chicken breast, sliced - 1000g Ginger, sliced - 50 gCoconut milk 500 ml Camote, cubed 750gSili leaves 100 gMalunggay leaves 100 gGarlic, chopped 30 gCooking oil 45 mlOnion, chopped 50 g

Salt 10 gLemon grass 10 gPepper 2.5 g

1. Heat the cooking pot and pour-in cooking oil.2. Saute the garlic, onion and ginger. 3. Add the chicken and cook until light brown.4. Pour-in the coconut milk while stirring and bring to a boil.5. Season with salt &pepper to taste.6. Sprinkle lemon grass then simmer for 5-8 minutes.

Yield: 20 servings Cost per Serving: Php. 10.28

Nutritive Value:


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

VIT A(ug)

NIACIN

(ug)

ASCORBICACID(mg)

Chicken breast 1000 g 1310 216 50 - 24 1620 10 300 50 310 97 0

Coconut milk 500ml 1715 27.5 174 9.5 75 500 8 - - - 1.5 -


55/58

55



Sili leaves 100 g 60 5.8 1.2 6.4 274 60 3.5 - 9495 1582 1.8 41Malunggay leaves 100g 91 6.1 1.9 12.4 346 118 4.5 5 7740 1290 3.1 231Garlic 30 g 3.6 2.1 .09 7.38 84 36.3 .36 - - - .12 2.1Cooking oil 45 ml 402.75 5.4 44.595 .036 .9 1.35 - - - - - -Onion 50 g 34 .85 .25 7.05 20 25.5 .5 - - .5 .2 2.5Salt 10 g 12.8 - - 3.19 26.7 2.7 .55 - - - - -Lemon grass 10 g 11.1 .14 .14 2.31 16.2 4.4 .54 - 2420.5 403.4 .05 2.4Pepper - - - - - - -Ginger 50 g 23 .55 - 4.25 16 15 1.5 - - - .3 2Camote 750 g 960 3.75 2.25 230.25 412.5 382.5 3 - 4050 352.5 4.5 262.5TOTAL 4623.65 268.34 274.42 282.77 1295.3 2765.75 32.45 305 23755.5 3938.4 108.57 543.5YIELD = 20 servings @

145 g/serving231.18 13.42 13.72 14.14 64.76 138.29 1.62 15.25 1187.77 196.92 5.43 27.17

i di i i h


56/58

56




Ingredient ProcedureGalunggong , deboned and chopped 1000 gCarrots - 100 gGreen peas 1 can big (475 g)Malunggay 50 gSquash , grated 75 gEggs beaten 3 pcsEggs hard boiled, sliced quarterly 4 pcsMagic sarap 2pcks

Flour 150 g (10 tbsp)Pepper 5 g (1tsp)Salt 10 g (2 tsp)Red bell pepper , chopped - 30 gOil for frying- 200mlAluminum foil

YIELD : 48 slices of 50 g/sliceCOST: Php. 9.24

In a bowl combine all ingredients except the hard boiled eggs.Mix thoroughly and set aside. Cut about 12 inches long of aluminumfoil and scoop about 1 cup of the mixture.Spread the mixture in the aluminum foil and put 2 slices ofhard boiled egg in the center .Roll the foil to form into rolls.Steam for 30 minutes or until cooked.Make at least 8 rolls.( 6 slices/roll)

Let I cool and slice about 25 gms per slice.Fry the sliced embotido and serve with catsup.

N t iti V l


57/58

57

Nutritive Value:


FATS(grams)

CHO(grams)

CALCIUM(mg)

PHOSPHORUS(mg)

IRON(mg)

RETINOL(ug)

BATACAROTENES

(ug)

VIT A(ug)

NIACIN

(ug)

ASCORBICACID(mg)

Galunggong 1000 g 2040.8 416.3 233.3 - 610 2120 24.48 600 200 1285.7 78 -Carrots - 100 g 63.4 1.82 .487 12.80 69 38 2.1 - 10005 2034.1 .8 8

Green peas 475 g 560.5 32.7 5.22 95.4 213.75 394.25 10.92 - 403.75 66.5 2.37 -Malunggay 50 g 81.25 5.44 1.69 11.04 173 59 2.25 - 3870 1151.7 1.55 115.5Squash 75 g 46.47 1.47 .669 11.51 45.75 30 .52 - 660 155.28 .60 15Eggs 7 pcs (490g) 618 41.66 37 10.8 362.6 882 13.72 1445.5 220.5 1166 .49 -Flour 150 g (10 tbsp) 257.47 17.3 15.4 4.50 123 157.5 6.6 - - 485.97 78 -Pepper 5 g (1tsp) - - - - - - - -- - - - -Salt 10 g (2 tsp) 12.8 .75 .284 3.19 26.7 2.7 - - - Tr -Red bell pepper - 30 g 528 18.90 1.2 110.55 6.60 15.3 .51 - 126 56.2 .48 36.9

Oil for frying 200ml 1790 - 198.2 - 4 6 Tr - - Tr -TOTAL 5998.69 536.34 493.45 260 1634.4 3704.75 61.1 2045.5 15485.25 6401.45 162.29 175.4YIELD = 48 slices of 250 22.34 20.56 10.82 68.1 154.36 2.54 85.23 645.22 266.7 6.76 7.31

50 g/slice


58/58

58

Date post:	03-Jun-2018
Category:	Documents
Upload:	dennis-millares-yape
View:	219 times
Download:	0 times

Regional Indigenueos Recipes

Documents