iron rich recipes - wordpress.com...puso ng saging, 115 g 60 g ¼ cup chopped oil, coconut, for 80...

Iron Rich

Recipes

Developed by:

The Food and Nutrition Research Institute for the Project

“Improving Food and Nutrition Security in the Philippines

Through School Interventions”

A Collaborative Project of

International Institute of Rural Reconstruction

Food and Nutrition Research Institute

and

Department of Education

Through the Funding support of:

International Development Research Center, Canada

ii

PREFACE

In the Philippines, malnutrition continues to impact on health, growth and development of young children. The recent 2015 National Nutrition Survey data revealed that the prevalence of underweight among 5-10 year old Filipino children is 31.2% while stunting is 31.1%. Micronutrient deficiencies like iron and vitamin A deficiencies are also widespread. The Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), in collaboration with the International Institute of Rural Reconstruction (IIRR) and the Department of Education (DepEd) Division of Cavite developed an integrated nutrition model, GarNESupp, a three pronged approach towards addressing under nutrition among schoolchildren through gardening, supplementary feeding and nutrition education. It is envisioned to help in reducing school age malnutrition and promote utilization of local vegetables in school as well as at home. This work of FNRI on menu-cycle development offers solution to the problem of malnutrition and fulfills the school gardening and feeding links. We urge the feeding center teachers, as well as the parents to prepare these nutritious and tasty dishes that aim to promote better nutrition of our schoolchildren.

RECIPE ABBREVIATION c = cup

tsp = teaspoon

Tbsp = tablespoon

wt = weight

g = gram

mg = milligram

kg = kilogram

ml = milliliter

l = liter

pc = piece

pcs = pieces

in = inches

lvs = leaves

µg = microgram

1 tsp = 5 ml or 5 g 1 Tbsp = 15 ml or 15 g ½ cup = 120 ml or 120 g 1 cup = 240 ml or 240 g 1 Tbsp = 3 tsp ⅛ cup = 2 Tbsp ¼ cup = 4 Tbsp ⅓ cup = 5 Tbsp + 1 tsp ½ cup = 8 Tbsp ¾cup = 12 Tbsp 1 cup = 16 Tbsp

COOKING MEASUREMENT CONVERSION

WHITE BEAN

STEW ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 368 Protein, g 11.08 Vit. A, µg RE 137.1 Vit. C, mg 16.4 Thiamin, mg 0.18 Riboflavin, mg 0.19 Niacin, mg 0.42 Calcium, mg 193.5 Iron, mg 3.84

Ingredients As purchased Edible Household Market Order Portion Measure guide Weight

Water, for 480 ml 480 ml 2 cups boiling beans Kidney beans, white 240 g 240 g 1 cup Oil, coconut, for frying 180 ml 180 ml ¾ cup Tokwa, cubed, fried 180 g 180 g ¾ cup Oil, coconut, for 30 ml 30 ml 2 Tbsp sautéing Garlic, minced 70 g 60 g ¼ cup Onion, minced 65 g 60 g ¼ cup Squash, cubed 590 g 420 g 1 ¾ cups Water 240 ml 240 ml 1 cup Kinchay, leaves 160 g 120 g ½ cup and stem Bell pepper, 95 g 80 g ⅓ cup red, sliced Milk, evaporated 180 ml 180 ml ¾ cup Tuna chunks in brine, 80 g 80 g ⅓ cup canned, drained Corn starch, dissolved 20 g 18.75 g 1 ¼ Tbsp Water 240 ml 240 ml 1 cup Salt, course 5 g 2.5 g ½ tsp Black pepper, ground - - pinch

Procedure

1. In a casserole, boil beans until cooked. Set aside.

2. Heat oil, fry tokwa until golden brown and set aside.

3. In another pan, heat oil. Sauté garlic, onion, fried tokwa, squash. Add water and let it boil until cooked.

4. Add kinchay, beans, red bell pepper, milk and tuna. 5. Add dissolved corn starch. Mix

until sauce thickens. 6. Season with salt and pepper.

Mix well.

15

Yield: 10 Serving Serving size: ½ cup (78.5g)

PREFACE……………………………………………….. ii TABLE OF CONTENTS……………………………….. iii GINISANG TOGUE……………………………………. 1 TOKWA BALLS WITH SWEET & SOUR SAUCE….. 2 TORTANG GULAY……………………………………. 3 REBOSADONG GULAY………………………………. 4 BEANS-TOK LUMPIA…………………………………. 5 PORK VEGGIE SOUP………………………………….. 6 BEAN SQUASH PATTIES……………………………... 7 GINULAYANG MONGGO……………………………. 8 VEGGIE TOKWA………………………………………… 9 CORNY MALUNGGAY………………………………… 10 FRIED VEGGIE TUNA………………………………….. 11 BEEF IN ZESTY SAUCE…………………………………. 12 GINATAANG TUNA……………………………………. 13 PICADILLO MALUNGGAY…………………………….. 14 WHITE BEAN STEW……………………………………… 15 RECIPE ABBREVIATION………………………………… 16

iii

GINISANG TOGUE

ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 322 Protein, g 6.92 Vit. A, µg RE 42.1 Vit. C, mg 22.6 Thiamin, mg 0.08 Riboflavin, mg 0.09 Niacin, mg 2.22 Calcium, mg 110.8 Iron, mg 3.07


Oil, coconut, 240 ml 240 ml 1 cup for frying Tokwa 300 g 300 g 1 ¼ cups Oil, coconut 25 ml 22.5 ml 1 ½ cups for sautéing Garlic, minced 35 g 30 g 2 Tbsp Onion, sliced 65 g 60 g ¼ cup Togue 395 g 360 g 1 ½ cups Water 480 ml 480 ml 2 cups Salt, iodized 5 g 5 g 1 tsp Soy sauce 60 ml 60 ml ¼ cup Sugar, white, refined 15 g 15 g 1 Tbsp Kinchay, leaves 120 g 60 g ½ cup Puso ng saging, sliced 230 g 120 g ½ cup

Procedure

1. In a pan heat oil, fry tokwa until golden brown. Set aside.

2. In another pan heat oil, sauté garlic, onion and togue.

3. Add fried tokwa and season with soy sauce and sugar. Cook for 5 minutes over

medium fire. 4. Add kinchay and puso ng

saging. Let it simmer for another 3 minutes.

1

Yield: 10 Serving Serving size: ½ Cup (86g)

PICADILLO

MALUNGGAY ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 285 Protein, g 18.46 Vit. A, µg RE 607.9 Vit. C, mg 132.4 Thiamin, mg 0.24 Riboflavin, mg 0.36 Niacin, mg 0.82 Calcium, mg 240.5 Iron, mg 4.78


Oil, coconut, 80 ml 80 ml ⅓ cup for sautéing Garlic, minced 35 g 30 g 2 Tbsp Onion, sliced 65 g 60 g ¼ cup Tomatoes, chopped 750 g 750 g 3 ⅛ cups Beef ground , 590 g 540 g 2 ¼ cups lean meat Water 240 ml 240 ml 1 cup Sweet potato, cubed 455 g 400 g 1 ⅔ cups Tokwa, cubed 160 g 160 g ⅔ cups Salt, iodized 5 g 5 g 1 tsp Black pepper, - - pinch

ground Malunggay, leaves 715 g 400 g 1 ⅔ cups Soy sauce 15 ml 15 ml 1 Tbsp

Procedure

1. In a pan, heat oil, and sauté garlic and onion then add tomatoes.

2. Add ground beef and water. Bring to boil until cooked.

3. Add the sweet potatoes, salt and pepper and cook for 5 to 10 minutes or until sweet potato is cooked.

4. Add tokwa and cook for another 5 to 10 minutes.

5. Add malunggay leaves and soy sauce and cook again for another 5 minutes.

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Yield: 10 Serving Serving size: ½ cup (103g)

GINATAANG

TUNA ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 361 Protein, g 18.26 Vit. A, µg RE 116.9 Vit. C, mg 21.6 Thiamin, mg 0.059 Riboflavin, mg 0.124 Niacin, mg 8.62 Calcium, mg 353.4 Iron, mg 2.68


Oil, coconut, 45 ml 45 ml 3 Tbsp for frying Dilis, dried 120 g 120 g ½ cup Oil, coconut, for 25 ml 22.5 ml 1 ½ Tbsp sautéing Garlic, minced 70 g 60 g ¼ cup Onion, sliced 85 g 80 g ⅓ cup Ginger, chopped 60 g 45 g 3 Tbsp Tuna chunks in brine, 300 g 300 g 1 ¼ cups canned, drained Squash, cubed 85 g 60 g ¼ cup Coconut milk, 600 ml 600 ml 2 ½ cups undiluted Water 240 ml 240 ml 1 cup Puso ng saging 155 g 80 g ⅓ cup Malunggay, leaves 145 g 80 g ⅓ cup Salt, iodized 5 g 5 g 1 tsp

Procedure

1. Heat oil. Fry dilis and set aside. 2. In another pan sauté garlic,

onion and ginger. 3. Add tuna, squash, dilis, coconut milk and water. Let it

boil. 4. Add puso ng saging and cook

for 5 minutes. 5. Add malunggay leaves. 6. Season with salt.

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TOKWA BALLS WITH SWEET & SOUR SAUCE



Tokwa Balls Mongo, green, raw 160 g 160 g ⅔ cup Water, for boiling 480 ml 480 ml 2 cup Saluyot, leaves, finely 190 g 80 g ⅓ cup chopped Liver, pork, boiled, 240 g 240 g 1 cup finely chopped Tokwa, finely chopped 160 g 160 g ⅔ cup Egg, chicken, 1 pc 45 g 1 pc whole, beaten Onion, finely chopped 65 g 60 g ¼ cup Flour, all-purpose, 80 g 80 g ⅓ cup enriched Salt, iodized 5 g 5 g 1 tsp Oil, coconut, for frying 180 ml 180 ml ¾ cup Sauce Vinegar 30 30 g 3 Tbsp Soy sauce 15 ml 15 ml 1 Tbsp Garlic, minced 5 g 2.5 g ½ tsp Sugar, white, refined 15 g 15 g 1 Tbsp Corn starch 15 g 15 g 1 Tbsp Water 240 ml 240 ml 1 cup

Procedure

1. Boil mongo in 2 cups of water until cooked.

2. Combine all the ingredients except oil. Mix well.

3. Scoop 1 Tbsp of the mixture and form into a ball.

4. Deep fry over low fire until golden brown.

Sweet and Sour Sauce 1. Combine all ingredients in a casserole. 2. Cook while continuously mixing until the sauce thickens.

2

Yield: 10 Serving Serving size: 3 pcs (20g/pc)

TORTANG GULAY



Mongo, green, raw 420 g 420 g 1 ¾ cups Water, for boiling 360 ml 360 ml 1 ½ cups Malunggay, leaves 110 g 60 g ¼ cup Salt, iodized 10 g 7.5 g ½ Tbsp Egg, chicken, 2 pc s 90 g 2 pcs whole, beaten Garlic, minced 5 g 2.5 g ½ cup Black pepper, ground — — pinch Flour, all purpose, 180 g 180 g ¾ cup enriched Onion, finely 65 g 60 g ¼ cup chopped Tokwa, finely chopped 60 g 60 g ¼ cup Kinchay, leaves, 80 g 60 g ¼ cup finely chopped Puso ng saging, 115 g 60 g ¼ cup chopped Oil, coconut, for 80 ml 80 ml ⅓ cup frying

Procedure

1. Put monggo seeds into a boil. Set aside.

2. Combine all ingredients and mix well.

3. From the mixture, create thin patties.

4. Deep-fry until golden brown.

3


BEEF IN ZESTY

SAUCE ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 156 Protein, g 11.11 Vit. A, µg RE 182.82 Vit. C, mg 10.2 Thiamin, mg 0.179 Riboflavin, mg 0.493 Niacin, mg 5.47 Calcium, mg 49.3 Iron, mg 4.69


Water, for boiling 480 ml 480 ml 2 cups liver Pork liver 160 g 160 g ⅔ cup Beef lean, sliced 195 g 180 g ¾ cup Corn starch 25 g 22.5 g 1 ½ Tbsp Soy sauce 30 ml 30 ml 2 Tbsp Black pepper, - - pinch ground Oil, coconut 25 ml 22.5 ml 1 ½ Tbsp Garlic, minced 20 g 15 g 1 Tbsp Onion, sliced 85 g 80 g ⅓ cup Carrot, sliced thinly 75 g 60 g ¼ cup Kidney beans, 180 g 180 g ⅓ cup white, boiled Togue 35 g 30 g ⅛ cup Salt, iodized - - pinch Dalandan, 400 g 180 ml ¾ cup

squeezed for juice

Procedure

1. Put liver into a boil until cooked. Set aside.

2. In a mixing bowl, dredge beef on corn starch.

3. Marinate beef in a mixture of soy sauce and pepper. Let stand for 30 minutes.

4. In a casserole, heat oil. Sauté garlic and onion.

5. Stir-fry carrots, kidney beans, togue and liver over medium fire.

6. Season with salt then transfer in a separate container.

7. In the same casserole, stir-fry marinated beef and let simmer for 10 minutes or until beef is tender.

8. Add dalandan juice and simmer for 2 minutes.

9. Blend in sautéed vegetables.

12


FRIED VEGGIE

TUNA ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 474 Protein, g 14.74 Vit. A, µg RE 358.2 Vit. C, mg 23.5 Thiamin, mg 0.1 Riboflavin, mg 0.194 Niacin, mg 7.27 Calcium, mg 176.2 Iron, mg 3.94

Ingredients As purchased Edible Household Market Order Portion Measure guide Weight Veggie Tuna Oil, coconut, for 300 ml 300 ml 1 ¼ cup s frying Tokwa, sliced thinly 180 g 180 g ¾ cup Egg, chicken, whole, 2 pcs 90 g 2 pcs beaten Flour, all-purpose 180 g 180 g ¾ cup enriched Water 240 ml 240 ml 1 cup Salt, iodized 5 g 5 g 1 tsp Kangkong, leaves, 585 g 240 g 1 cup finely chopped Squash, sliced thinly 340 g 240 g 1 cup Carrot, sliced thinly 100 g 80 g ⅓ cup Kinchay, leaves 60 g 45 g 3 Tbsp finely chopped Alugbati, leaves 125 g 80 g ⅓ cup Onion, sliced 50 g 45 g 3 Tbsp Tuna chunks in oil, 300 g 300 g 1 ¼ cups canned, drained Patani, seed, freshly 120 g 120 g ½ cup purchased, fried Sauce Vinegar 180 ml 180 ml ¾ cup Garlic, minced 20 g 15 g 1 Tbsp

Procedure

1. Fry tokwa until golden brown and set aside.

2. Make a batter by combining the beaten egg, flour and water. Season with salt and set aside.

3. Combine all the vegetables, tokwa, tuna, and patani. Add them to the batter. Mix well.

4. Form into a patty and deep fry until golden brown. Serve with the sauce.

Sauce 1. Combine vinegar and garlic. 2. Cook over low flame.

11

Yield: 10 Serving Serving size: 1 pc (116g/pc)

REBOSADONG

GULAY ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 485 Protein, g 8.61 Vit. A, µg RE 621 Vit. C, mg 113.1 Thiamin, mg 0.158 Riboflavin, mg 0.309 Niacin, mg 4.25 Calcium, mg 244.3 Iron, mg 5.02


Flour, all-purpose, 120 ml 120 ml 2 Tbsp enriched Egg, chicken, whole, 2 pcs 90 g 2 pcs beaten Salt, iodized 5 g 5 g 1 tsp Baking powder 10 g 7.5 g ½ Tbsp Tokwa, mashed 150 g 150 g 1 ⅛ cups Water 80 ml 80 ml ⅓ cup Sesame seeds, 10 g 7.5 g ½ Tbsp ground Malunggay, leaves 715 g 400 g 1 ⅓ cups Squash, sliced thinly 255 g 180 g ¾ cup Kinchay, sliced 160 g 120 g ½ cup thinly Kamote, yellow, 205 g 180 g ¾ cup sliced thinly Togue 130 g 120 g ½ cup Oil, coconut, 360 ml 360 ml 1 ½ cups for frying

Procedure

1. Combine flour, egg, salt, baking powder, mashed tokwa and water. Mix well.

2. Add sesame seeds, malunggay, squash, kinchay, kamote and togue. Mix well. Form into frying shape (Rebosado).

3. Fry under medium flame until golden brown.

4


BEANS-TOK

LUMPIA ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 371 Protein, g 10.86 Vit. A, µg RE 139.56 Vit. C, mg 7.7 Thiamin, mg 0.423 Riboflavin, mg 0.396 Niacin, mg 4.62 Calcium, mg 75 Iron, mg 4.38


Oil, coconut, for 30 ml 30 ml 2 Tbsp frying Tokwa, sliced 120 g 120 g ½ cup Water, for boiling 480 ml 480 ml 2 cups beans & squash Kidney beans, white 270 g 270 g 1 ⅛ cups Squash, sliced 225 g 160 g ⅔ cup Water, for boiling 360 ml 360 ml 1 ½ cups liver Pork liver 120 g 120 g ½ cup Margarine, fortified 15 g 15 g 1 Tbsp Garlic, minced 95 g 80 g ⅓ cup Onion, chopped 50 g 45 g 3 Tbsp Puso ng saging 155 g 80 g ⅓ cup Butuan Egg, white 1 pc 45 g 1 pc Salt, iodized 5 g 5 g 1 tsp Black pepper, - - pinch ground Lumpia wrapper 10 pcs 50 g 10 pcs Oil, coconut, for 180 ml 180 ml ¾ cup frying

Procedure

1. On the casserole, fry sliced tokwa over low flame. Set aside.

2. In a separate casserole boil the beans for 30 minutes. Add the squash, boil until tender. Set aside.

3. In another pan sauté garlic and onion on margarine.

4. Add puso ng saging. Cook for 5 minutes and cover.

5. Add tokwa, beans, liver, squash and egg. Add salt and pepper to taste.

6. Let it cool and wrap it with lumpia wrapper.

7. Heat oil. Fry lumpia until golden brown.

5


CORNY

MALUNGGAY ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 157 Protein, g 4.09 Vit. A, µg RE 515.6 Vit. C, mg 43.3 Thiamin, mg 0.131 Riboflavin, mg 0.15 Niacin, mg 1.83 Calcium, mg 93.4 Iron, mg 1.7


Water, for boiling 480 ml 480 ml 2 cups liver Pork liver 240 g 240 g 1 cup Oil, coconut, 60 ml 60 ml ¼ cup for sautéing Garlic, minced 55 g 45 g 3 Tbsp Onion, sliced 85 g 80 g ⅓ cup Corn, white, kernel 800 g 240 g 1 cup Water 240 ml 240 ml 1 cup Carrot, cubed 145 g 120 g ½ cup Singkamas, cubed 180 g 160 g ⅔ cup Malunggay, fruit 125 g 60 g ¼ cup Salt, iodized 5 g 5 g 1 tsp Sugar, white , 25 g 22.5 g 1 ½ Tbsp refined Lemon grass, 35 g 30 g 1 pack leaves Egg, quail, boiled 10 pcs 90 g 10 pcs Malunggay, leaves 215 g 120 g ½ cup

Procedure

1. Put liver into a boil until cooked. Set aside.

2. Heat oil, sauté garlic and onion. Add liver, corn kernel and water. Cook for 2-3 minutes.

3. Add carrots, singkamas and malunggay fruit.

4. Season with salt and sugar and add lemon grass. Let it boil.

5. Garnish with quail eggs and malunggay leaves.

10

Yield: 10 Serving Serving size: ½ Cup (102g)

VEGGIE-TOKWA ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 281 Protein, g 7 Vit. A, µg RE 779.1 Vit. C, mg 58.1 Thiamin, mg 0.75 Riboflavin, mg 0.16 Niacin, mg 3.04 Calcium, mg 211.3 Iron, mg 4.89


Oil, coconut, for frying 180 ml 180 ml ¾ cup Tokwa, cubed 160 g 160 g ⅔ cup Margarine, fortified 45 g 45 g 3 Tbsp Garlic, minced 25 g 22.5 g 1 ½ Tbsp Onion, minced thinly 130 g 120 g ½ cup Sardines in oil, 230 g 120 g ½ cup canned, mashed Petchay, chopped 475 g 400 g 1 ⅔ cups Carrot, sliced 330 g 270 g 1 ⅛ cups Malunggay, leaves 215 g 120 g ½ cup Kinchay, finely 160 g 120 g ½ cup chopped Salt, iodized 5 g 5 g 1 tsp Water 80 ml 80 ml ⅓ cup

Procedure

1. In a pan heat oil. Fry tokwa until golden brown. Set aside.

2. In another pan, sauté garlic and onion in margarine.

3. Add the mashed sardines, let it cook for a few minutes.

4. Add carrots. Let it cook for a few minutes.

5. Add petchay, water, malunggay and kinchay. Boil until cooked.

6. Season with salt. Add fried tokwa.

9

Yield: 10 Serving Serving size: ½ Cup (73.5g)

PORK VEGGIE

SOUP ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 145 Protein, g 7.64 Vit. A, µg RE 2677.4 Vit. C, mg 6.3 Thiamin, mg 0.162 Riboflavin, mg 0.652 Niacin, mg 4.64 Calcium, mg 12.9 Iron, mg 4.37


Water, for boiling 480 ml 480 ml 2 cups liver Oil, coconut, for 25 ml 22.5 ml 1 ½ Tbsp sautéing Pork liver, sliced 240 g 240 g 1 cup Garlic, minced 20 g 15 g 1 Tbsp Onion, sliced 195 g 180 g ¾ cup Salt, iodized 15 g 15 g 1 Tbsp Water 600 ml 600 ml 2 ½ cups Pork kasim, sliced 240 g 240 g 1 cup Corn, white, kernel 800 g 240 g 1 cup Squash, cubed 600 g 240 g 1 cup Carrot, cubed 360 g 360 g 1 ½ cups Kinchay, leaves 120 g 120 g ½ cup Malunggay, leaves 120 g 120 g 120 g Soy sauce 60 ml 60 ml 4 Tbsp Sugar, white, 10 g 7.5 g ½ Tbsp refined

Procedure

1. In a separate casserole, boil the liver until cooked. 2. Heat oil. Sauté garlic and

onion. Add salt and water. 3. Add pork and cook until tender. 4. Add the corn and let it boil

until cooked. 5. Add squash and carrots. Cook

until tender. 6. Add the liver, kinchay and

malunggay leaves. 7. Season with soy sauce and

sugar.

6


BEAN-SQUASH

PATTIES ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 290 Protein, g 5.59 Vit. A, µg RE 118.8 Vit. C, mg 17.1 Thiamin, mg 0.099 Riboflavin, mg 0.073 Niacin, mg 1.55 Calcium, mg 111.4 Iron, mg 1.56


Patties Oil, coconut, for 180 ml 180 ml ¾ cup frying Tokwa, cubed 300 g 300 g 1 ¼ cups Squash, grated 420 g 320 g 1 ⅓ cup s Egg, chicken, 1 pc 45 g 1 pc whole, beaten Corn starch 80 g 80 g 5 Tbsp Kidney beans 45 g 45 g 3 Tbsp White onion, 50 g 45 g 3 Tbsp finely chopped Malunggay, leaves 80 g 45 g 3 Tbsp Black pepper, — — pinch ground Salt, iodized 5 g 5 g 1 tsp Sauce Water 240 ml 240 ml 1 cup Vinegar 60 ml 60 ml ¼ cup Banana catsup 60 g 60 g ¼ cup Salt, iodized 5 g 3.75 g ¾ tsp Sugar, white, 30 g 30 g 2 Tbsp refined Corn starch 5 g 5 g 1 tsp

Procedure

1. Heat oil. Fry tokwa until golden brown and set aside.

2. Combine all ingredients. Mix well.

3. Form into a patty and deep-fry in the oil used in frying tokwa. Cook until golden brown.

4. Combine the fried tokwa and the sweet and sour sauce.

Sweet and sour sauce 1. Combine all ingredients. Mix well. 2. Cook over low flame.

7

Yield: 10 Serving Serving size: 1 pc patty (72.5g)

GINULAYANG

MONGGO ESTIMATED ENERGY AND NUTRIENT CONTENT PER SERVING SIZE Energy, kcal 242 Protein, g 11.02 Vit. A, µg RE 208.7 Vit. C, mg 33.5 Thiamin, mg 0.25 Riboflavin, mg 0.15 Niacin, mg 4.22 Calcium, mg 206.9 Iron, mg 3.34


Oil, coconut, 180 ml 180 ml ¾ cup for frying Monggo, green 240 g 240 g 1 cup Oil, coconut, 45 g 45 g 3 Tbsp for sautéing Garlic, minced 20 g 15 g 1 Tbsp Onion, chopped 65 g 60 g ¼ cup Dilis, fresh, head 190 g 160 g ⅔ cup removed Kamote, yellow, 615 g 540 g 2 ¼ cups cubed Salt, iodized 10 g 7.5 g ½ Tbsp Patis 25 ml 22.5 ml 1 ½ Tbsp Kamote, talbos 240 g 120 g ½ cup Ampalaya, leaves 260 g 100 g 1 ¾ cups

Procedure

1. Boil monggo until cooked over medium fire. Set aside.

2. Heat oil, sauté garlic and onion.

3. Add dilis and kamote. Season with salt and patis.

4. Add the water used in monggo. Let it simmer for 10 minutes.

5. Add monggo, talbos ng kamote and ampalaya leaves. Continue cooking for 5 minutes.

8


iron rich recipes - wordpress.com...puso ng saging, 115 g 60 g ¼ cup chopped oil, coconut, for 80...

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