Bangus Health Benefits

Breakfast meeting every first and third Saturday of the month of the Fellowship of Christian Businessmen and Professionals, here in Surigao City, held at the Philippine Gateway Hotel. My favorite breakfast is always fried bangus w/ egg and 1 cup of Rice for P120. Bangus or Milk Fish is our national fish, the scientific name is Chanos-chanos, this salt-water fish is a good source protein, vitamin A, vitamin B6, vitamin B12, Calcium, Iron, saturated fat, calories and Omega3, it is also low in sodium, but it is also high in cholesterol, so just be conscious in the amount of serving when eating bangus.  I suggest, when you want to fry, cook it with low fat oil, like vegetable oil, and canola oil, these are hearth healthy oil and may not increase the cholesterol content. Also consider to cook it in other ways like grilling, broiling and steaming.

a Bowl of Oatmeal a day

 

This past days I started to have my oatmeal as my breakfast diet, I learned that it has a lot of health benefits, it has Soluble fiber that may reduce LDL cholesterol (Low-density lipoprotein) without lowering HDL cholesterol(High-density lipoprotein). LDL is bad; HDL is good. Oatemeal also is a good source of vitamin E that will help our metabolic process. 

What a great way to start a day, so stay healthy and fit.

Swak for your budget : Rice De Luxe Recipe

Rice De Luxe

Ingredients

1 pc    egg, beaten
7 cloves    garlic, crushed
1 pc    small onion, chopped
100 g    pork pigue, cut into strips
125 g    chicken giblets, cut into cubes
3/4 cup    chicharo
130 g    sayote, cut into cubes


Procedures

 1. COOK egg as in omelette. Cut into strips and set aside.

2. SAUTè garlic, onion, pork and chicken giblets. Add 1 tsp iodized fine salt (or 1 tbsp iodized rock salt), 1-1/2 tsp sugar and 1/8 tsp pepper. Add vegetables and DEL MONTE Spaghetti Sauce. Simmer for 5 minutes.

3. ADD cooked rice. Blend thoroughly. Top with egg strips just before serving
1 pc    small red bell pepper, sliced
1 pouch (250 g)     DEL MONTE Italian Style Spaghetti Sauce
3-2/3 cups    cooked rice

source :http://www.kitchenomics.com

chicken Chili recipe for diabetic

Ingredients

    * 4 cups chopped yellow onions (3 onions)
    * 1/8 cup good olive oil, plus extra for chicken
    * 1/8 cup minced garlic (2 cloves)
    * 2 red bell peppers, cored, seeded, and large-diced
    * 2 yellow bell peppers, cored, seeded, and large-diced
    * 1 teaspoon chili powder
    * 1 teaspoon ground cumin
    * 1/4 teaspoon dried red pepper flakes, or to taste
    * 1/4 teaspoon cayenne pepper, or to taste
    * 2 teaspoons kosher salt, plus more for chicken
    * 2 (28-ounce) cans whole peeled plum tomatoes in puree, undrained
    * 1/4 cup minced fresh basil leaves
    * 4 split chicken breasts, bone in, skin on
    * Freshly ground black pepper

For serving:

    * Chopped onions, corn chips, grated cheddar, sour cream

Directions

Cook the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand or in batches in a food processor fitted with a steel blade (pulse 6 to 8 times). Add to the pot with the basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat the oven to 350 degrees F.

Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle generously with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve with the toppings, or refrigerate and reheat gently before serving.

recipe from foodnetwork