NUTRITION IN THE LIFE STAGES

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Recipe Beef Broccoli Prepared by: Ardina, Joyce

4 Servings Time duration 30 mins

Yield

INGREDIENTS
1 pound beef sirloin, sliced thin and cut into strips
1/2 teaspoon salt
6 tsp. oil
2 heads broccoli, cut into florets
water
1 onion, peeled and sliced thinly
3 cloves garlic, peeled and minced
For The Stir-Fry Sauce
1/2 cup poaching liquid, reserved from parboiling broccoli
1/3 cup oyster sauce
2 tablespoons soy sauce
1 tablespoon brown sugar
2 teaspoons sesame oil
1 tablespoon cornstarch
PROCEDURE:
1. Rinse beef and drain well.
2. In a bowl, combine egg white, cornstarch, rice wine and salt. Whisk together until well-blended. Add beef and
stir to fully coat. Marinate in the refrigerator for about 30 minutes.
3. In wide pan or wok over medium heat, heat about 1 cup oil. Add beef slices and cook, stirring occasionally,
for about 2 to 3 minutes or until lightly browned. Remove from pan and drain on paper towels.
4. In a pot over medium heat, heat about 4 cups of water to a boil. Add broccoli and cook for about 1 minute or
until half-done.

5. With a slotted spoon, remove broccoli from the pot and plunge into a bowl of ice water. When completely
cool, drain very well. Reserve 1/2 cup of the liquid.
6. In a wok or wide pan over high heat, heat about 1 tablespoon oil. Add onions, garlic and ginger and cook,
stirring regularly, for about 30 seconds or until aromatic.
7. Add stir-fry sauce and cook for about 1 minute or until it boils and thickens enough to coat back of spoon.
8. Add beef and broccoli and cook, stirring regularly to cover with sauce, for about 3 to 5 minutes or until meat is
heated through and broccoli florets are tender yet crisp.
9. For The Stir-Fry Sauce
10. In a bowl, combine reserved poaching liquid, oyster sauce, Chinese cooking wine, rice vinegar, soy sauce,
brown sugar, sesame oil, and cornstarch. Stir well until sugar and cornstarch are dissolved and well-
dispersed.

https://www.kawalingpinoy.com/beef-broccoli/
REFERENCE: copy and paste the LINK or details of your reference

NUTRITION VALUE
CARBOHYDRATES (g) PROTEINS (g) FATS (g) ENERGY (kcal)
49 114 53 1127
 NUTRITION IN THE LIFE STAGES
LABORATORY RECIPE TEMPLATE

Recipe Korean BBQ Bulgogi Prepared by: Ardina, Joyce

Yield 6 Servings Time duration 30 mins

INGREDIENTS
1 large pear, peeled, seeded, and quartered
1 head garlic, peeled
1 small onion, peeled and quartered
1 thumb-size ginger, peeled and sliced
1 cup soy sauce
1 cup brown sugar
1/4 cup rice vinegar
3 tablespoons sesame oil
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup green onions, chopped
1/2 teaspoon sesame seeds
2 pounds top sirloin or tenderloin, sliced very thinly

PROCEDURE:
1. In a food processor, process pear, onions, garlic, and ginger until pureed (the texture of
applesauce).
2. In a bowl, combine soy sauce, sugar, rice vinegar, sesame oil, salt, and pepper. Stir until sugar
and salt are dissolved. Add puree pear mixture, green onions, and sesame seeds. Stir until well-
combined.
3. Add beef, massaging to fully incorporate marinade. Cover with film and marinate in the fridge for 4
hours but not more than 8 hours. Drain beef from marinade.
4. Over a tabletop grill pan, arrange beef slices in a single layer and cook for about 2 to 4 minutes on
each side or until slightly charred and tender.
5. If using a skillet, add a tablespoon and heat over high heat. Add beef slices and cook, turning as
needed, until tender and lightly browned. Serve hot.

https://www.kawalingpinoy.com/korean-bbq-bulgogi/
REFERENCE: copy and paste the LINK or details of your reference

NUTRITION VALUE
CARBOHYDRATES (g) PROTEINS (g) FATS (g) ENERGY (kcal)

158 218 73 2146

NUTRITION IN THE LIFE STAGES

 LABORATORY RECIPE TEMPLATE

Recipe Beef Tapa Prepared by: Ardina, Joyce

Yield 6 Servings Time duration 20 mins

INGREDIENTS
2 pounds beef sirloin, thinly sliced
1/2 cup fish sauce
3/4 cup brown sugar
1 head garlic, peeled and minced
1/2 teaspoon ground black pepper
2 tablespoons canola oil

PROCEDURE:
1. In a bowl, combine beef, fish sauce, brown sugar, garlic, and pepper. Massage meat with the
marinade.
2. Cover and marinate in the refrigerator for about 2 hours or overnight. Drain beef from the
marinade.
3. In a pan over medium heat, heat oil. Add beef in a single layer and cook, turning once or twice,
until lightly browned and cooked through. Serve hot.

https://www.kawalingpinoy.com/beef-tapa/
REFERENCE: copy and paste the LINK or details of your reference
NUTRITION VALUE
CARBOHYDRATES (g) PROTEINS (g) FATS (g) ENERGY (kcal)

194 225 56 2180

NUTRITION IN THE LIFE STAGES

LABORATORY RECIPE TEMPLATE
 Recipe Bistek Prepared by: Ardina, Joyce

Yield 4 Servings Time duration 1hr 45 mins

INGREDIENTS

2 pounds top round or sirloin, sliced thinly

2 lemons, juiced (about 1/4 cup juice)
1/4 cup soy sauce
1 onion, peeled and sliced thinly
1 head garlic, peeled and minced
1/4 teaspoon pepper
3 tablespoons canola oil
1 cup water
salt to taste
1 onion, peeled and sliced into rings

PROCEDURE:
1. In a bowl, combine beef, lemon juice, soy sauce, sliced onions, garlic, and pepper. Massage
marinade into the meat and marinate for about 30 minutes.
2. Remove meat, onions, and garlic from marinade, squeezing and reserving excess liquid.
3. In a pan over high heat, heat oil. Add beef and cook for about 3 to 5 minutes per side or until
lightly browned. Spoon out and reserve released meat juices during frying. Remove meat.
4. In the pan, add onions and garlic, and cook, stirring regularly, until softened. Return browned beef
to pan.
5. Add reserved marinade and meat juices. Add water and bring to a boil.
6. Cover, lower heat, and simmer for about 40 to 50 minutes or until meat is fork-tender and liquid is
reduced. Season with salt to taste.
7. Turn off heat. Garnish with onion rings, if desired, and cover to allow onions to cook slightly in the
steam. Serve hot.

https://www.kawalingpinoy.com/bistek/
REFERENCE: copy and paste the LINK or details of your reference
NUTRITION VALUE
CARBOHYDRATES (g) PROTEINS (g) FATS (g) ENERGY (kcal)

51 216 56 1580
 NUTRITION IN THE LIFE STAGES
LABORATORY RECIPE TEMPLATE

Recipe Beef Salpicao Prepared by: Ardina, Joyce

Yield 6 Servings Time duration 1hr 10 mins

INGREDIENTS

1 ½ lbs. beef tenderloin cubed

1 head garlic
1 teaspoon salt
3 tablespoons butter
¼ cup olive oil
½ teaspoon ground black pepper
5 tablespoons Worcestershire Sauce
2 tablespoons oyster sauce

PROCEDURE:
1. Pound garlic using a mortar and pestle tool.
2. 1 head garlic
3. Combine garlic and olive oil in a pan. Turn on your stove and set the heat to between low and
medium. Cook garlic while stirring until it turns golden brown.
4. ¼ cup olive oil
5. Remove the fried garlic and oil from the pan and place these in separate bowls. Set aside.
6. 1 head garlic, ¼ cup olive oil
7. Combine beef, salt, ground black pepper, olive oil, and Worcestershire sauce. Mix well. Let it stay
for 10 minutes.
8. 1 ½ lbs. beef tenderloin, 1 teaspoon salt, ½ teaspoon ground black pepper, 5 tablespoons
Worcestershire Sauce, ¼ cup olive oil
9. Heat a clean pan. Once the pan gets really hot, sear the marinated beef until the sides turn brown.
10. 1 ½ lbs. beef tenderloin
11. Add oyster sauce and a bit of butter. Note: save the remaning butter for later. Continue cooking for
3 minutes.
12. 2 tablespoons oyster sauce
13. Add remaining butter along with the fried garlic and parsley. Continue cooking until the liquid
evaporates completely.
14. 3 tablespoons butter
15. Transfer to a serving plate. Serve with rice. Share and enjoy!
https://panlasangpinoy.com/easy-beef-salpicao-recipe/
REFERENCE: copy and paste the LINK or details of your reference
NUTRITION VALUE
CARBOHYDRATES (g) PROTEINS (g) FATS (g) ENERGY (kcal)

23 163 110 1731