MAIN DISH: AFRITADA

Ingredients:
 1 whole chicken
 2 pcs. carrots
 2 pcs. potato
 1 big catsup
 1 whole pineapple
 2 sachets oyster sauce
 1 pc. Knorr cubes
 1 magic sarap
 Salt
 Pepper powder
 2 pcs. Bell pepper
 Onion & Garlic

Procedure:
 Prepare Ingredients: Wash and cut the chicken into serving pieces. Mince the
garlic, slice the onion, and prepare the vegetables by peeling and cutting
them into chunks or slices.
 Sauté Aromatics: In a large skillet or pot, heat the cooking oil over medium
heat. Sauté the minced garlic until fragrant, then add the sliced onions and
cook until translucent.
 Brown Chicken: Add the chicken pieces to the skillet or pot, and brown them
on all sides for about 5-7 minutes. Season with salt and pepper to taste.
 Add 1 big catsup or tomato sauce: Pour in the catsup or tomato sauce. Bring
the mixture to a simmer.
 Simmer: Cover the skillet or pot and let the chicken simmer in the sauce for
about 20-25 minutes, or until the chicken is cooked through and tender. Stir
occasionally to prevent sticking and ensure even cooking.
 Add Vegetables: Once the chicken is almost cooked, add the potatoes,
carrots, pineapple slice and bell peppers to the skillet or pot. Continue to
simmer until the vegetables are tender, about 10-15 minutes.
 Adjust Seasoning: Taste the sauce and adjust the seasoning with salt and
pepper as needed.
 Serve: Once the chicken and vegetables are cooked to perfection, serve the
Chicken Afritada hot with steamed rice.

Nutrients can get:

 Protein: Chicken is a rich source of protein, which is essential for building and
repairing tissues in the body.
 Vitamins: This dish is packed with vitamins from the vegetables used, such
as vitamin A from carrots, vitamin C from bell peppers, and various B
vitamins from onions and garlic.
 Carbohydrates: Potatoes and carrots provide carbohydrates, which are the
body's primary source of energy.
 Fiber: The vegetables in Chicken Afritada also contribute dietary fiber, which
is important for digestive health.
 Healthy Fats: While the amount of cooking oil used should be moderate, it
provides healthy fats that are necessary for nutrient absorption and various
bodily functions.

SIDE DISH: ATAY (CHICKEN) WITH PATOLA AND MUSHROOM

Ingredients:
 Chicken liver
 Patola/Luffa
 Mushrooms
 Oyster sauce
 Onion
 Garlic
 Pepper
 Magic sarap
 Knorr cubes
 Salt
 Ginger
 Cooking oil

Procedure
 Prepare the luffa: Peel the luffa and cut it into bite-sized pieces. You can cut
them into cubes, strips, or any desired shape.
 Clean the chicken livers: Rinse the chicken livers thoroughly under running
water. Remove any excess fat or connective tissues. It's important to clean
them well to avoid any bitterness.
 Cook the chicken livers: Heat oil in a pan over medium-high heat. Add the
chicken livers with and cook them for 2-3 minutes, stirring occasionally, until
they are browned on all sides and just cooked through. Be careful not to
overcook them, as they can become tough.
 Sauté the aromatics: Add the chopped onion, ginger, and minced garlic with
knorr cubes to the pan and sauté them for about a minute until fragrant.
 Add the mushrooms: Add the sliced mushrooms to the pan and cook them
for another 2-3 minutes, or until they are softened and slightly browned.
 Incorporate the luffa: Add the prepared luffa to the pan with the mushrooms
and stir-fry for another 3-5 minutes, or until the luffa is slightly tender but still
crisp.
 Seasoning: Add the oyster sauce, magic sarap, and pepper to the pan. Stir
well to combine and let the flavors simmer for a minute.

Nutrients can get:

 Chicken Liver:

 Rich in protein: Essential for growth, repair, and maintenance of body

tissues.
 High in iron: Important for the production of red blood cells and oxygen
transport in the body.
 Good source of vitamin A: Essential for vision, immune function, and skin
health.

 Patola (Sponge Gourd):

  Low in calories: Helps in weight management and maintaining overall
health.
 High in dietary fiber: Promotes digestive health, regulates blood sugar
levels, and supports heart health.
 Contains vitamins and minerals such as vitamin C, vitamin A, potassium,
and calcium.

 · Mushrooms:

 Low in calories and fat: Suitable for weight management and maintaining
a balanced diet.
 Good source of protein: Provides essential amino acids for muscle growth
and repair.
 Rich in vitamins and minerals, including vitamin D (when exposed to
sunlight), B vitamins (such as riboflavin and niacin), selenium, and
potassium.

 · Garlic and Onions:

 Both garlic and onions are rich in antioxidants, which help reduce
inflammation and protect against chronic diseases.
 Garlic contains allicin, a compound with antimicrobial properties that may
support immune health.
 Onions are a good source of vitamin C, which supports immune function,
and chromium, which helps regulate blood sugar levels.

 · Other Seasonings:

 Cooking oil: Provides essential fatty acids and helps absorb fat-soluble
vitamins.
 Salt and pepper: Adds flavor to the dish, but should be used in moderation
to control sodium intake.

CEREAL: PLAIN RICE

Ingredients:
 Rice
 Water
Procedure:
 Combine rice and water: Rinsed the rice two times. Then, soaked it in a rice
cooker.
 Cook according to settings: Select the appropriate rice setting on your rice
cooker and follow the cooking instructions for your specific model. Most rice
cookers will automatically switch to a "warm" setting once the rice is cooked.
 Let it steam (optional): After the rice cooker switches to warm, you can let it
sit for an additional 10 minutes for even better texture.
 Fluff and serve: Fluff the rice with a rice paddle or fork and serve.

Nutrients you can get:

 Carbohydrates: This is the main nutrient in white rice, making up almost
80% of its dry weight. Carbs provide energy for your body.
 Low-fat source of energy: White rice has minimal fat content, making it a
suitable option for those watching their fat intake.
 Iron: Important for oxygen transport in the body.
 B vitamins: Play a role in energy metabolism, brain function, and cell health.
Examples include thiamine (vitamin B1), niacin, and foliate.

DESSERT: GULAMAN/GELATIN
Ingredients:
 Fudgee bar
 Cheese
 2 pandan gelatin powder
 Nestle cream
 Condensed milk
 Sugar
 Water

Procedure:
 Dissolve the gelatin: Carefully pour the gelatin in boiling. Stir constantly until
the gelatin completely dissolves and there are no more lumps.
 Combine with cream and milk: Slowly pour the nestle cream and
condensed milk in the boiling pan with gelatin. Continue to stir it gradually.
 Sweeten to taste: Taste the mixture and add sugar if you prefer it sweeter.
Be mindful of the sweetness from the condensed milk.
 Pour and chill: Pour the mixture into a mold or individual serving bowls.
Refrigerate for at least 4 hours, or until the gelatin is completely set and firm.
 Putting toppings: Add crushed fudgee bar and sliced cheese on the top of
the gulaman for additional taste and for better appearance.
 Enjoy! Once set, you can enjoy your creamy Gulaman/Gelatin dessert with a
delightful pandan and chocolate flavor.

Nutrients can get:

 Pandan gelatin powder: Protein derived from collagen
 Nestle cream: Fats
 Condensed milk: Fats and calcium
 Sugar: Carbohydrates
 Cheese: Fats, Carbohydrates, Sodium, and Protein

BEVERAGES: CUCUMBER JUICE

Ingredients:
 Water
 Sugar
 Cucumber powder
 Fresh cucumber
Procedure:
 Wash the cucumber: Wash the cucumber thoroughly under running water.
You can peel it if you prefer a smoother texture or leave the skin on for added
nutrients.
 Chop the cucumber: Cut the cucumber into roughly chopped pieces.
 Add flavored cucumber powder: Mix the powdered juice in a glass or
pitcher of water and stir it well. Then, put the chopped cucumber to the glass
or pitcher.
 Add sugar: Put some exact amount of sugar to the juice to add some taste.
 Add ice: Put some ice or refrigerate the cucumber juice for refreshment.

Nutrients can get:

 High water content: This is the primary benefit of cucumber juice. It's around
95% water, making it a great way to stay hydrated, especially on hot days or
during exercise.
 Limited vitamins and minerals: Cucumber juice contains small amounts of
some vitamins and minerals, including:
 Vitamin K: Important for blood clotting and bone health.
 Vitamin C: An antioxidant that supports the immune system.
 Potassium: An electrolyte that helps regulate blood pressure and muscle
function.
 Small amounts of other vitamins and minerals: Trace amounts of vitamin
A, B vitamins, and some minerals like magnesium and phosphorus may also
be present.

Conclusion:

Learning to cook Chicken Afritada and Chicken Liver with Patola and
Mushroom is a rewarding and enriching experience that goes beyond the mere
act of preparing food. It is an opportunity to connect with culinary traditions,
explore diverse flavors, and nourish both body and soul. Through the process of
cooking, individuals develop essential skills, cultivate creativity, and forge
meaningful connections with food, culture, and community. Is not only introduces
individuals to the art of culinary preparation but also provides an opportunity to
explore diverse flavors, ingredients, and cooking techniques. Both dishes offer a
blend of savory goodness and nutritional benefits, making them popular choices
in many households and culinary traditions.