Healthy Meal Plans

Day 2

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Lunch
Healthy Meal

Ground Pork Picadillo Soup

Ingredients

For the picadillo:

  • 1 tablespoon cooking oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 pound ground pork
  • 1/2 cup chopped carrots
  • 1/2 cup chopped green beans
  • 1/4 cup chopped bell pepper (optional)
  • 1/4 cup tomato paste
  • 1 tablespoon soy sauce
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup water

For the soup:

  • 8 cups chicken broth or vegetable broth
  • 2-3 potatoes, peeled and diced
  • 1 cup chopped cabbage or bok choy
  • Optional: 1/4 cup green peas

For the batter:

  • 1 cup all-purpose flour
  • 1/4 cup cornstarch
  • 1/2 teaspoon baking soda
  • 1 large egg, cold
  • 1 cup ice-cold water
  • Pinch of salt

For the vegetables:

  • Assorted vegetables of your choice (e.g., broccoli florets, sweet potato strips, carrots, zucchini slices, mushrooms)
  • Cooking oil for frying (vegetable oil, canola oil, peanut oil)

Nutrient:

Nutrient Amount
Calories 400 kcal
Protein 25 g

Brown Rice

Nutrient:

Nutrient Amount
Calories 216 kcal
Protein 5.03 g
Fat 1.76 g
Carbohydrates 44.77 g

Green Apple

Nutrient:

Nutrient Amount
Calories 94.6 kcal
Protein 0.43 g
Fat 0.3 g
Carbohydrates 25.1 g

Meal Procedure

  1. Heat oil in a pot over medium heat. Sauté the onion and garlic until softened, about 30 seconds.
  2. Crumble the ground pork into the pot and cook until browned, breaking it up with a spoon as it cooks.
  3. Add the carrots, green beans, and bell pepper (if using) and cook for another 2-3 minutes, or until slightly softened.
  4. Stir in the tomato paste, soy sauce, salt, pepper, and water. Bring to a simmer and cook for 5 minutes.
  5. Add the chicken broth (or vegetable broth) and potatoes to the pot. Bring to a boil, then reduce heat and simmer for 10-15 minutes, or until the potatoes are tender.
  6. Stir in the cabbage or bok choy and green peas (if using). Cook for an additional 2-3 minutes, or until the cabbage is wilted and the peas are heated through.
  7. Wash and dry the chosen vegetables. Cut them into bite-sized pieces suitable for dipping and frying.
  8. In a large bowl, whisk together the flour, cornstarch, and baking soda. In a separate bowl, whisk the egg and cold water. Gradually add the wet ingredients to the dry ingredients, whisking until just combined. A few lumps are okay, but avoid overmixing.
  9. Heat enough oil in a deep pot or Dutch oven to a temperature of 350°F (175°C).
  10. Dip each vegetable piece into the batter, letting excess drip off. Carefully lower the coated vegetable into the hot oil. Fry for 2-3 minutes, or until golden brown and crispy. Use tongs to flip the vegetables and ensure even cooking.
  11. Remove the cooked tempura from the oil and drain on paper towels to absorb excess oil.