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147
Faiai Fee
Gulay Na Pechay
(Octopus)
6
/
(or more) stalks Pak Choy cabbage
1
4
lb. pork
4
4
lbs. octopus
cups coconut milk
salt to taste
1
3
/
1/
tablespoon cooking oil
cloves garlic, minced
small onion, sliced
lb. shrimps, peeled and deveined
tablespoons patis (fish sauce)
1
4
4
Before boiling the chopped octopus, beat and rub with papaya leaves
2
all over. This practice eliminates itchiness and also cuts down on cooking
time. Cut up octopus into 2–3" pieces. Save the ink or purplish concentrate
from the head. Boil the pieces for 30–40 minutes or until tender. Remove the
water. Add coconut milk. Add the ink-like concentrate that you saved. Bring
to a boil. Remove from heat. Serve with taro, breadfruit, yam, etc.
Wash cabbage, remove stalk ends and cut crosswise - about 1/2 inch
wide. Pre-cook pork in a little amount of water. Dice and set aside. Save the
cooking water or broth. Heat cooking oil, saute garlic till light brown. Add
the sliced onion and continue to cook till the onion becomes translucent.
Add the diced pork, and peeled shrimps, season with patis. Simmer for about
two minutes or till shrimps turn light pink. Pour in just enough hot broth
Note: High in saturated fat. To reduce, replace up to half of coconut
milk with whole or low fat milk.
(
water used for precooking pork) to cover pork and shrimps. Cover and boil
for another minute. Add cabbage and let cook till leaves turn bright green.
Do not overcook.
ASCC/EFNEP
Estimated Nutritional Values
Loreto C. Malimban/UOG/EFNEP
Amount/Serving
% DV*
Amount/Serving
% DV*
2 %
Estimated Nutritional Values
Calories
205 kcal 10 % Carbohydrate
14 Gm 22 % Iron
5 Gm
Amount/Serving
% DV*
Amount/Serving
% DV*
2 %
Total Fat
6 Mg 33 %
Saturated Fat
Cholesterol
Sodium
12 Gm 60 % Calcium
48 Mg 16 % Vitamin A
300 Gm 13 % Vitamin C
16 Gm 32 %
62 Mg
227 IU
6 %
5 %
Calories
306 kcal 15 % Carbohydrate
20 Gm 31 % Iron
6 Gm
Total Fat
2.4 Mg 13 %
6.5 Mg 11 %
Saturated Fat
Cholesterol
Sodium
5 Gm 25 % Calcium
157 Mg 52 % Vitamin A
900 Gm 38 % Vitamin C
29 Gm 58 %
41 Mg
101 IU
4 %
2 %
Protein
58.4 Mg 97 %
*
Percent daily Values (DV) are based on a 2,000 calorie diet
Protein
Servings in this recipe:
18
*Percent daily Values (DV) are based on a 2,000 calorie diet
Milk:
0
Veg:
0
Fruit:
0
Bread:
0
Meat:
1
Servings in this recipe:
3
Milk:
0
Veg:
1
Fruit:
0
Bread:
0
Meat:
1
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