SWAK MEA LS
THE DORM LIFE EDITION! ISSUE NO. 2 || NOVEMBER 2017
Table of Contents
BBQ Cauliflower Bites || 3 5-Minute Mac 'N' Cheese || 4 Epic Pancake || 5 Nissin Noodles with Cheese || 6 P a n c i t C a n t o n w i t h Tu n a | | 7 Pan-Seared Flap Steak || 8 Reverse-Seared Rib Eye Steak || 9 Nutritional Infographic || 10
BBQ Cauliflower Bites using toaster PREPARATION TIME: 40-45 minutes
ESTIMATED COST: 450 pesos
PREPARATION
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Cut the head of cauliflower in half. Pluck bite-sized florets from each half. Trim bottoms of florets as necessary.
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Preheat toaster to 450ËšF (230ËšC).
Line a baking sheet with parchment paper. Spread cauliflower florets on the baking sheet. Drizzle with olive oil. Season with salt and pepper.
Bake for 20 minutes. Remove florets from oven and toss with BBQ sauce. Return florets to the oven and bake for an additional 10 minutes until browned to your liking. Brush more BBQ sauce on the cooked cauliflower for extra flavor. Enjoy!
Recipe and photo taken from: https://tasty.co/recipe/bbqcauliflower-bites http://thewholetara.com/wpcontent/uploads/2015/01/ IMG_3234-1024x563.jpg
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5-Minute Mac 'N' Cheese using microwave
PREPARATION TIME: 5 minutes
ESTIMATED COST: 170 pesos
Recipe and photo taken from: https://tasty.co/recipe/ microwave-5-minute-macn-cheese http://flippindelicious. com/wp-content/ uploads/2014/02/glutenfree-no-drain-one-pot-macn-cheese-dairy-free-optionmacaroni-and-cheese-1.jpg
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PREPARATION
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Mix the macaroni, water, and salt in a microwaveable mug. Microwave for 2-3 minutes, then stir.
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Add the milk, cheese, salt, and pepper, then stir.
Microwave for another 30 seconds, stir, and garnish with a sprinkle of chives. Enjoy!
Epic pancake using rice cooker PREPARATION TIME: 55-60 minutes
ESTIMATED COST: 100 pesos
Recipe and photo taken from:
PREPARATION
https://en.rocketnews24.
In a large bowl, sift together the flour, baking powder, salt and sugar.
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Make a well in the center and pour in the milk, egg and melted butter;
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Mix until smooth.
com/2014/06/14/how-
Toss your pancake mix and any other ingredients it calls for into the rice cooker’s pot. Hit the start button. Wait 45 minutes to cook.
to-make-epic-pancakeswith-your-japaneserice-cooker/ http://allrecipes.com/recipe/ 21014/good-old-fashionedpancakes/
Open the lid and serve. Enjoy! https://i.ytimg.com/ vi/HTKzf6WTqtI/maxresdefault.jpg
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Cooking Instant noodles with a twist PREPARATION TIME:
NISSIN NOODLES WITH CHEESE
5 minutes
ESTIMATED COST: 30 pesos
PREPARATION
Ideas taken from: https://www.buzzfeed. com/isabellelaureta/moarkanin-yolo-bish?utm_term=. blmKrJ5B9#.pdY0jQK8G
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Open the cup noodles and pour hot water inside to the desired amount. Close the lid. Wait 3-5 minutes to cook.
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Open the lid. Add a slice of cheese (any kind). Wait for the cheese to melt.
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Stir the noodles and serve. Enjoy!
Cooking Instant noodles with a twist PANCIT CANTON WITH TUNA
PREPARATION TIME: 5 minutes
ESTIMATED COST: 40 pesos
PREPARATION
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Pour a cup of water in the pan. Boil until many bubbles start appearing. Put the pack of pancit canton in the boiling water.
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Wait for the noodles to soften. Strain the noodles.
Ideas taken from: https://www.buzzfeed.
Add the sauce and stir. Top it off with tuna. Enjoy!
com/isabellelaureta/moarkanin-yolo-bish?utm_term=. foxxVLop1#.osWg4eMvl
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Pan-Seared Flapc h eSteak ap PREPARATION TIME: 105 minutes
ESTIMATED COST: 360 pesos
PREPARATION
Recipe and photo taken from: https://www.buzzfeed. com/claireking/how-tocook-a-cheap-steak-vs-anexpensive-steak?utm_term=. ltNR39N4k#.jkJqo86Mv https://www.chowstatic.com/ assets/2015/04/31401_easy_ flank_steak.jpg
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1
Place flap meat, soy sauce, and pepper in the gallon-sized plastic bag.
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Place garlic cloves on a flat surface and crush with hand using palm — just enough to crack the clove open a bit.
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Once oven is preheated, transfer skillet to stovetop and place on high heat. Add oil to skillet. Once oil starts to shimmer, but before it starts to smoke, carefully place steak in pan.
Add garlic to bag and seal, making Flip steak every 30 seconds sure to remove as much air from the to a minute, moving the steak bag as possible. to the hottest parts of the pan each time. Massage the contents of the bag to ensure the soy sauce mixture is Once internal temperature completely coating the meat. reaches a few degrees below 135°F/57°C remove steak from pan Leave bag in the refrigerator to and place on a cutting board to rest. marinate for 1–12 hours. Let rest for 8–10 minutes. Place cast-iron skillet in cool oven and preheat to 475°F/240°C. Slice steak against the grain Remove steak from marinade and and serve. Enjoy! thoroughly pat dry.
Reverse-Seared Ribe xEye steak pensive PREPARATION TIME: 120 minutes
ESTIMATED COST: 590 pesos
PREPARATION
1
Liberally season steak on all sides with salt and (optional) pepper. Place steak in fridge for 1 to 24 hours. If leaving for more than an hour, cover with plastic wrap.
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Add oil to skillet. Once oil starts to shimmer but before it starts to smoke, carefully place steak in pan.
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Cook for about 1–2 minutes per side, or until the internal temperature is a few degrees below 135°F/57°C and a dark crust has Transfer steak to a wire rack on top formed. of a baking sheet. Rest the steak on a cutting Bake for about 20–30 minutes, board or wire rack for about until the internal temperature couple minutes. reaches about 95°F for medium-rare. Slice steak and serve! Preheat cast-iron skillet on high heat for 10–15 minutes.
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Preheat oven to 275°F/140°C.
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Recipe and photo taken from: https://www.buzzfeed. com/claireking/how-tocook-a-cheap-steak-vs-anexpensive-steak?utm_term=. ltNR39N4k#.jkJqo86Mv https://cdn4.ruled.me/wpcontent/uploads/2015/04/ reversesearedribeyesecond.jpg
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Nutritional Infographic Gonzaga Up Edition
This infographic aims to find out which of the meals below has a balanced diet. You can find the meals at the food stalls in Gonzaga Up. All of them are also chosen at random. CARBS FATS FIBERS PROTEINS
CALORIE
unit expressing the energy-producing value in food
power cells throughout the body structural component of cells and blood vessels for bowel health and regularity adding to lean muscle mass
Information taken from: http://healthyeating.sfgate. com/daily-amounts-carbs-fatfiber-sodium-protein-4230. html http://healthyeating.sfgate. com/recommended-fatscarbohydrates-proteinssodium-4478.html https://www.verywell. com/recipe-nutritionanalyzer-4129594 http://www.myfitnesspal.com
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WE HAVE A WINNER!
Dorm Life is swak life IYESEL VILLADAREZ || SECTION D