Filipino Ginisang Upo (Keto, Low-Carb)

Ginisang Upo is a traditional Filipino dish that features bottle gourd, also known as “upo” in Filipino. This dish is typically made by sautéing bottle gourd with meat, such as ground pork, and a mix of aromatics and seasonings. It is known for its light, savory flavor and is a popular choice for its simplicity and nutritional value.

Key Characteristics of Ginisang Upo

Main Ingredient:

    • Bottle Gourd (Upo): This is a type of squash that has a mild flavor and a slightly crunchy texture. It is often used in Filipino cuisine for its ability to absorb flavors from the other ingredients.

    Preparation:

      • Sautéing: The dish starts with sautéing aromatics like garlic, onion, and sometimes tomatoes. This base adds depth and flavor to the dish.
      • Meat: Ground pork or other meats are commonly used. The meat is cooked until browned and then combined with the bottle gourd.
      • Seasonings: Fish sauce, soy sauce, and spices are used to season the dish, providing a savory and umami-rich flavor profile.

      Cooking Method:

        • The bottle gourd and meat are simmered together in a pan with a bit of water or broth until the gourd is tender and has absorbed the flavors from the seasonings.

        Serving:

          • Hot: Ginisang Upo is typically served hot, either on its own or with steamed rice.
          • Accompaniments: It can be enjoyed as a side dish or as a main course, often complemented with other Filipino dishes or vegetables.

          Nutritional Benefits:

            • Light and Nutritious: Bottle gourd is low in calories and high in vitamins and minerals. It’s a healthy option for those looking to include more vegetables in their diet.

            Basic Recipe Outline:

            1. Sauté Aromatics: Cook garlic, onion, and tomatoes in oil.
            2. Add Meat: Incorporate ground pork or other meat and cook until browned.
            3. Add Bottle Gourd: Mix in sliced bottle gourd and cook until tender.
            4. Season: Add fish sauce or soy sauce, and adjust seasoning.
            5. Simmer: Allow the ingredients to simmer until well-cooked.

            Ginisang Upo is valued for its simplicity and comfort, making it a staple in Filipino households. It’s an easy-to-make, nutritious dish that reflects the practicality and rich flavors of Filipino cuisine.

            Ginisang Upo is a Filipino dish made from sautéed bottle gourd (upo) with various ingredients, often including ground meat and sometimes seafood. It’s a simple, comforting dish that highlights the mild, slightly sweet flavor of bottle gourd. To make a keto-friendly version, we’ll use ingredients that align with a low-carb diet while keeping the dish flavorful and satisfying.

            Filipino Ginisang Upo Recipe (Keto, Low-Carb)

            Prep Time: 10 minutes

            Cook Time: 20-25 minutes

            Total Time: 30-35 minutes

            Ingredients

            • 1 medium bottle gourd (upo), peeled, seeded, and sliced into thin rounds or half-moons
            • 1/2 lb (225g) ground pork or ground chicken
            • 2 tbsp coconut oil or olive oil
            • 1 small onion, finely chopped
            • 2 cloves garlic, minced
            • 1 medium tomato, chopped
            • 1/4 cup fish sauce or soy sauce (for a less salty version, use coconut aminos)
            • 1/2 tsp ground black pepper
            • 1/2 tsp paprika (optional, for extra flavor)
            • 1 cup water or low-sodium chicken broth
            • 1 cup chopped spinach or kale (optional, for added nutrients)
            • 1 tbsp chopped fresh parsley or green onions (for garnish)

            Instructions

            Prepare the Ingredients:

              • Peel, seed, and slice the bottle gourd into thin rounds or half-moons.
              • Chop the onion and tomato, and mince the garlic.

              Sauté Aromatics:

                • Heat coconut oil or olive oil in a large skillet or sauté pan over medium heat.
                • Add the chopped onion and minced garlic. Sauté until the onion is translucent and the garlic is fragrant, about 2-3 minutes.

                Cook the Meat:

                  • Add the ground pork (or chicken) to the pan. Cook until browned and fully cooked, breaking it up into smaller pieces with a spatula.
                  • Stir in the chopped tomato and cook for another 2 minutes, allowing the tomato to soften.

                  Add the Bottle Gourd:

                    • Add the sliced bottle gourd to the pan. Stir well to combine with the meat and aromatics.

                    Season and Simmer:

                      • Pour in the fish sauce (or soy sauce/coconut aminos) and add black pepper and paprika (if using). Stir to coat the bottle gourd and meat with the seasonings.
                      • Add water or chicken broth to the pan. Bring to a simmer and cover. Cook for about 10-15 minutes, or until the bottle gourd is tender but still slightly crisp.

                      Add Greens (Optional):

                        • If using, stir in the chopped spinach or kale. Cook for an additional 2-3 minutes until the greens are wilted and incorporated.

                        Serve:

                          • Garnish with fresh parsley or green onions if desired.
                          • Serve hot.

                          Nutritional Information (Approximate per serving, assuming 4 servings):

                          • Calories: 200
                          • Protein: 15g
                          • Fat: 15g
                          • Total Carbohydrates: 8g
                          • Fiber: 3g
                          • Net Carbs: 5g

                          Notes:

                          • Bottle Gourd: This is a low-carb vegetable that is suitable for keto diets. It’s mild in flavor and takes on the taste of the seasonings and meat.
                          • Greens: Adding spinach or kale is optional but provides additional nutrients and flavor. You can adjust the amount based on your preference.
                          • Fish Sauce: Adds umami and depth to the dish. If using coconut aminos, adjust the quantity to taste, as it is milder.

                          This keto-friendly Ginisang Upo is a nutritious and flavorful option that stays true to Filipino culinary traditions while fitting within a low-carb lifestyle. Enjoy this simple yet comforting dish as a main course or a side!