Healthy Recipes from Around the World (Hispanic-Latino)
Diet, what we eat and how it is prepared, has been identified as an important factor in all the diseases and conditions that contribute to premature illness and death in minorities. All the recipes selected for Healthy Recipes from Around the World (Hispanic-Latino), are popular ethnic dishes that have been modified by registered, licensed dietitians to reduce fat, sugar and/or sodium content. All recipes have been taken from cookbooks produced by agencies funded by the Ohio Commission on Minority Health. Enjoy!
Serving Size: 2 Tbsp.
Yield: 16 servings
Calories: 4
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½ cup jalapenos, diced 1 cup canned tomatoes, diced 1/8 tsp. cumin, ground |
c tsp. Salt ½ tsp. vinegar 1 garlic clove, diced |
½ cup of water 2 tbsp. onion, diced 1/8 tsp. black pepper, ground |
Boil water, add jalapenos and cook until tender. Drain all but 1 tbsp. water. Grind jalapenos in remaining water. Add remaining ingredients and mix. Simmer for 5 minutes.
Serve as a topping for tostados, enchiladas, huevos rancheros, beans or rice.
Courtesy of the Ohio Commission on Minority Health Eating for your Health Cookbook
Serving Size: 1 cup
Yield: 12 servings
Calories: 80
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2 cups brown rice 3 tbsp. tomato sauce ½ cup onion, diced |
½ tsp. Salt ½ tsp. garlic powder 3 ½ cups of water
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2 tsp. salt-free chicken bouillon mix 1 cup tomato, diced ½ tsp. cumin seed, ground ½ tsp. chili powder
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Brown rice in saucepan with onions. Add remaining ingredients; cover tightly and simmer for 45 minutes or until rice had absorbed all liquid.
Courtesy of the Ohio Commission on Minority Health Comidas Puertorriquenas Cookbook
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1 pound white fish, skinned, pared and diced Juice of 4 or 5 lemons 2 tbsp. onions, finely chopped
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2 tomatoes, skinned, seeded and chopped 6 pitted green olives, chopped 1 green chili pepper, finely chopped
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1 tbsp. chopped fresh cilantro 2 tbsp. olive oil Iceberg lettuce leaves
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1. Place fish in a medium glass bowl, add enough lemon juice to cover it completely. Cover with plastic wrap and marinate in refrigerator overnight.
2. Two or three hours before serving, drain off lemon juice and stir in remaining ingredients. Cook for 15 minutes on moderate heat.
3. Serve on a bed of lettuce leaves.
Courtesy of the Ohio Commission on Minority Health Comidas Puertorriquenas Cookbook
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3 ½ pounds chicken, broiler fryer 2 tbsp. garlic powder ¼ tbsp. pepper
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1 ½ cups barbeque sauce ¾ cup cider vinegar 1 tbsp. artificial sweetener
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3 tbsp. vegetable oil ½ cup chopped onion Bay leaf
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1. Combine garlic powder, barbeque sauce, pepper and bay leaf, artificial sweetener and oil.
2. Simmer, uncovered for 10 minutes, then refrigerate.
3. About 1 ½ hours before serving, arrange chicken in shallow dish. Sprinkle lightly with pepper, sliced onion and layer over chicken, pour on sauce. Bake uncovered at 350 ° for 30 minutes.
Courtesy of the Ohio Commission on Minority Health Comidas Puertorriquenas Cookbook
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3 pounds chicken, cut into small pieces 3 tbsp. vegetable oil 1 tsp. garlic powder |
1 tsp. onion powder 4 ounces red pimientos ¼ tsp. salt to taste |
8 ounces tomato paste 2 large green peppers 1 cup sweet peas
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1. In a deep skillet, heat 2 tbsp. oil and fry the chicken until brown all over.
2. Add the green peppers and cook until slightly soft. Salt to taste, cook over low heat.
3. When the chicken is almost done, add the garlic and onion powder, sweet peas and the red pimientos.
4. Cover and cook until the chicken absorbs all the liquid and is thoroughly cooked.
Courtesy of the Ohio Commission on Minority Health Comidas Puertorriquenas Cookbook
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1 fresh mango 1 ripe banana ½ cup unsweetened pineapple juice |
8 ice cubes 4 slices fresh or unsweetened pineapple mint leaves |
1. Peel mango and take the pulp from the pit.
2. In a blender or food processor blend pulp, peeled banana and pineapple juice.
3. Pour enough ice to make four cups. Divide among 4 chilled serving bowls.
4. Finely chop the pineapple and divide into 4 portions. Stir each portion into the fruit puree.
5. Garnish each bowl with mint leaves. Served chilled.
Courtesy of the Ohio Commission on Minority Health Comidas Puertorriquenas Cookbook
Serving Size: ½ cup
Yield: 16 servings
Calories: 109 Fat: 2 grams Sodium: 78 mg. Fiber: 4 grams
Carbohydrates: 8 grams Protein: 4 grams
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8 ounces kidney or pinto beans 2 onions, chopped 1 green or red pepper, chopped 2 cups uncooked rice 1 bay leaf |
2 tbsp. vegetable oil 1 garlic clove, chopped 1 tbsp. dried oregano 3 cups bean cooking water or 3 cups of water ½ tsp. salt to taste |
1. Soak the beans overnight. Drain soaking water, cover with fresh water at least one inch over top of beans, and cook until tender. Drain beans, reserving 3 cups cooking water.
2. Sauté onions and garlic in oil until softened slightly; add pepper and sauté one minute more.
3. Add oregano and mix. Add beans. Stir. Add reserved liquid and boil.
4. Add uncooked rice and stir to moisten all rice.
5. Simmer, covered, until rice is tender, about 20 minutes. Add salt to taste and serve hot. (if using canned beans you will probably not need to salt)
Serving Size: 1/2 cup
Calories: 82 Carbohydrates: 15 grams Fat: 2 grams Protein: 3 grams Sodium: 175 mg.
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4 slices of bread 4 tbsp. chopped celery 4 tbsp. cooking oil |
2 tbsp. chopped onion ¼ tbsp. poultry seasoning water to moisten salt and pepper to taste |
1. Cut bread into cubes.
2. Add onions, celery and oil, then mix well.
3. Add water to moisten.
4. Bake it for 15 to 20 minutes at 375°.
Can be used to stuff turkey or chicken.
Courtesy of the Ohio Commission on Minority Health Comidas Puertorriquenas