Even the best-laid plans can go by the wayside when "life" gets in the way. Despite having a delicious recipe in mind, you are tired from a long day at work, you hit traffic on the way home, and your stomach is growling... all you feel like doing is making a quick trip to the drive-thru and calling it a day!
It has happened to the best of us. However, the good news is that a little forward thinking and creative planning can keep you and your family on track to eating nutritious, tasty meals each week.
Meal planning and lists may seem like they require even more time, however when you take the time to plan out menus and draw up a grocery list, you can use leftovers creatively, buy only the food you need, and ultimately save time and money.
Meal planning also prevents you from making high-calorie choices when your hunger takes over. Stock your fridge with foods like fruits and veggies. Also, keep your pantry stocked with healthy packaged foods such as pasta, rice, canned beans and fish (tuna, salmon and anchovies). For colder months, try canned tomatoes and veggies. Then, it's easy to find healthy options in your kitchen when you need a quick fix.
Take a look below for some tips to getting a healthy dinner on the table in a hurry:
1. Make friends with your freezer! Make double or triple
batches of your favorite, freezer friendly recipe and
reheat it on a busy night.
2. Invest in a crockpot. Life is made much easier when
you can throw a few ingredients into the pot in the
morning and come home to a delicious meal! Plus,
crockpots do not heat up the kitchen, so they can be
used year-round.
3. Instead of simply putting away your grocery items, take
a few minutes to separate and chop. Freeze your
chicken breasts in smaller ziplock bags, so you can
defrost only what you need. Wash and preslice fruit so
that it is ready and available in single portions.
Now that you have a few tips under your belt, take a look below for some quick-fix, nutritius meals to make next time you are in a hurry.
Spicy, Tricolor Pasta Salad
Boil, chop and serve!
Ingredients
1 package of pasta shells
2 large tomatoes, chopped in cubes
1/2 onion, finely chopped
3 serrano chilies, cut in slices
1 bunch of cilantro, finely chopped
2 cups cooked and washed black beans
4 tablespoons olive oil
2 limes (the juice)
1 oz. shredded cheese
salt and pepper
Preparation
1. In a pot, bring 2 liters of water to boil. Add a pinch of
salt when the water starts to boil. Cook the pasta as
indicated on the directions on the box, stirring
occasionally. Once the pasta is cooked, drain, and pour
2 cups of cold water over it to cool it down. Set it aside.
2. In a large salad bowl, combine the tomatoes, onion,
cilantro, serrano chilies, black beans and pasta. Add
lime juice and olive oil. Mix carefully and add salt and
pepper to your taste. Serve it cold with cheese
sprinkled on top.
Recipe courtesy of La Moderna
Pasta Salad with Tuna and Tangy Vinaigrette
Light and simple for a weekday meal
Ingredients
1 package of rotini pasta
2 cans of tuna, packed in water
2 tablespoons olive oil
2 onions, cut in rings
1 bunch of green onions, finely chopped
For the Vinaigrette
1/2 cup olive oil
4 tablespoons white vinegar
1 tablespoon Dijon mustard
2 tablespoons toasted sesame seeds
1/2 teaspoon fresh black pepper
2 cloves of garlic, finely chopped
1 tablespoon capers
Preparation
1. In a large pot bring 4 liters of water to boil. Add a pinch
of salt once the water is boiling. Cook the rotini as
indicated on the directions on the box. Once the pasta
is cooked, toss with olive oil to prevent the pasta
from sticking. Set it aside.
2. To prepare the dressing, place all the ingredients for
the vinaigrette in a container. Secure it with a lid and
shake the bottle vigorously, until the ingredients are
thoroughly combined,
3. In a large salad bowl place the pasta, add the tuna and
the vinaigrette; toss carefully. Adorn the salad with
green onions and chambray onions.
Recipe adapted from La Moderna
We've just returned from a restful and delicious holiday with friends and family, and came back with much more than just nice tans, lots of photographs, and terrific food memories.
A delightful part of the vacation was the food and wine of course, but we found the summertime fruit especially wonderful. We ate sweet ripe fruit at breakfast and at the finish of our meals, and fruit juices for pick-me-ups between meals.
It got us to thinking think that there must be many more simple ways to introduce fruit to children, friends and family. We hear steady refrains from nutrition experts that Americans don't eat enough fruit. The Centers for Disease Control, for example, reported in 2007 that "the prevalence of consuming fruit two or more times per day was only 28.7% among men and 36.4% among women."
Getting everyone to at least two servings of fruit per day is a central objective of Healthy People 2010, which is a consortium of more than 400 national membership organizations, State and Territorial health departments, and key national associations of State health officials working to advance health. Given the overwhelming scientific evidenc for fruits' health benefits, it's difficult to understand why it's so hard to persuade people to consume two servings a day, especially in the summer when fruit is so fresh and so delicious.
We're pleased to include the recipes below - including one for an absolutely wonderful watermelon granita.We're pleased to include the recipes below - including one for an absolutely wonderful watermelon granita.
As we inch closer to 2010, it's time to make certain to meet the health goal of including two delicious fruits each day!
Watermelon Granita-Filled Lime Cups
These mini melon look-a-likes will delight your guests!
Ingredients
1 cup sugar
2 cups water
4 cups watermelon cubes
1/2 cup currants or raisins Crushed ice (optional)
Preparation
1. To make lime cups: Cut limes in half lengthwise; cut around pulp of each half with sharp knife, leaving peel intact. Scoop out pulp, using spoon to loosen pulp from peel, and reserve 2 tablespoons lime juice for granita.
Set lime cups aside.
2. Stir together sugar and water in small saucepan; Bring to a boil and then cool slightly.
3. Place watermelon in a food processor; pulse to puree watermelon. Pour pureed watermelon into colander to strain out seeds, forcing watermelon through with back
of spoon, if needed.
4. Stir reserved lime juice and cooled sugar mixture into pureed watermelon. Pour into 13x9x2-inch pan; freeze until firm, about 4 hours.
5. To serve, scrape frozen watermelon mixture with a spoon to make granita. Stir in currants. Mound granita in lime cups; serve on bed of crushed
Recipe courtesy of: Watermelon Promotion Board
Watermelon Popsicles
Frozen treats for hot summer days.
Ingredients
1 watermelon, cut in chunks
1/2 cup kiwi, chopped
1/2 cup strawberries, chopped
Preparation
1. Puree watermelon and pour into popsicle molds.
2. Drop in chunks of fresh fruit, insert caps and place in
freezer. Serve when frozen.
Recipe courtesy of: Watermelon Promotion Board
Summer should not pass by without at least one meal eaten outdoors. Picnics are a celebration of our summer spirit, culinary diversity, and the taste for the great outdoors. Planned or impromptu, picnics have a personal touch - we choose the foods we serve, select our picnic partners, and seek out the perfect venue. They are a perfect avenue to share and express our culture, gastronomic favorites, and fond memories of childhood.
Food historians tell us picnics evolved from the elaborate traditions of movable outdoor feasts enjoyed by the wealthy. Medieval hunting feasts, Renaissance-era country outings, and Victorian garden parties lay the foundation for today's leisurely activity. Today, picnic simply means a pleasurable outing at which a tasty meal is eaten outdoors, preferably in a beautiful landscape. Picnics are often family-oriented, but can also be a romantic getaway, a large get together, company outing or church activity. Picnics take place in nearly every country, each with their own unique tastes and locations.
When planning your menu, keep a few things in mind. These days, coolers are quite advanced and typically maintain food's proper temperature. However, it is important to keep an eye on perishable items and to not leave anything out for more than 2 hours at a time. Try to select food items that are easy to eat and require little in the way of utensils. Given the summer temperatures, keep things light and refreshing. Also, it is helpful to have most of the food prepared in advance, so you can maximize your time with friends!
Take a look below, for a few tasty treats to whip up for your next outdoor outing.
Creamy Peanut Dip
A perfect dipping sauce to share with friends - dip vegetables, apples, pears or bananas in this tasty dip!
Ingredients
1/4 cup peanut butter, room temperature
1/4 cup plain, nonfat yogurt
1 garlic clove, minced
1 teaspoon sugar
1/4 teaspoon dark sesame oil
1/2 teaspoon ground ginger
1/8 teaspoon crushed red pepper flakes, or to taste
1 tablespoon hot water
1 tablespoon honey
Preparations
1. Combine all ingredients in a mixing bowl and mix well
using a wire whisk.
2. Can be stored covered in the refrigerator for several
days.
Recipe courtesy of The Peanut Institute
Healthy Peanut Snack Mix
A nice snack to tide you over until the burgers are done!
Ingredients
12 ounces dried apricots, chopped
1/2 cup wheat germ
2 cups unsalted, roasted peanuts
1 cup raisins
1 cup banana chips
1 cup dried pineapple, coarsely chopped
Preparation
1. Mix all ingredients and store in an air-tight container.
Recipe courtesy of The Peanut Institute and the Peanut Advisory Board
Honey-Mustard Peanut, Apple and Pepper Slaw
The perfect side dish on a warm summer day.
Ingredients
3 cups cabbage, coarsely shredded
1 red bell pepper, seeds removed, julienne strips
1 green bell pepper, seeds removed, julienne strips
1 medium-sized red-skinned apple, cored and chopped
1 cup salted peanuts
3 tablespoons peanut oil
3 tablespoons dijon mustard
3 tablespoons honey
1 clove garlic minced
2 teaspoons balsamic vinegar
Preparation
1. In a large bowl, combine cabbage, red and green bell
peppers, apple and peanuts.
2. In a jar with a screw-on lid, place peanut oil, mustard,
honey, garlic and vinegar; screw lid on tightly and shake
vigorously until mixed well.
3. Pour over slaw in bowl and toss to coat all. Chill for 1 to
3 hours.
Recipe courtesy of The Peanut Institute
There are numerous tools and techniques employed while exploring a new city...maps, tour guides, travel booklets - all of them are helpful. However, I am happiest and learn the most when I allow my eyes, ears and nose to guide me through a new city.
When traveling through Latin and South America, I can always count on the buzz created by street markets. There are innumerable delights to be found -- fresh handmade blue or red corn tortillas, barbecued goat, handmade tropical-fruit ice cream, smoked pork...the list goes on. The city's streets are always teeming with vendors pushing food carts through narrow streets, hawking everything from empanadas to churros, and the air is thick with the smell of street food cooking on every corner.
Anyone who's purchased a meal from a street-side cart knows that its food can often be tastier than what's offered in a restaurant. Best of all, street food is one of the best ways to learn about the local culture. Watching the food being prepared brings quick, but warm connections with people around the world who appreciate a visitor's willingness to share their cuisine. It's also a way to learn about the local ingredients and the cooking techniques that are often passed on to generation after generation.
Food selections vary among countries and regions, but most dishes provide a clue to the culture and tastes of the place. In Brazil, particularly in Rio de Janeiro, beach vendors sell Mate Gelado (erva mate iced-tea), biscoitos de polvilho (sour manioc flour puffs), roasted peanuts and queijo coalho (grilled cheese on sticks, barbecued on the spot). In Peru, anticuchos, a type of kebab, are sold by street vendors called anticucheras, and cuy, a species of Guinea Pig is often served on the street as a delicacy on religious holidays. Here in America, the hot dog cart or ice cream stand is widely recognized along with hot pretzels and popcorn carts.
Take a look below for a few other recipes that you may recognize from the place you call home.
Panuchos
A tasty snack from the Yucatan region of Mexico
Ingredients
8 fresh yellow corn tortillas
1 cup refried beans
3 cups shredded rotisserie chicken
1 cup salsa with chilies, onions, and cilantro
1 diced red onion
1 avocado, peeled, seeded and sliced
canola oil spray
Preparations
1. Heat oven to 425 degrees. Lightly spray tortillas with canola oil, and place on a baking pan. Bake for 5 minutes, or until they are browned and turned up slightly on the sides. Remove from oven and cool.
2. Spread each tortilla with 2 tablespoons of beans. Top with chicken, salsa, red onion and sliced avocado.
Recipe adapted from HERDEZ®
Pork Chalupa with Beans
A specialty of south central Mexico
Ingredients
3 tablespoons chili powder
1 tablespoon ground cumin
1 tablespoon Mexican oregano
3 pounds boneless pork roast, trimmed
and cut into large chunks
1 pound dry pinto beans, washed
2 cloves garlic, minced
1 (4.25-ounce) can diced green chilies
1 (16-ounce) jar salsa verde
2 cups chicken broth
1 can hot salsa
Preparation
1. In a bowl, combine the chili powder, ground cumin and oregano. Rub spice mixture over the pork roast. Place seasoned pork in a slow cooker. Add the beans, garlic, green chilies, salsa verde and chicken broth. Cover and cook on high for 6-8 hours or until meat is tender.
2. Remove meat from slow cooker and shred. Return meat to the slow cooker and continue to cook until mixture is thickened.
3. Serve mixture on tostada shells or for a healthy alternative, use wheat tortillas. Top with shredded lettuce and hot salsa.
Recipe adapted from HERDEZ®
Fish Tacos
Delicious on a hot summer day.
Ingredients
1 pound fresh or frozen mild white fish fillets
2 tablespoons olive oil
1/4 teaspoon ground cumin
1/8 teaspoon garlic powder
3 teaspoons hot salsa
2 tablespoons light vinaigrette
2 tablespoons light sour cream
1 teaspoon fresh lime juice
1 1/2 cup shredded lettuce
8 (6-inch) whole wheat tortillas, warmed
Salsa with chilies, onions and cilantro
Preparation
1. Heat oven to 450 degrees. If using frozen fish, thaw according to the package instructions. Cut fish fillets crosswise into 1-inch slices.
2. Coat fish with olive oil and sprinkle with cumin, garlic powder, and hot salsa. Place fish in a single layer in a baking pan and bake for 4-6 minutes or until fish flakes easily when pierced with a fork.
3. Meanwhile, combine vinaigrette, sour cream and lime juice. Add shredded lettuce; toss to coat. Spoon lettuce mixture onto each warm tortilla. Top with fish. Serve
tacos with salsa if desired.
Recipe adapted from HERDEZ®
The sizzle of summer can be heard across the nation as the temperatures begin to soar. As clothing selections get a little lighter, so do food choices. Comfort foods - those warm, hearty dishes eaten by the fire, are probably a distant memory. You are most likely reaching for a cold, juicy slice of watermelon or a fresh, green salad instead of that mac-n-cheese or potato casserole.
However, even though potatoes get us through those cold winter months, they are equally as tasty and refreshing in the summer. Potatoes' subtle flavor and unique textures make them incredibly versatile and an excellent component for summer salads, side dishes, or barbeques.
Potatoes are richer in nutrients than in calories. A medium-sized potato provides as much vitamin C as an orange, as well as several B vitamins, including thiamin, niacin and vitamin B6. The potato's potassium level is as great as the banana's - but it contains fewer calories. Plus, a medium potato only has 100 calories and thus comes with its own packaged portion control.
With so many varieties of potato on offer, and so many different ways to prepare them, it's important to choose the right one for the job. The starch content of a potato will determine its cooking times and textures. Here are a few tips to look for when you are standing in front of the potato bin:
* Use high starch potatoes, such as Russet or new potatoes, for baking, frying, and mashing.
* Use medium starch potatoes, such as Yukon, red, or round white potatoes, for steaming, roasting, grilling, and au gratin dishes.
* Use low starch potatoes, such as Huckleberry, Blossom, purple or blue potatoes for boiling, roasting, grilling, sautés, stews, salads, and au gratin dishes.
Take a look below for a few recipes calling for the magnificent potato, and enjoy the warm weather while eating your potato dish!
Potato-Chorizo Tacos With Avocado Salsa
Adapted from Chef Rick Bayless, Frontera Grill, Chicago.
The taco is a favorite Mexican comfort food. The filling in this version features versatile potatoes along with spicy chorizo sausage. A winning combination!
Ingredients
1 pound (3 medium) potatoes, cut into 1/2-inch dice
12 ounces Mexican chorizo sausage, casing removed
(about 1 1/2 cups)
1/2 cup finely chopped onions
1 cup diced, husked (but not peeled) fresh tomatillos
2 serrano chiles or 1 medium jalapeño chile, stemmed and coarsely chopped
1 large clove garlic, coarsely chopped
1 large avocado, halved, seeded, peeled and sliced
12 (6 or 7-inch) corn tortillas, warmed
salt
Preparations
1. In 3-quart saucepan, bring 1 quart water to boil. Add potatoes and 2 teaspoons salt; cook, covered,10 to 12 minutes until just tender. Drain.
2. In large nonstick skillet over medium heat, break up sausage and sauté with onions about 10 minutes, stirring occasionally, until sausage is cooked through and onions are tender. Drain and discard excess fat. Add potatoes to skillet; cook and toss until potatoes
begin to brown. Keep warm
3. To make the avocado salsa, add tomatillos, chiles and garlic to a food processor; pulse on and off, scraping sides of container as needed, until finely chopped. Add
avocado; blend until almost smooth. Season with salt to taste.
4. Fill tortillas with potato mixture; accompany with salsa.
Recipe courtesy of US Potato Board
Little Havana Grilled Beef Potato Salad
To minimize the amount of meat consumed in a dish, mix in potatoes for a filling, healthy alternative.
Ingredients
1 1/2 pounds lean beef
2 lbs medium unpeeled yellow or red potatoes
2 teaspoons ground cumin
1/2 cup chopped cilantro
3/4 cup white wine vinaigrette
2 cans (15 ounces each) black beans, rinsed, drained
Preparation
1. Cut potatoes crosswise in half; place in microwave-safe dish with 1 cup water. Cover and microwave on HIGH 10 to 14 minutes or until almost tender, stirring once.
Immediately rinse under cold water; drain well.
2. Combine cumin, salt and pepper; press evenly onto beef steak. Grill steak on grill over medium heat, uncovered, 16 to 18 minutes for medium rare doneness, turning occasionally. Remove; let stand 5 minutes.
3. About 5 minutes before steak is done, brush potatoes with some of the vinaigrette. Place potatoes around steak. Grill 5 to 7 minutes or until golden brown, turning
occasionally.
4. Carve steak into thin slices. Combine beef, potatoes, beans, cilantro and remaining vinaigrette in large bowl; toss gently. Serve immediately.
Recipe courtesy of US Potato Board
Peruvian Chopped Salad
Recipe from Chef Tim Cushman
Ingredients
1/2 cup thinly sliced red onions
2 tablespoons cider vinegar
1 pound (3 medium) potatoes, cut into 1/2 inch dice
3 tablespoons fresh lime juice
4 teaspoons red wine vinegar
1/2 teaspoon sugar
1/2 teaspoon Mexican hot sauce
1/4 teaspoon black pepper
1/4 cup extra virgin olive oil
2 cups diced cooked chicken
1 cup diced, seeded fresh tomatoes
3/4 cup 1/2 inch squares red, green or yellow bell peppers
1/4 cup coarsely chopped pimiento-stuffed green olives
2 tablespoons coarsely chopped drained capers
1 teaspoon minced jalapeno chile
Preparation
1. To make pickled onions, in small saucepan, bring 2 cups water to boil. Add onions and simmer for 30 seconds. Drain and place onions in small bowl. Add vinegar and enough water to barely cover. Refrigerate, covered, at least one hour or up to 2 weeks.
2. In a 3-quart saucepan, bring 1 quart water to boil. Add potatoes and 1 teaspoon salt; cook, covered, 10 to 12 minutes until just tender. Drain and cool.
3. Meanwhile, in large bowl, mix lime juice, vinegar, sugar, hot sauce and black pepper; whisk in oil. Add potatoes and remaining ingredients except pickled onions. Toss gently. Season with salt to taste.
4. Mound salad in a bowl or on four serving plates. Garnish with drained pickled onions.
Recipe courtesy of US Potato Board
Have you ever had a craving for something sweet? Of course! Everyone has a craving for something sweet every once in a while. Dessert and sweets are pleasures to be enjoyed, in the right amount. For diabetics, however, the story is not just about managing your weight, it's a much more serious matter.
However, now you don't need to rule out a little indulgence just because you have diabetes. In the past, people with diabetes were warned to completely avoid sugar. However, in recent years, the American Diabetes Association has relaxed its restrictions on a diabetic's sugar consumption. Added sugars are no longer restricted, as long as they are consumed as part of a balanced meal plan.
Another way to satisfy the sweet tooth is to use a sugar substitute. They provide the sweetness of sugar with minimal calories, and have no impact on blood sugar levels. Most of us are familiar with the use of sugar substitutes to sweeten a beverage, however, using sugar substitutes in baking is a little different. Before you turn on your oven, here are some tips for baking with sugar substitutes:
Volume: In some cases, cakes and quick breads will not rise as high as their full-sugar counterparts, but they will still taste delicious.
Creaming: When creaming butter with granulated sugar substitutes, your mixture will appear less smooth than with sugar. This is normal and you should proceed with the next step.
Flavor: For cookies, puddings, and custards, use and additional teaspoon of vanilla extract per one cup of granulated sugar substitute to enhance flavor. For quick breads and muffins, add one or two tablespoons of honey or molasses to boost flavor and provide some moistness
Now that you have the secrets to successful baking, check out the delicious diabetic friendly desserts below and go ahead and satisfy that sweet tooth.
Tips courtesy of SPLENDA® Sweetener Products
Cinna-Raisin Rice Pudding
Serves 8
Rice does not always have to be served as a savory dish - take one bite of this dessert and you will be convinced.
Ingredients
2 cups water
1/4 teaspoon salt
1 cup long grain rice
3 cups 2% reduced-fat milk
1/2 cup granulated sugar substitute
1/8 teaspoon ground cinnamon
1/4 cup raisins
1 1/2 teaspoons vanilla extract
Preparations
1. Bring water to a boil in a heavy medium-sized saucepan. Stir in salt and rice. Cover, reduce heat and simmer until water is absorbed (about 12 minutes).
2. Add milk, granulated sugar substitute, cinnamon, and raisins. Cook, uncovered, over low heat, stirring occasionally, until most of the milk is absorbed (about 15 minutes).
3. Remove from heat and stir in vanilla. Serve warm.
Nutrition Information:
Calories: 150, Fat:2g, Sat. Fat:1g, Protein: 5g, Sodium: 120g, Carbohydrates: 28g, Fiber: 1g, Sugars: 9g
Recipe adapted from SPLENDA® Sweetener Products
Nutty Banana Bread
Serves 12
Buttermilk is the secret ingredient in this moist, nutty loaf.
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1 1/4 cups mashed bananas
1 cup granulated sugar substitute
1 3/4 cups all-purpose flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Preparation
1. Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
2. In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the granulated sugar substitute, flour, baking soda, and salt; mix into banana mixture. Stir in pecans and spread batter into prepared pan.
3. Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutrition Information
Calories: 150, Fat: 5g, Sat. Fat: 1g, Protein: 4g, Sodium: 270g, Carbohydrates: 23g, Fiber: 2g, Sugars: 8g
Recipe adapted from SPLENDA® Sweetener Products.
Strawberry Banana Smoothie
Serves 2
Start the day right with a delicious, fruity smoothie.
Ingredients
1 large ripe banana, sliced
5 packets sugar substitute
1/2 cup reduced fat milk
1 1/4 cups frozen unsweetened strawberries
Preparation
1. Combine all ingredients in the jar of a blender. Blend on medium speed until smooth.
2. Pour into glasses and serve.
Nutrition Information:
Calories: 150, Fat: 2g, Sat. Fat: 1g, Protein: 3g, Sodium: 35g, Carbohydrates: 34g, Fiber: 5g, Sugars: 27g
Recipe adapted from SPLENDA® Sweetener Products.
The combination of spring rain and warm sun provides fruit bountyfarms with bountiful veggiecrops to grace our plates and entice our appetites. There is no better time than now to take advantage of the colorful and delicious produce filling farmers' markets across the country.
In addition to serving vegetables at dinner time, here are some easy tips to increase the amount of vegetables you and your family are eating.
* Double the vegetables you prepare for dinner and use the leftover vegetables in meals the next day.
* For breakfast, roll scrambled eggs, salsa and leftover vegetables like potatoes and broccoli into a tortilla.
* Stuff leftover asparagus or peas, sliced turkey, and cheese into a pita.
* Roast for enhanced flavor. Toss cubed potatoes, peppers, onions and your favorite spices with olive oil and roast at 400 degrees in the oven for an hour. Make a big batch to use in lots of dishes.
* Have your child pick a vegetable they've never tried from the grocery store, and prepare it together for dinner.
* Crete a tally and see who in the family can eat the most vegetables each week. Choose a fun reward like a new book or trip to the movies.
* Start early! Babies and toddlers can practice fine motor skills with pea-sized veggies like beans, peas, or broccoli pieces.
Check out the recipes below, and make the most of June's bounty of fresh fruits and vegetables.
Tips courtesy of Mente Sana en Cuperto Sano/Que Rica Vida program of General Mills
Minced Vegetables with Chayote and Corn
Makes 2 cups
Chayote is a type of squash that is available in Latin markets and other specialty stores. Achiote is a paste made from annatto seeds that can also be found in Latino markets. The dish is also known as Ajiaco. It can be served over brown rice or corn tortillas.
Ingredients
2 tablespoons extra virgin olive oil
1 medium onion, finely chopped
2 tablespoons minced garlic
1 teaspoon achiote paste
2 tablespoons chopped fresh cilantro
1/2 cup chopped celery, including leaves
1 red bell pepper, finely chopped
1 tablespoon tomato paste
6 fresh chayotes, diced in 1 inch cubes
1 1/2 cups fresh or frozen corn kernels
Preparation
1. Heat the oil in a medium saucepan over medium heat. Add the onion and garlic and sauté for about 2 minutes; until transparent.
2. Add achiote paste, cilantro, celery and bell pepper. Cover and simmer for about 5 minutes.
3. Add the tomato paste and stir for 1 minute. Add the chayote and simmer, covered,
for 15 minutes. Stir lightly and add water if necessary (just enough to be able to move) to prevent sticking.
4. Add the corn and stir for a few more minutes.
5. Serve immediately.
Recipe from The Oldways Table, courtesy of Hannia Campos, PhD
Peanut Fiesta Vegetable Salad
Makes 3 cups
Salad can start with more than just lettuce...
Ingredients
2 large tomatoes, chopped
1 (15 ounce) can black beans, drained
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1 cup corn kernels, fresh or canned
1/2 cup chopped scallions, white and green parts
1/2 cup thinly sliced carrots
1 tablespoons fresh cilantro, coarsely chopped
1/4 cup extra virgin olive oil
1/8 cup balsamic vinegar
2 tablespoons freshly squeezed lime juice
1 teaspoon ground cumin
3 garlic cloves, chopped
1 teaspoon chili powder
1/2 cup unsalted peanuts
Preparation
1. In a large bowl, combine tomatoes, black beans, peppers, corn, scallions, carrots, and cilantro. Set aside.
2. In a small bowl, combine the olive oil, vinegar, lime juice, cumin, garlic, and 1/2 teaspoon chili powder. Whisk thoroughly. Stir into salad mixture and mix well.
Refrigerate for 1 hour.
3. To serve, toss the peanuts with the remaining 1/2 teaspoon chili powder and sprinkle the peanuts over the salad. Serve immediately.
Recipe courtesy of Kathy McManus, RD. from The Oldways Table
Potato Salad with Cilantro Dressing
What's better than potato salad? Potato salad tossed with cucumbers, red pepper, green onions, tomatoes, and zesty cilantro dressing!
Ingredients
1 1/2 lb white potatoes (4 medium), each cut in half
1/3 cup olive oil
2 tablespoons chopped fresh cilantro
3 tablespoons white wine vinegar
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper (cayenne)
1/2 medium cucumber, seeded, coarsely chopped
1/2 medium green bell pepper, coarsely chopped
4 medium green onions, sliced
1 medium tomato, seeded, coarsely chopped
Chopped fresh cilantro, if desired
Preparations
1. In 3-quart saucepan, heat 1 inch water (salted if desired) to boiling. Add potatoes. Cover and heat to boiling; reduce heat. Simmer covered 20 to 25 minutes or until
tender.
2. While potatoes are cooking, in tightly covered container, shake all dressing ingredients until blended. Drain potatoes; cool slightly. Remove skins if desired. Cut potatoes into cubes (about 4 cups).
3. In large bowl, pour dressing over warm potatoes. Add cucumber, bell pepper, onions and tomato; toss to mix.
4. Serve immediately, or cover and refrigerate 1 to 2 hours until chilled. Stir gently before serving. Garnish with cilantro.
Recipe courtesy of General Mills
Recipe adapted from Wisconsin Cheese
Pepper-Jack Stuffed Burgers
Serves 6
Ingredients
2 pounds ground beef
1 1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup onion, minced
8 ounces Pepper-Jack cheese, shredded
6 tablespoons salsa
6 hamburger buns
Olive oil spray for grilling
Preparations
1. In large bowl, combine ground beef, salt, pepper and onion, mix thoroughly. Shape into 12, 1/4-inch thick patties.
2. Reserve 1/3 cup shredded Pepper-Jack cheese. Top six patties with remaining cheese. Place remaining patties over cheese-topped patties and firmly press edges together.
3. Spray grate of outdoor grill and utensils with grilling spray. Preheat grill to medium. Place burgers on grill and cook, covered, 7-8 minutes, turning occasionally, to
medium doneness, or until there is no pink in center.
4. During last 2 minutes of cooking, spoon 1 tablespoon of salsa on each burger and sprinkle with remaining cheese. Serve immediately.
Recipe adapted from Wisconsin Cheese
"Daily bread is a window to the soul. At least that is true of tortillasMexican tortillas. Theytortillas were the people's bread centuries before they received a Spanish name meaning "little round cakes". Like French loaves, Arabic pita, or Indian chapattis, they have powerful symbolic meaning for the entire culture.
Tortillas basically consist of alkali-treated corn kernels ground to make a dough, patted into small rounds, and baked on a griddle. Everything that goes into them is an emblem of tradition dating back to pre-Hispanic times: the majestic corn plant, the stone metate over which generations of women knelt to grind the treated kernels, the skilled actions of forming the round and sliding it onto the comal, and flipping it with a quick pressure of the hand to make it puff slightly. Tortillas were the epitome of "slow-cooking" - that is, the actual cooking took only seconds, but the soaking and patient, laborious grinding traditionally occupied hours of every day."
- Zarela Martinez, The Oldways Table
These days, the world of tortillas is a bit different...or at least a bit more versatile! There are many different kinds of tortillas; as tortillas are one of the most multipurpose foods on the planet! You can use them to make tacos, burritos, chips, and quesadillas; as well as eat them at breakfast, lunch and dinner. Tortillas make a perfect partner for just about any healthy and delicious food.
Take a look below for some healthy, tasty ideas for using tortillas in your next meal. Be sure to try both traditional corn tortillas and whole wheat tortillas, as well as any others that catch your fancy.
Chicken Salsa Wraps
Serves 12
Ingredients
8 (10-inch) whole-wheat tortillas
2 tomatoes, chopped
1 (2.5 ounce) can sliced black olives, drained
1/2 cup black beans, rinsed and drained
2 tablespoons diced, canned green chilies
1/3 cup sliced green onion (including tops)
1 tablespoon cilantro, chopped
1 tablespoon olive oil
2 tablespoons water
1 pound boneless, skinless chicken breasts, sliced
1/4 teaspoon chili powder
1 teaspoon cumin
1/4 teaspoon pepper
Preparations
1. Combine tomatoes, olives, black beans, chilies, green onions and cilantro; set aside.
2. Add 1 tablespoon olive oil to a skillet over medium-high heat. Add 2 tablespoons water, chili powder, cumin, pepper, and chicken. Sautè for 8-10 minutes.
3. Add tomato mixture to the chicken mix and heat 1 to 2 minutes, stirring occasionally.
4. Place 1/2 cup filling on each tortilla; roll up.
5. To serve, cut each rolled tortilla in half, and serve 1 half to each person with a side of greens.
Recipe adapted from Mission Foods Corporation
Mexican Vegetable Tostada
Serves 8
Ingredients
8 corn tortillas
No-stick olive oil spray
1 (16 oz) can refried beans
1 bag frozen corn, asparagus, and baby carrot medley
1/2 cup shredded Pepper Jack cheese
1/2 cup pico de gallo
Preparations
1. Pre-heat oven to 375 degrees.
2. Spray both sides of the tortillas with olive oil spray, and place on top oven rack for 8-9 minutes, or until tortillas are crisp and slightly browned on edges. Remove and allow to cool for 1-2 minutes.
3. While tortillas are baking, warm refried beans and frozen vegetables in a microwave according to directions.
4. Smear 1/4 cup of warm refried beans almost to the edge of each tortilla. Top with 1/4 cup of warm vegetables, 1 tablespoon shredded cheese, & 1 tablespoon of pico de gallo.
5. Place tostadas back in the oven for 2 minutes, allowing the cheese to melt. Remove and enjoy!
Recipe adapted from Mission Foods Corporation
PeanutsThe peanut has become a symbol of American popular culture and one of the world's favorite snacks - 2.4 billion pounds of peanuts are consumed each year in the United States alone!
Peanuts are enjoyed on streets, in amusement parks and at sporting events, as well as put to imaginative uses in kitchens all over the globe. The flavor of the peanut is so rich and distinct, and yet it blends beautifully in various ethnic dishes such as West African soup, Chinese noodles, Peruvian stew, and the all-American sandwich.
The peanut plant is thought to have originated in Brazil or Peru. Portuguese explorers transplanted it to Africa, and from there, it was brought to America as an inexpensive, highly versatile staple. The famed American botanist George Washington Carver, whose research helped expand the peanut industry, is said to have found 300 uses for peanuts, from recipes to industrial products.
In addition to the peanut's many uses, they have a wide range of nutritional benefits as well. Peanuts are a rich source of protein with roughly 30 grams per cup after roasting. Peanuts are an excellent source of folate, which can help prevent birth defects and reduce amounts of homocysteine in the blood that may be a risk for heart disease. They are a good source of niacin, which helps contribute to brain health, brain circulation and blood flow, and their oil consists mainly of healthy, monounsaturated fat.
Although many of us think of peanuts as a great snack, or as one of the ingredients in the all-American peanut butter and jelly sandwich, there are many delicious Latino recipes that call for peanuts as well. Please see below for a few ideas.
Tomato and Peanut Salsa
Makes 6 servings
Ingredients
1 cup peanuts, roasted, unsalted
4 tomatoes (canned or fresh) diced small
1 red onion, diced small
4 tablespoons cilantro, chopped
4 tablespoons parsley, chopped
1 tablespoon garlic, minced
4 jalapeño chile peppers, diced small
4 tablespoons lime juice (about 2 limes)
4 tablespoons olive oil
1 tablespoon sugar
salt and pepper to taste
Preparations
1. In a blender, grind the peanuts coarsely. It should
not become paste, but should have a slightly chunky,
crumbly consistency.
2. In a medium bowl, combine peanuts with all other
ingredients, and mix well. This salsa will keep, covered
and refrigerated, for 3 to 4 days.
Recipe courtesy of: The Peanut Institute and The Thrill of the Grill, by Chris Schlesinger & John Willoughby, William Morrow & Co. © 1990
Sweet Corn and Peanut Soup
Makes 4-6 servings
Ingredients
1 gallon water
8 ounces hominy
2 tablespoons sweet butter
2 white onions, diced
3 garlic cloves, minced
2 cup carrots, peeled and grated
2 ounces fresh ginger, peeled and grated
1 gallon corn stock
2 cups dry-roasted unsalted peanuts
5 tablespoons smooth peanut butter
4 jalapeño chiles, diced (including seeds)
10 ears corn, shucked, kernels cut off cobs and roasted
5 cilantro sprigs
Preparations
1. In a small stockpot over high heat, bring the water andhominy to a boil. Boil for 35 minutes, then drain the hominy and rinse it in cold water.
2. Melt the butter in a large stockpot over high heat. Add onions, garlic, and carrots and sauté for 10 minutes, stirring often. Add ginger, stock, peanuts, and peanut butter. Bring to a boil and whisk until the peanut butter is evenly incorporated. Decrease the heat to low, cover, and simmer for 35 minutes.
3. In a blender, add the soup in small batches and puree. Return the pureed mixture to the stockpot. Add the hominy, jalapeños, and roasted corn. Simmer 5 more
minutes.
4. Ladle the soup into shallow bowls. Sprinkle some of the cilantro leaves over each bowl and serve.
Recipe courtesy of The Peanut Institute and Latin Ladles © Douglas Rodriguez
Tacos with Spicy Chicken, Peanuts and Pineapple
Makes 4 Servings
Ingredients
3 chicken breasts
3 cups chicken stock
1 cup tomato peanut salsa (recipe above)
1/2 teaspoon cumin
4 fresh corn tortillas
1/2 cup queso fresco
5 sprigs cilantro, chopped
4 ounces pineapple, peeled and sliced
2 ounces peanuts, toasted
Preparations
1. Bring chicken stock to a simmer, add 1/2 cup of the tomato peanut salsa and chicken breasts.
2. Simmer for 20 minutes or until breasts are well done but juicy, once cooled, shred meat into strips and return to the broth. Add cumin.
3. Grill or brown the slice of pineapple in a sauce pan and chop in small pieces.
4. Add cilantro and crumbled queso fresco in a bowl. Add remaining 1/2 cup of tomato peanut salsa.
5. To make each taco, add peanut salsa to your tortilla, top with chicken, cilantro and cheese. Sprinkle with roasted peanuts.
Recipe courtesy of The Peanut Institute the Culinary Institute of America
Carbohydrates are the body's most important source of energy. Sugar is a simple sugarcarbohydrate with 15 calories per teaspoon. So, is sugar bad for us? The answer is no, unless we eat too much of it.
It may be hard to believe, but a sweetened cereal bar, a small fruit smoothie, and a scoop of frozen yogurt add up to more than 30 teaspoons of sugar and 450 calories - and you didn't even open the sugar jar! Excess sugar, means extra calories, which eventually means, excess weight.
So is it possible to have your cake and good health too? Yes, just choose more nutritious ways to satisfy your sweet tooth, and eat sugar in moderation. Select foods that contain essential nutrients, like vitamins or antioxidants, along with natural sugars.
Another way to satisfy your sweet tooth is to incorporate artificial sweeteners into your diet. This is an especially good option for people with diabetes, as sugar substitutes make food taste sweet without raising blood sugar levels to dangerous heights. Also, remember that sugar can be found in beverages as well as the food you eat. Beverages are usually not as filling as food, so it's important to watch calories in your drinks as well as in your food.
Take a look below for few delicious drink recipes using sugar substitutes. They taste so good that you won't even know the drinks are missing sugar!
Mexican Hot Chocolate with Cayenne Pepper and Orange Zest
Makes 6 servings
Ingredients
1/4 cup water
1/8 cup granulated sugar substitute
6 tablespoons unsweetened cocoa powder
1 tablespoon vanilla extract
1 tablespoon grated orange peel
1/2 teaspoon cayenne pepper
5 1/2 cups skim milk
2 cinnamon sticks
1/8 teaspoon salt
Preparation
1. Whisk water, cocoa powder and sugar substitute in a saucepan. Slowly bring to a simmer over medium heat, stirring constantly. Cook until mixture thickens and resembles a syrup.
2. Mix in remaining ingredients and heat. Do not boil. Remove cinnamon and serve hot.
Nutrition Information
Calories: 110 | Fat: 1g | Carbs: 16g | Protein: 6g
Recipe adapted from SPLENDA® Sweetener Products
Horchata
Makes 1 serving
Ingredients
2 packets sugar substitute
3/4 cup low fat almond milk
1/8 teaspoon fresh lime juice
1 teaspoon cinnamon
Preparation
1. Mix ingredients together in a tall glass. Stir well. Add ice and serve.
Nutrition Information
Calories: 45 | Fat: 2g | Carbs: 9g | Protein: 1g
Recipe adapted from SPLENDA® Sweetener Products
Strawberry Orange Smash Smoothie
Makes 5 servings
Ingredients
3 cups frozen strawberries, unsweetened
2/3 cups granulated sugar substitute
1 1/4 cups orange juice, calcium fortified
1 cup yogurt, plain, non-fat
1/2 teaspoon vanilla extract
1/4 cup ice cubes
Preparation
1. Add all the ingredients to a blender. Mix on low speed for 10 seconds. Remove lid, stir with wooden spoon. Mix on medium speed for 15-20 seconds, remove lid, stir again. Mix on high speed for 15 to 20 seconds or until smooth. Pour into glasses and serve.
Nutrition Information
Calories: 90 | Fat: 0g | Carbs: 21g | Protein: 3g
Recipe adapted from SPLENDA® Sweetener Products
Colombia's Gastronomic Delights
The soul of Colombia's hearty cuisine lies in the 2008 mixing of Spanish, African, and native cultures. Its cuisine is not as widely known as other Latin American countries, such as Peru or Brazil, but there are plenty of delightful dishes to try, not to mention exotic fruits, rum, and of course, Colombian coffee.
Colombia has a privileged location in South America, as its coast kisses the warm waters of the Caribbean as well as the cool Pacific. It has a beautiful, varied geography that allows for all kinds of fruits, vegetables, and seafood to be enjoyed throughout the country.
Staples of the Colombian diet include tubers such as potatoes and cassava, along with meat such as beef, chicken, pork, or fish. The plantain, an important element of the Colombian diet, is used in a variety of dishes throughout the country. Corn and rice are widely consumed, as are legumes and vegetables, such as onion, garlic, pepper, and tomatoes.
Juan, a proud Colombian and a very dear friend, constantly grumbles about the lack of authentic Colombian cuisine available to us in our city. I recently asked him to stop by my kitchen and share some of his favorite recipes from his beloved country. Check out Juan's selections below for a real taste of Colombia.
Colombian Beef and Sweet Potato Stew
A hearty stew for a cold day.
Ingredients
1 pound cubed, lean beef
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 teaspoons olive oil
3 cups peeled sweet potato, cut in 1 inch pieces
2 teaspoons garlic, finely chopped
1 dry bay leaf
1 cinnamon stick
1 large onion, cut into eighths
1 (28 ounce) can low-sodium stewed tomatoes
8 dried apricots, cut in half
chopped fresh parsley
Cooking Instructions
1. Remove excess fat from beef, cut into cubes, and sprinkle with salt and pepper.
2. In a skillet, heat oil over medium-high heat
3. Cook beef in oil for 5 minutes, stirring occasionally, until brown.
4. Mix beef and remaining ingredients, except apricots and parsley, in a crock pot, and cook on low for 8 hours or until beef is tender.
5. Stir in apricots and cook on low for about 15 minutes until apricots have softened.
6. Discard bay leaf and cinnamon stick, and sprinkle with parsley.
Makes 6 servings.
Colombian Potato Salad
A tangy, colorful medley that offers a great change to the usual mayo-based potato salads.
Ingredients
Salad:
2 pounds red potatoes, cooked, peeled and cut in
1-inch cubes
3 large carrots, peeled, cut in 1/2-inch pieces and
steamed until tender, cooled
3 large tomatoes, cut in 1-inch chunks
1/2 cup red onion, chopped
1/2 cup cilantro, chopped
Dressing:
1/3 cup wine vinegar
1 tablespoon olive oil
1 teaspoon seasoning salt
1 teaspoon sugar
1/4 teaspoon pepper
Cooking Directions
1. Combine potatoes, carrots, onions and cilantro in a large bowl.
2. In a small bowl whisk together dressing ingredients and pour over salad ingredients.
3. Gently combine tomato chunks with the rest of the salad. Chill and allow flavors to blend.
Makes 4 servings.
Potatoes Topped with Tomato, Onion and Cheese
A great potato side dish, excellent with grilled meat or seafood.
Ingredients
6 medium red potatoes, scrubbed but not peeled
1 tablespoon olive oil
1 medium white onion, thinly sliced
1 tomato, peeled, seeded, chopped
1 teaspoon paprika
1/4 pound cojita cheese, crumbled
salt and pepper to taste
Cooking Directions
1. Boil the whole potatoes in lightly salted water for about 20 minutes or until tender.
2. In a a skillet over medium-high heat, saute the onion and tomato, stirring often, for about 15 minutes. Season with paprika and pepper.
3. Remove from heat; add cheese, stir well.
4. Halve the potatoes and top with onion/cheese mixture.
Makes 4-6 servings.
All recipes adapted from recipezaar.com
Red, green, mild or spicy, salsa always satisfies the taste buds. There is something about the combination of flavors, and the bite of spice, that keeps me coming back.Salsa lovers use it as a garnish, a dip, a condiment, and even on top of eggs or French fries!
Due to its wide range of uses, salsa can be found in just about everyone's pantry. In fact, salsa has become the best selling condiment in North America, recently pushing the ever-popular ketchup out of the spotlight.
Creative cooks have begun to change our understanding of what makes up "salsa". Once just a sauce of tomatoes, onions and spices, salsa is now commonly available with a combination of various fruits and vegetables, such as pineapple, corn and mango, or chili pepper with orange and avocado. Given its expanding ingredient list, salsa is now delicious with chicken, seafood, and bean dishes, as well as on cooked whole grains, like brown rice and quinoa.
Adding salsa to your dishes is a great way to work more fruits and vegetables into your diet. Salsa is low in cholesterol, fat, and calories, and provides depth and flavor to any dish. Check out the recipes below to learn a few more ways to use salsa in your next meal.
Baked Salsa Rice
Makes 8 servings
Ingredients
1 tablespoon olive oil
1 medium onion, coarsely chopped
1 cup carrots, coarsely chopped
4 1/2 cups low-sodium chicken broth
2 cups frozen corn
2 cups uncooked brown rice
Cooking Instructions
1. Heat oven to 350°F. Lightly grease a 2-quart baking dish
2. Heat oil in a large skillet, over medium-high heat. Add onions and carrots.
Cook 2 minutes stirring fequently.
3. Add broth and bring salsa mixture to a boil. Stir in corn.
4. Combine rice and salsa in baking dish. Carefully pour the broth mixture
into the baking dish and stir.
5. Cover with foil and place baking dish on a baking sheet. Bake 40-45 minutes
or until liquid is absorbed. Fluff mixture before serving.
Recipe courtesy of Herdez
Salsa Seasoned Beef Fajitas
Makes 4 servings
Ingredients
1 pound lean beef, cut into thin strips
1 cup salsa (mild or spicy)
1 tablespoon olive oil
2 cups assorted bell pepper strips
1 medium red onion, cut into thin wedges
8 whole wheat tortillas
1 cup each of shredded lettuce, shredded cheese,
guacamole, salsa
Pinch of salt and pepper
Cooking Directions
1. In a large zip-lock bag, place beef, 1 cup salsa, and pinch of salt and pepper.
Shake to mix contents of the bag.
2. In a skillet, heat olive oil over medium-high heat. Remove beef from marinade
(discard marinade) and add to skillet. Cook the beef for 3-4 minutes.
3. Add bell peppers and onion. Cook until the vegetables are crisp-tender, about 3 additional minutes
4. Spoon meat mixture down the center of each tortilla. Top with desired
Mexican toppings.
Recipe adapted from Herdez
Peruvian Cuisine: An Expression of Culture
Peru's rich mix of Western and Eastern cultural traditions has made its cuisine one of the most diverse in the world. Thanks to its Inca heritage and to Spanish, African, Japanese, Italian, French and finally, British immigration, Peruvian cuisine combines the flavors of four continents! From this blend of cultures and the combination of their different ways of cooking and eating, Peruvian cuisine delivers outstanding and truly diverse traditional dishes.
The three staples of Peruvian cuisine are corn, potatoes and chiles. Nowhere else in the world can you find so many varieties or such creative uses for these ingredients. Today more than 200 varieties of potato can be found in the Lake Titicaca area alone. There are over two thousand different types of soups and 250 traditional desserts being produced along Peru's diverse coastline.
Today, I am thrilled to have a visit from Melanie, a native Peruvian who hails from Lima, the gastronomic hot spot of Peru. She has stopped by Sarita's Kitchen to share a few of her mother's delicious, authentic dishes. Check out the recipes below and learn how to recreate the unique mix of flavors and ingredients that have inspired Peruvian dishes, making it one of the finest cuisines in Latin America.
Shrimp Stew of Lima - (Chupe Limeño)
Makes 4 Servings
Ingredients
2 tablespoons olive oil
2 cloves of garlic, minced
1 onion, medium size, chopped
8 cups boiling water
1/4 cup corn kernels, fresh or frozen
1/4 cup peas, fresh or frozen
1 carrot, medium size, chopped
2 potatoes, peeled and diced
2 tablespoons uncooked rice
1/2 teaspoon each of salt, pepper, and oregano
1 pound shrimp, raw and deveined
1 tablespoon parsley
1/2 cup mozzarella cheese
4 eggs
Cooking Directions:
1. Heat the oil in a cooking pot over medium heat. Add the garlic and onion
and cook for 2-3 minutes.
2. Add water, potatoes, and rice and cook for 10 minutes; add salt, pepper,
and oregano.
3. When the rice and potatoes are tender, add the corn kernels, peas, and carrots.
4. In a separate bowl beat the eggs. Gradually add beaten eggs to the pot, stirring
at a low heat.
5. Add the shrimp .and mozzarella cheese to the egg and vegetable mixture.
Continue stirring for maximum of three minutes.
6. Garnish with parsley.
Peruvian Chicken Stew (Estofado de Pollo)
Makes 4 Servings
Ingredients
1 pound, boneless chicken, cut into strips
2 onions, chopped
2 tablespoons garlic, minced
1 cup cilantro
1 cup peas
1/2 cup of olive oil
1 cup water
1/2 teaspoon each of salt, pepper, and oregano
Cooking Directions:
1. Season chicken with salt and garlic.
2. Heat olive oil in a large frying pan over medium heat. Add chicken
strips and saute until the chicken is golden brown.
3. Add the onions and cook until they are transparent.
4. Using a blender, puree the cilantro until it resembles a liquid and then
add it to the chicken and onion mixture.
5. Add peas and 1 cup water. Cover the fying pan with a lid and bring
the water to a boil. Remove from heat when the chicken is tender and the
water has evaporated.
6. Serve with rice, yuccas, potatoes or beans.
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