Salads	Soups	Main Dishes
Vegetables	Desserts	Beverages

Main Dishes

Quick Beans and Rice

Ingredients:
1 cup of brown rice
2 cups water
2 16-ounce cans beans
(kidney, pinto, etc.)
1 medium onion, chopped
2 cloves garlic, minced
2 medium tomatoes, seeded & chopped
12-ounce can jalapeno pepper, diced
1 Tbsp. olive oil
½ tsp. oregano
3 Tbsp. chopped fresh cilantro

Instructions:
In heavy pot, bring 2 cups water to a boil. Add rice, return to boil. Reduce heat, cover, and simmer for 45 minutes. Sautee beans, onion, garlic, tomato, and pepper in lightly-oiled skillet for about 10 minutes or until heated through. Add oregano and cilantro, cover and simmer for 5 minutes. Serve bean mixture on top of cooked rice. (Serves 4-6.)

Pupusas Revueltas

1 pound ground chicken breast
1 tablespoon vegetable oil
1/2 pound low fat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
1/2 teaspoon salt
5 cups instant corn flour (masa harina)
6 cups water

1. In a nonstick skillet over low heat, saute chicken in
oil until chicken turns white. Constantly stir the chicken
to keep it from sticking.

2. Add onion, garlic, green pepper, and tomato. Cook until
chicken mixture is cooked through. Remove skillet from
stove and let mixture cool in the refrigerator.

3. While the chicken mixture is cooling, place the flour in
a large mixing bowl and stir in enough water to make a stiff
tortilla-like dough.

4. When the chicken mixture has cooled, mix in the cheese.

5. Divide the dough into 24 portions. With your hands,
roll the dough into balls and flatten each ball into a
1/2-inch thick circle. Put a spoonful of the chicken
mixture in the middle of each circle of dough and bring the
edges to the center. Flatten the ball of dough again until
it is 1/2-inch thick.

6. In a very hot, iron skillet, cook the pupusas on each
side until golden brown.

7. Serve hot with Curtido salvadore (see below).

Yield: 12 servings
Serving size: 2 pupusas
Each serving provides:
Calories: 290
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 31 mg
Sodium: 211 mg
Calcium: 149 mg
Iron: 2 mg

Curtido Salvadore

1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 teaspoon dried red pepper (optional)
1/2 teaspoon oregano
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon brown sugar
1/4 cup vinegar
1/2 cup water

1. Blanch the cabbage with boiling water for 1 minute.
Discard the water.

2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.

3. Place in the refrigerator for at least 2 hours before serving.

Serve with Pupusas Revueltas

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg

Skinnier Scampi

Ingredients:
1 lb. Medium shrimp or prawns (shelled and deveined)
2 cloves garlic, crushed
½ cup white wine or broth
1 Tbsp. canola oil
1 Tbsp. Fresh or 1 tsp. Dried parsley
¼ tsp. Dried oregano

Instructions:
In large skillet, lightly sautee shrimp and garlic in oil, until shrimp are light-pink in color. Add remaining ingredients. Cover, simmer 5-10 minutes. (Note: the alcohol in the wine will evaporate with cooking.) (Serves 4.)

Grilled Fish Steaks

Ingredients:
4 firm-fleshed fish steaks (swordfish, salmon, rock cod, etc.)

Marinade:
½ cup tamari or low-sodium soy sauce
½ cup lemon juice
½ cup canola or sesame oil
2 Tbsp. Sesame seed

Instructions:
Place fish in glass casserole dish. Combine marinade ingredients and pour over fish. Cover and marinate in refrigerator for 2-3 hours. Remove fish from marinade and grill over hot coals (or under broiler) for approximately 10 minutes per side or until fish flakes easily with fork. (Serves 4-6).

Mexican Pozole

2 pounds lean beef, cubed
1 tablespoon olive oil
1 large onion, chopped
1 clove garlic, finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup cilantro
1 can (15 ounce) stewed tomatoes
2 ounces tomato paste
1 can (1 lb. 13 ounce) hominy

1. In a large pot, heat oil. Saute beef.

2. Add onion, garlic, salt, pepper, cilantro, and enough
water to cover the meat. Cover pot and cook over low heat
until meat is tender.

3. Add tomatoes and tomato paste. Continue cooking for
about 20 minutes.

4. Add hominy and continue cooking another 15 minutes,
stirring occasionally, over low heat. If too thick, add
water for desired consistency.

Option: Skinless, boneless chicken breasts may be used
instead of beef cubes.

Yield: 10 servings
Serving size: 1 cup
Each serving provides:
Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg
Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg

Tofu Manicotti

Ingredients:
8 manicotti noodles
4 ounces firm tofu, crumbled
1 small red bell pepper, minced
½ tsp. Oregano
½ tsp. Thyme
½ tsp. Basil
2-3 cloves garlic, minced
1/3 cup fresh parsley, minced
¼ tsp. White pepper
1 16-ounce jar marinara (spaghetti) sauce

Instructions:
Cook noodles according to package directions. Set aside to cool. Mix tofu, vegetables, and seasonings in large bowl. Stuff mixture into cooled noodles. Place in shallow baking dish and cover with marinara sauce. Bake in 350° oven for 30 minutes or until heated through. (Serves 4-6.) (Source: American Health Magazine.)

Spaghetti Squash Primavera

Ingredients:
1 large spaghetti squash
½ cup fresh or frozen peas
1 cup sliced mushrooms
2 medium tomatoes, seeded & chopped
1 small bell pepper, seeded & chopped
1 Tbsp. Olive oil
¼ tsp. Dried oregano
¼ tsp. Dried basil
Freshly ground black pepper

Instructions:
Cut spaghetti squash in half lengthwise, and place cut-side down in baking dish filled with 1”of water. Bake uncovered in 350° oven 45-60 minutes or until easily pierced with fork. Sautee vegetables in large skillet with olive oil. Simmer about 15 minutes or until vegetables are tender but still firm. Scoop strands of pulp from squash and place in warmed serving bowl. Toss with vegetable mixture and season to taste. (Serves 4-6.)

Salmon and Olive Linguine

Ingredients:
4 ounces linguine
½ lb. Salmon fillet, skinned
1 medium onion, chopped
1 clove garlic, minced
2 Tbsp. Chopped olives
1 tsp. Dried oregano
Pepper to taste

Instructions:
Broil fish 5-7 minutes or until it flakes easily with fork. Meanwhile, sautee onions and garlic in oil until soft. Add oregano and olives and cook over low heat for 2 minutes. Prepare linguine according to package directions. Cut cooked salmon into bite-size pieces and add to onion mixture. Serve over linguine. (Source: American Health Magazine.)

Chicken Divine

Ingredients:
2 chicken breasts, halved, skinned, and boned
1 cup mushrooms, sliced
1 small onion, sliced
1 shallot, finely diced
1 cup chicken broth (fat removed)
¼ tsp. Dried thyme
¼ tsp. Dried basil

Instructions:
In non-stick, or lightly oiled skillet, brown chicken breasts on both sides. Remove from pan. Add vegetables to pan and cook until onions are clear, but not browned. Return chicken to pan. Add broth and seasonings. Bring to boil then reduce heat, cover, and simmer gently for 20 minutes or until chicken is no longer pink. (Serves 4-6).

From web: 20-Minute Chicken Creole
Beef and Vegetable Stir Fry
Oriental Rice

Beef and Vegetable Stir Fry

Serves 4

• 3/4 pound beef round steak, boneless (12 ounces)
• 1/2 cup sliced carrots
• 1 tablespoon soy sauce
• dash pepper
• 1 tablespoon cornstarchor arrowroot
• 1 teaspoon olive oil
• 1/2 cup sliced onion
• 1/8 teaspoon garlic powder or 1 clove chopped garlic
• 2 cups broccoli florets
• 1 1/4 cup water

trim all fat from steak. Slice steak across the grain into thin strips about 1.8 inch wide and 3 inches long (Partially frozen meat is easier to slice). Heat oil in skillet. Add beef strips and stir fry over high heat, turning pieces constantly, until beef is no longer red (about 3-4 minutes). Reduce heat. Add carrots, celery, onion and seasonings. Cover and cook until vegetables are tender-crip (3 - 4 minutes). Mix cornstarch and water until smooth; add slowly to beef mixture, stirrning constantly. Cook until thickened and vegetables are coated with a thin glaze.

This is an official 5 a day recipe, and provides four people with 1 1/4 servings of vegetables each.

Nutritional Analysis
Calories: 150
Fat: 5g
Cholesterol: 45mg
Sodium: 315mg
% Calories from fat: 30%

 

20 - Minute Chicken Creole

4 medium	Chicken breast halves (1 ½ lbs. total), skinned, boned, and cut into 1-inch strips
1	14oz. can tomatoes, cut up
1 cup	low-sodium chili sauce
1 ½ cups	chopped green pepper (1 large)
½ cup	chopped celery
¼ cup	chopped onion
2 cloves	garlic, minced
1 tbsp	chopped fresh basil or 1 tsp dried basil, crushed
1 tbsp	chopped fresh parsley or 1 tsp dried parsley
¼ tsp	crushed red pepper
¼ tsp	salt
Nonstick spray coating

1. Spray deep skillet with nonstick spray coating.  Preheat pan over high heat.  Cook chicken in hot skillet, stirring for 3 to 5 minutes or until no longer pink.

2. Reduce heat. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper and salt.  Bring to boil; reduce heat and simmer covered for 10 minutes. Serve over hot cooked rice or whole wheat pasta. 

Nutrition Content: Per Serving,
Calories: 255
Total fat: 3 g
Saturated fat: 0.8 g
Carbohydrates: 16 g
Protein: 31 g
Cholesterol: 100 mg
Sodium: 465 mg
Dietary fiber: 1.5 g

Stir-Fried Beef

1 1/2 pounds sirloin steak with fat trimmed off
2 teaspoons olive oil
1 clove garlic, minced
1 teaspoon vinegar
1/8 teaspoon salt
1/8 teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced

1. Trim fat from steak and cut into small, thin pieces.

2. In a large skillet, heat oil and saute garlic until
garlic is golden. Add steak, vinegar, salt, and pepper.

3. Cook for 6 minutes, stirring beef until brown.

4. Add onion and tomato. Cook until onion is transparent.
Serve with boiled potatoes and brown rice.

Yield: 6 servings
Serving size: 1 1/4 cup
Each serving with potatoes
and rice provides:
Calories: 549
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 56 mg
Sodium: 288 mg
Calcium: 55 mg
Iron: 5 mg

Beefless Meatloaf

Ingredients:
1 medium onion, finely chopped
2 lbs. ground turkey
2 eggs, slightly beaten
½ cup flavored breadcrumbs
1 Tbsp. fresh, or 1 tsp. Dried parsley
1 clove garlic, minced (optional)
Dash Tabasco sauce
Dash Worcestershire sauce

Instructions:
Combine all ingredients in large mixing bowl. Mix until all are thoroughly blended. Press into bottom of lightly oiled loaf pan. Bake in a 350 oven for 1 hour. (Serves 6-8).

Chicken and Rice

6 chicken pieces (legs and breasts), skinned
2 teaspoons canola oil
4 cups water
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped
1/4 cup celery, diced
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups rice
1/2 cup frozen peas
2 ounces Spanish olives
1/4 cup raisins

1. In a large pot, brown chicken pieces in oil.

2. Add water, tomatoes, green and red peppers, celery,
carrots, corn, onion, cilantro, garlic, salt, and pepper.
Cover and cook over medium heat for 20 to 30 minutes or
until chicken is done.

3. Remove chicken from the pot and place in the
refrigerator. Add rice, peas, and olives to the pot. Cover
pot and cook over low heat for about 20 minutes until rice
is cooked.

4. Add chicken and raisins and cook for another 8 minutes.

Yield: 6 servings
Serving size: 1 cup rice and 1 piece chicken
Each serving provides:
Calories: 448
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg

Chicken Stew

8 chicken pieces (breasts or legs)
1 cup water
2 small garlic cloves, minced
1 small onion, chopped
1 1/2 teaspoons salt
1/2 teaspoon pepper
3 medium tomatoes, chopped
1 teaspoon parsley, chopped
1/4 cup celery, finely chopped
2 medium potatoes, peeled and chopped
2 small carrots, chopped
2 bay leaves

1. Remove the skin from the chicken and any extra fat. In
a large skillet, combine chicken, water, garlic, onion,
salt, pepper, tomatoes, and parsley. Tightly cover and cook
over low heat for 25 minutes.

2. Add celery, potatoes, carrots, and bay leaves and
continue to cook for 15 more minutes or until chicken and
vegetables are tender. Remove bay leaves before serving.

Yield: 8 servings
Serving size: 1 piece of chicken
Each serving provides:
Calories: 206
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 489 mg
Calcium: 32 mg
Iron: 2 mg

Grilled Chicken With Green Chile Sauce

4 skinless, boneless chicken breasts
1/4 cup olive oil
juice of 2 limes
1/4 teaspoon oregano
1/2 teaspoon black pepper
1/4 cup water
10 to 12 tomatillos, husks removed and cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalape¤o peppers
2 tablespoons cilantro, chopped
1/4 teaspoon salt
1/4 cup low fat sour cream (or Homemade Sour Cream--see page
41)

1. Combine the oil, juice from one lime, oregano, and black
pepper in a shallow glass baking dish. Stir. Place the
chicken breasts in the baking dish and turn to coat each
side. Cover the dish and refrigerate overnight. Turn the
chicken periodically to marinate chicken on both sides.

2. Put water, tomatillos, and onion into a saucepan. Bring
to a gentle boil and cook uncovered for 10 minutes or until
the tomatillos are tender. In a blender, place the cooked
onion, tomatillos, and any remaining water. Add the garlic,
peppers, cilantro, salt, and the remaining lime juice.
Blend until all the ingredients are smooth. Place the sauce
in a bowl and refrigerate.

3. Place the chicken breasts on a hot grill and cook until
done. Place the chicken on a serving platter.

4. Spoon a tablespoon of low fat sour cream over each
chicken breast. Pour the sauce over the sour cream.

Yield: 4 servings
Serving size: 1 breast
Each serving provides:
Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2 mg

Baked trout

2 pounds trout fillet, cut into 6 pieces (any kind of fish
can be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional)

1. Preheat oven to 350øF.

2. Rinse fish and pat dry. Place in baking dish.

3. In a separate dish, mix remaining ingredients together
and pour over fish.

4. Bake for 15 to 20 minutes or until fork-tender.

Yield: 6 servings
Serving size: 1 piece
Each serving provides:
Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg

 

Salmon and Chive Frittata

2 oz (1/3 of 6 oz can) salmon
4 whole large eggs
8 egg whites
Nonstick olive or canola oil spray
Salt and pepper, to taste

1/3 cup reduced-fat crumbled feta cheese
1/2 medium red pepper, diced
1/2 medium yellow pepper, diced
1/4 cup minced fresh chives

In small bowl, flake salmon using fork. Set aside. In medium bowl, beat eggs. Combine thoroughly with egg whites using wire whisk. heat large nonstick skillet over medium heat. Coat with oil spray. Pour eggs into skillet and sprinkle with salt and pepper. Cover skillet and cook eggs for 3-4 minutes. When eggs are almost cooked, drop bits of salmon and cheese over top. Sprinkle with peppers and chives. Cover pan and continue to cook about 2-3 minutes until eggs are completely set. Serve immediately.

Yield: 4 servings
Calories: 162
Total fat: 8 g
Saturated fat: 3 g
Carbohydrates: 4 g
Protein: 18 g
Sodium: 434 mg

Source: www.aicr.org