Healthy Latino Recipes Made With Love

8/2/2019 Healthy Latino Recipes Made With Love

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Healthy Latino Recipesmade with love


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p a ge 5 LAT I NO BAS I CS p a ge 1 1 BREAK FAST p a ge 2 0 LU NCH

p a ge 2 2 SNACK S p a ge 3 0 D I NNER p a ge 3 3 CELEBRAT I ON


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IntroductionDiscover Healthy Living ............. 2

The Benefits of ColorfulFruits and Vegetables ............... 3

Seasonal Guideto Fruits and Vegetables ............ 4

Lat ino BasicsPico de Gallo .......................... 5Tomatillo Salsa ........................ 5

Simmered Beans ...................... 6

Refried Beans .......................... 6

Corn Tortillas ........................... 7

Warming Tortillas ..................... 8

Fresh Cactus Leaves ................. 9

Roasted Chiliesand Bell Peppers ...................... 9

BreakfastPancakes with Strawberries ..... 11

Red and YellowBell Pepper Omelets ............... 12

Simmered Beans withRoasted Bell Peppers .............. 13

Papaya Boats ........................ 14

LunchChicken Tortas ....................... 15

Meatball Soup ....................... 16

Cactus Salad ......................... 17

Veggie Bean Wrap ................ 18

Corn and Green Chili Salad .. 19

Ceviche ............................... 20

Melon Cooler ........................ 20

SnacksCrispy Taquitos ...................... 21

Vegetable Quesadillas ............ 22

Quick and CreamyGrape Shake ......................... 23

Vegetable Medley

with Salsa Dip ....................... 23Tortilla Pizzas ........................ 24

Tropical Smoothie ................. 25

Strawberry Shake .................. 25

DinnerVegetable ChickenEnchiladas ............................ 27

Ancho Chili

and Chicken Soup ................. 28

Chili Verde ............................ 29

Hearty Beanand Vegetable Soup ............... 30

Potato Saut with Onionsand Bell Peppers .................... 31

Chicken and Rice ................... 32

CelebrationChicken and Vegetableswith Mole Sauce .................... 33

Mexican Rice ........................ 34

Spinach Corn Casserole ......... 35

Fresh Fruit Crepes .................. 36

Tropical Fruit Platter ................ 37

Rice Pudding ......................... 38

Table of Contents


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p a ge 2 I NT ROD U CT I ON

The California Latino 5 a Day Campaign invites you to discover thezesty flavors and enticing aromas of healthy Latino cooking. This cookbook provides

traditional favorites that offer a greater variety of colorful fruits and vegetables while

reducing the amount of fat, cholesterol, and sodium per serving.

A diet that includes 5 to 9 servings of fruits and vegetables every day keeps you and

your family healthy. Colorful fruits and vegetables provide powerful nutrients that help

your body fight diseases like cancer, heart disease, stroke, and diabetes.

In addition to a healthy diet, it is important to enjoy physical activity every day.In fact, adults should do at least 30 minutes of physical activity a day like walking,

bicycling, dancing, and playing in the park. Children need at least 60 minutes of

daily physical activity. Simply join your family and friends in a variety of fun

activities that you like to do. Being physically active can boost your energy

level, help you maintain a healthy weight,

and improve your overall well-being.

So live the 5 a Day way! Offer your

family a variety of colorful fruits and

vegetables and do physical activity

with your loved ones today.

Getting your 5 to 9 a day is easy ifyou know what equals a serving size.Here is what you need to eat for oneserving:

1 medium-size fruitor vegetable

cup fresh, frozenor canned* fruits orvegetables*canned fruit packed in

100% fruit juice

1 cup raw leafygreens

cup 100% fruit orvegetable juice

cup dried fruit

Discover Healthy Living Whats a Serving?


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The Benefits of Colorful Fruits and Vegetables

Color is proof that besides vitamins, minerals, fiber, and flavor your meals and snacks provide powerful phytonutrients. These colorful plantchemicals seem to help your body fight disease, and some help slow the signs of aging. Choosing different colors also helps you get the 5 to 9daily servings of fruits and vegetables that your body needs for good health. A plant's color gives a clue to its health benefits.

Blue/Purple

May reduce therisk of cancer,heart disease, andcomplications fromdiabetes. Mayhelp control highblood pressureand slow someeffects of aging.

Some sources:

blueberries

dark raisins

dried plums

plumspurple cabbage

purple grapes

Red

May reduce therisk of cancer,heart disease, andcomplications fromdiabetes. Mayhelp control highblood pressureand slow someeffects of aging.

Some sources:

beets

cherries

guavas

red applesred onion

strawberries

tomatoes

tomato products(spagetti sauce,tomato juice,etc.)

watermelon

Dark Orange

May reduce therisk of cancer andheart disease.Helps maintaingood vision andstrengthens theimmune system.

Some sources:

apricots

butternut squash

cantaloupe

carrots

mangos

sweet potatoes

Yellow-Orange

May reduce therisk of cancer andheart disease. Maystrengthen bonesand teeth, help thebody heal wounds,keep skin healthy,and maintaineyesight.

Some sources:

grapefruit

nectarines

oranges

papayaspears

Yellow-Green

Helps maintaineyesight and mayreduce the risk ofvision problemscommon inlater life.

Some sources:

collard greens

green peas

kiwifruit

romaine lettuce

spinach

Green

May reduce therisk of cancerand help thebody get rid ofcancer-causingchemicals.

Some sources:

bok choy

broccoli

green cabbage

swiss chard

White

May reduce therisk of cancer,heart disease, andinfection. Mayhelp lower highcholesterol andcontrol high bloodpressure.

Some sources:

garlic

leeks

onions

scallions


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Seasonal Guide to Fruits and Vegetables

Its easy to stay healthy and save money when you buy fruits and vegetables that are in season.

Spring

apricots

artichokes

asparagus

avocados

grapefruit

green peas

guavas

mangos

oranges

papayas

strawberries

swiss chard

Summer

apricots

avocados

berries

butternut squash

cherries

corn

grapefruit

grapes

green beans

green peas

mangos

melons

nectarines

papayaspeaches

pears

plums

strawberries

swiss chard

yellow summersquash

Fall

brussels sprouts

chayote squash

cherimoya

grapefruit

grapes

green beans

kiwifruit

melons

pears

persimmons

pomegranates

pumpkins

sweet potatoes

swiss chardtangerines

turnips

Winter

brussels sprouts

chayote squash

cherimoya

guavas

kiwifruit

oranges

pears

tangerines

turnips

apples

bananas

beets

bell peppers

broccoli

cabbage

cactus

cannedfruits andvegetables

carrots

cauliflower

celery

chili peppers

cucumbersdried fruit

eggplant

frozenfruits andvegetables

100% fruitjuice

jicama

kale

leeks

lemons

lettuce

limes

mushrooms

onions

pineapples

potatoes

radishes

spinach

tomatillos

tomatoes

100%vegetablejuice

yams

zucchini

Year-Round


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p a ge 5 LAT I NO BAS I CS

Ingredients1 pound ripe tomatoes, chopped

1 cups chopped onion13 cup chopped fresh cilantro

3 jalapeo peppers, seedsremoved and chopped

2 tablespoons lime juice2 cloves garlic, minced

teaspoon salt

Preparation1. Combine all ingredients in

a medium bowl.

2. Serve immediately or coverand refrigerate for up to

3 days.

Makes 6 servings. cup per serving.Prep time: 20 minutes

Nutrition information per serving

Calories 36, Carbohydrate 8 g,

Protein 1 g, Total Fat 0 g,

Saturated Fat 0 g, Cholesterol 0 mg,

Sodium 108 mg, Dietary Fiber 2 g

Fresh tasting, with just a bit of heat. Use to seasonyour family meals or serve with tortilla chips.

Pico de Gallo

Ingredients18 medium-size tomatillos, husks

removed, washed, and finelychopped (about 2 cups)

cup chopped onion

cup chopped fresh cilantro

1 tablespoon fresh lime juice

teaspoon salt

teaspoon sugar

2 serrano chilies, seedsremoved and finely chopped

Preparation1. Combine all ingredients in

a medium bowl.

2. Serve immediately or cover

and refrigerate for up to3 days.

Makes 4 servings. cup per serving.

Prep time: 20 minutes






Serve with eggs, quesadillas, or any of your favorite dishes.

Tomatillo Salsa


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Ingredients2 cups dried beans

(pinto, black, or pink), rinsed

8 cups water

1 onion, peeled and chopped

1 bay leaf

teaspoon salt

Preparation1. Place beans, water, onion,

and bay leaf in a large pot.Cover and bring to a boil overhigh heat. Reduce heat to low.Simmer for 1 to 112 hours oruntil beans are tender.

2. Remove bay leaf and stir in

salt. Cook 15 minutes longer.

3. Serve or store beans inrefrigerator for up to 3 daysin a covered plastic or glasscontainer.

Makes 12 servings.

cup per serving.Prep time: 10 minutes

Cook time: 1 hour and 15 minutes

to 1 hour and 45 minutes






Simmered BeansTop with tomatillo salsa for great flavor and color.

Refried BeansLiven up simmered beans by adding pico de galloor finely chopped roasted bell peppers.

Ingredients1 tablespoon vegetable oil

2 cloves garlic, finely chopped

3 cups simmered beanswith broth

Preparation1. In a large nonstick pan, heat

oil over medium heat. Addgarlic and cook 1 minute.

2. Stir in beans with part of thebroth. Cook 1 minute.

3. Cook and stir, addingadditional broth and mashingbeans lightly with a fork untilbean mixture is a thick paste,

but not dry.

4. Serve or store beans inrefrigerator for up to 3 daysin a covered plastic or glasscontainer.

Makes 4 servings.

cup per serving.Prep time: 10 minutes

Cook time: 10 minutes







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Ingredients2 cups masa harina

1 cups warm water

Preparation1. Place masa harina and water

in a large bowl. Mix withyour hands until a soft doughis formed. Add a little morewater if the dough is dry or

cracks. Add a little more masaharina if the dough is sticky.

2. Knead dough about 3 minutes.Form 12 balls of equal size. Asyou form each ball, cover withplastic wrap to keep it moist.

3. Place one ball between 2baggies or 2 sheets of plasticwrap. Using a tortilla press,

flatten the ball to form a 6-inchcircle or use a rolling pin toroll out the circle.

4. Repeat step 3, reusing the 2baggies or 2 sheets of plasticwrap, until 12 tortillas areformed. As you press eachtortilla, cover with plastic wrapto keep it moist.

5. Heat a griddle or heavy pan

over medium heat until hot.Cook each tortilla 30 secondson one side. Turn over andcook 1 minute. Turn overagain and cook 30 secondslonger.

6. Place cooked tortillas ona plate or in a basketand cover.

For a serving of vegetables, fill one tortillawith cup cooked vegetables and cuppico de gallo .

Corn Tortillas

Makes 6 servings. 2 tortillas per serving.




Calories 139, Carbohydrate 29 g, Protein 4 g,

Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg,

Dietary Fiber 4 g, Sodium 2 mg


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Purchased or homemade tortillas can be warmedin a microwave, in an oven, or on a stovetop.

Warming Tortillas

Microwave1. Wrap as many as 12 tortillas in

plastic wrap.

2. Microwave on high for 15 to30 seconds.

3. Turn over stack of tortillas.Microwave 15 to 30 secondslonger or until heated thoroughly.

Oven

1. Wrap as many as 12 tortillas inaluminum foil.

2. Heat in 325F oven for 20minutes or until heated thoroughly.

Stovetop1. Heat a griddle or heavy pan

over medium heat.

2. Warm tortillas for 15 secondson each side or until heatedthoroughly.


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Try fresh cactus in salads, burritos, scrambled eggs,or with refried beans.

Fresh Cactus Leaves

Add roasted chilies and bell peppers to salads, tacos,tostadas, and chicken tortas.

Roasted Chilies and Bell Peppers

Preparation1. Using a knife or vegetable

peeler, peel around theedge of fresh cactusleaves. Theres no needto remove all the skin.Scrape off any spines and

dark areas.2. Finely chop cactus leaves.

3. Serve or store cactus inrefrigerator for up to 3days in a covered plasticor glass container.

Preparation1. Under a broiler, in a 450F

oven, or on a rack over acharcoal fire, place wholechilies and bell peppers. Turnoccasionally until blackenedon all sides.

2. Place roasted chilies and bellpeppers in a plastic bag.Close bag and let stand untilcooled.

3. Remove roasted chilies andbell peppers from plastic bag.Using a sharp knife, peel offthe skin. Remove stems andseeds. Cut chilies and bellpeppers into strips.

4. Serve or store roasted chiliesand bell peppers in therefrigerator for up to 3 daysin a covered plastic or glasscontainer.


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p a ge 1 1 BREAK FAST

Ingredients3 cups fresh or frozen strawberries cup reduced sugar preserves,

any flavor

2 cups fat free just-add-waterbuttermilk pancake mix

cup light sour cream or nonfatvanilla yogurt (optional)

Preparation1. In a largesaucepan, mixberries andpreserves. Cookover mediumheat until slightlythickened, about5 minutes. Setaside.

2. In a large bowl, combine pancakemix with water according topackage directions. Add enoughwater to make a slightly thinbatter.

3. Pour 13 cup batter onto hot griddleor into a large nonstick pan,allowing it to spread to about 5or 6 inches. Cook until edges aredry. Flip over and cook until done.

Repeat until all pancakes arecooked.

4. Place 14 cup strawberry mixture inthe center of each pancake. Rollup and transfer to serving plates.

5. Drizzle each pancake withremaining strawberry mixture. Topeach pancake with 1 tablespoonsour cream or vanilla yogurt, ifdesired.

Try sliced apples, pears, or nectarines in thepancakes instead of strawberries.

Pancakes with

Strawberries

Makes 4 servings.2 rolled pancakes per serving.






Sodium 490 mg,* Dietary Fiber 4 g

*Exceeds 5 a Daynutrition criteria


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Ingredients1 teaspoon olive oil1 red bell pepper,

seeded and thinly sliced

1 yellow bell pepper,seeded and thinly sliced

4 egg whites

teaspoon dried basil

teaspoon ground black pepper

nonstick cooking spray2 teaspoons grated Parmesan

cheese

Preparation1. In a large nonstick pan over

medium heat, warm oil; add redand yellow bell peppers andcook, stirring frequently for4 to 5 minutes. Keep warm

over low heat.2. In a small bowl, lightly whisk

together egg whites, basil, andground black pepper.

3. Coat a small nonstick pan withnonstick cooking spray. Warmover medium-high heat for 1minute. Add half of the eggmixture, swirling the pan to evenlycoat the bottom. Cook for 30seconds or until the eggs are set.

4. Carefully loosen and flip. Cook for1 minute or until firm.

5. Sprinkle half of the red and yellowbell peppers over the eggs. Foldto enclose the filling. Transfer toa plate. Sprinkle with 1 teaspoonParmesan cheese.

6. Repeat with the remainingegg mixture, peppers,and cheese.

Colorful red and yellow bell peppers add ahealthy twist to this breakfast staple.

Red and Yellow Bell

Pepper Omelets

Makes 2 servings. 1 omelet per serving.




Calories 91, Carbohydrate 9 g, Protein 8 g,Total Fat 3 g, Saturated Fat 1 g, Cholesterol 2 mg,



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Ingredients2 cups simmered beans, usingpinto beans (see page 6)

1 cup finely chopped roastedgreen bell peppers(see page 9)

1 teaspoon crushed red chilipeppers

Preparation1. In a medium saucepan,mix all ingredients.

2. Cook over medium heatfor 10 minutes.

A quick and easy solution for a healthymorning meal.

Simmered Beans with

Roasted Bell Peppers

Makes 2 servings.1 cup per serving.




Calories 243, Carbohydrate 47 g, Protein 14 g,Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg,



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A special morning treat for you and your family.Add a sprinkle of granola for more crunch.

Papaya Boats

Ingredients2 papayas, rinsed

1 (11-ounce) can mandarin oranges,drained

1 small banana,peeled and sliced

1 kiwifruit, peeled and sliced

1 cup combination of strawberriesand blueberries

1 cup lowfat vanilla yogurt1 tablespoon honey

2 teaspoons chopped freshmint (optional)

Preparation1. Cut papayas in half lengthwise,

scoop out seeds, and place eachhalf in a medium bowl.

2. Place oranges, banana, kiwifruit,and berries in each papaya.

3. Combine yogurt, honey, and mint;mix well. Spoon over fruit beforeserving.

Makes 4 servings. papaya per serving.







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p a ge 1 5 LU NCH

Serve these sandwiches with sliced jalapeopeppers for a little added heat!

Chicken Tortas

Makes 4 servings.1 sandwich per serving.






Ingredients2 cups cooked, shredded chicken1 teaspoon chili powder

2 cups pico de gallo

2 cups shredded romaine lettuce

4 thin slices white onion

cup shredded reduced fatMonterey Jack cheese

2 radishes, sliced

4 bolillos or French bread rolls,cut in half lengthwise

Preparation1. In a medium bowl, combinechicken, chili powder, and 1 cuppico de gallo.

2. In a second bowl, combine lettuce,onion, cheese, and radishes.

3. Place equal amounts of chickenand lettuce mixtures inside ofeach roll.

4. Spoon cup pico de gallo overlettuce and close sandwich.Serve immediately.


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p a ge 1 6 LU NCH

Ingredients6 cups water13 cup rice

3 low-sodium beef- or chicken-flavored bouillon cubes or 1tablespoon low-sodium bouillonpowder

4 sprigs fresh oregano, finelychopped or 1 tablespoon driedoregano

8 ounces lean ground beef,turkey, or chicken

1 tomato, finely chopped

onion, peeled and finelychopped

1 large egg

teaspoon salt

2 cups fresh vegetables

(carrots, celery, and broccoli)

Preparation1. In a large pot, combine water,rice, bouillon cubes, andoregano. Bring to a boil overhigh heat. Stir to dissolvebouillon. Reduce heat to lowand simmer.

2. Meanwhile, in a large bowl,mix ground meat, tomato,onion, egg, and salt. Form into

12 large meatballs.3. Add meatballs to broth mixture

and simmer 20 minutes.

4. Add vegetables. Cook 10 to15 minutes or until meatballsare cooked and rice andvegetables are tender.

This simple soup with hearty meatballs is a tastymeal you can enjoy at home or reheated at work.

Meatball Soup

Makes 4 servings. cup broth mixture and 3 large meatballs per serving.





Total Fat 4 g, Saturated Fat 1 g, Cholesterol 82 mg,Sodium 349 mg, Dietary Fiber 2 g


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p a ge 1 7 LU NCH

Ingredients4 cups shredded green cabbage

2 fresh cactus leaves,cleaned and finely chopped(about 1 cup)

4 thin slices white onion

4 radishes, thinly sliced

1 large tomato, chopped

1 serrano chili, seeds removed

and minced2 tablespoons cider vinegar

1 teaspoon oil

1 teaspoon sugar

Preparation1. Mix cabbage, cactus, onion,

radishes, tomato, and serrano chiliin a medium bowl. Place salad on4 separate plates.

2. Stir together vinegar, oil, andsugar; drizzle over salad.

This salad is fresh and festive.Use jarred cactus if you cant find fresh.

Cactus Salad

Makes 4 servings.1 cups per serving.







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p a ge 1 8 LU NCH

Fresh mangos and avocado give this meala tasty twist.

Veggie Bean Wrap

Makes 4 servings. 1wrap per serving.







Ingredients2 green or red bell peppers, seeded

and chopped

1 onion, peeled and sliced

1 (15-ounce) can 50% less salt/sodium black beans, drainedand rinsed

2 mangos, chopped

juice of 1 lime

cup chopped fresh cilantro1 avocado, peeled and diced

4 10-inch fat free flour tortillas

Preparation1. In a nonstick pan, saut bell

peppers and onion for 5 minutesover medium heat. Add beans,stir well. Reduce heat to low andsimmer about 5 minutes.

2. In a small bowl, combine mangos,lime juice, cilantro, and avocado.Reserve mixture for topping.

3. Fill warmed tortillas with bean

mixture and mango mixture.4. Fold ends of the tortillas over. Roll

up to make wraps. Top veggiebean wraps with remainingmango mixture.


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p a ge 1 9 LU NCH

Ingredients2 cups frozen corn, thawed

1 (10-ounce) can diced tomatoeswith green chilies

tablespoon vegetable oil

1 tablespoon lime juice13 cup sliced green onions

2 tablespoons choppedfresh cilantro

Preparation1. Combine all ingredients

in a medium bowl;mix well.

This salad is easy to prepare. Add some dicedcooked chicken to make this side dish a meal, orsprinkle over salad greens.

Corn and Green

Chili Salad

Makes 4 servings. cup per serving.Prep time: 10 minutes





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p a ge 2 0 LU NCH

Ingredients pound cooked small

bay shrimp

1 cup diced cucumber

cup diced avocado

cup chopped tomatoes

cup minced red onion cup frozen corn, thawed

3 tablespoons fresh lime juice

3 tablespoons preparedtaco sauce

1 serrano chili, seedsremoved and finely chopped

Preparation1. Combine all ingredients in a

small bowl and stir well.

2. Spoon into 4 small dishes andgarnish with cilantro.






Saturated Fat 1 g, Cholesterol 111 mg,*



This light dish is great for lunch or to start off a meal. For addedflavor, garnish with chopped fresh cilantro.

Ceviche

Ingredients2 cups chopped melon

(cantaloupe, honeydew,or watermelon)

2 cups cold water

Preparation

1. Place all ingredients in ablender container.

2. Blend until smooth.





Protein 1 g, Total Fat 0 g, Saturated Fat 0 g,

Cholesterol 0 mg, Sodium 8 mg,

Dietary Fiber 1 g

For a slushy cooler, simply blend ice with melon and water.

Melon Cooler


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p a ge 2 1 SNACK S

Ingredients2 cups pico de gallo

cup cooked, finely choppedchicken

cup no salt added canned cornor frozen corn, thawed

cup chopped green onion

cup chopped green bell pepper

cup shredded Cheddar cheese,

Monterey Jack cheese,or queso fresco

12 corn tortillas

2 teaspoons vegetable oil

Preparation1. Heat oven to 425F. In a

medium bowl, combine 1 cuppico de gallo, chicken, corn,green onion, bell pepper,and cheese.

2. Soften tortillas on the stovetopor in the microwave oven, andspoon a heaping tablespoonof filling onto the center of

each tortilla. Roll up tightly andsecure each with a toothpick.

3. Place rolled tortillas seam sidedown on a baking sheetand brush each lightly with oil.Bake for 10 to 15 minutesor until crisp and lightlybrowned.

4. Place 3 taquitos on each plateand serve with remaining

pico de gallo.Great to keep in the freezer. You can heat andeat for a quick snack or side dish! Serve withguacamole for added flavor.

Crispy Taquitos

Makes 4 servings. 3 taquitos per serving.


Cook time: 10 to 15 minutes





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p a ge 2 2 SNACK S

Ingredientsnonstick cooking spray

cup chopped green bell pepper

cup frozen corn, thawed

cup sliced green onion

cup chopped tomato

2 tablespoons choppedfresh cilantro

4 (6-inch) flour tortillas

cup shredded reduced fatCheddar or Monterey Jack cheese

Preparation1. Spray a medium skillet with

nonstick cooking spray. Saut bellpepper and corn until softened,about 5 minutes.

2. Add green onion and tomato;cook for several minutes more untilheated through; stir in cilantro.

3. Heat tortillas in a large skillet overhigh heat. Place equal amounts of

cheese and vegetables on eachtortilla; fold in half and continue tocook until cheese is meltedand tortilla is crisp andlightly browned.

Enjoy this healthier version of a classic snack.

Vegetable Quesadillas

Makes 4 servings. 1 quesadilla per serving.








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p a ge 2 3 SNACK S

Ingredients2 cups green or red

seedless grapes

2 bananas, peeled and sliced

2 oranges, peeled andquartered

12-16 ice cubes, crushedPreparation

1. Place grapes, bananas,oranges, and ice in ablender container.


Makes 4 servings.1 cup per serving.





Cholesterol 0 mg, Sodium 2 mg,

Dietary Fiber 4 g

Serve this shake for a refreshing mid-morning snack or asa great afternoon drink.

Quick and Creamy Grape Shake

A quick, crunchy, and tasty snack you can enjoythroughout the day.

Vegetable Medley with Salsa Dip

Ingredients2 carrots, cut into 3-inch sticks

2 celery stalks, cut into3-inch sticks

jicama, peeled and cut into3-inch sticks

1 bunch radishes, trimmed6 green onions, trimmed

1 cup fat free sour cream

1 cup pico de gallo

Preparation1. Arrange vegetables on

a platter.

2. In a small bowl, mix sourcream and pico de gallo.

Makes 4 servings.

1 cup vegetables and cup salsadip per serving.Prep time: 20 minutes



Protein 6 g, Total Fat 0 g, Saturated Fat 0 g,Cholesterol 2 mg, Sodium 247 mg,

Dietary Fiber 7 g


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p a ge 2 4 SNACK S

Ingredients12 small corn or flour tortillas

vegetable oil or margarine

1 (16-ounce) can refried beans

cup chopped onion

2 ounces fresh or canned green chilipeppers, diced

6 tablespoons red taco sauce

3 cups chopped vegetables, such

as broccoli, mushrooms, spinach,and red bell pepper

cup (2 ounces) shredded part-skimmozzarella cheese

cup chopped freshcilantro (optional)

Preparation1. Brush one side of each of two

tortillas with water. Press the wetsides of the tortillas together toform a thick crust for the pizza.

2. Brush the outside of the tortillaswith a small amount of oil ormargarine. Evenly brown bothsides in a heated frying pan.Repeat with the rest of the tortillas.

Set aside.3. Heat refried beans, onion, andhalf of the chili peppers togetherin a medium saucepan, stirringoccasionally. Remove from heat.

4. Spread about 13 cup of the beanmixture on each tortilla pizza.Sprinkle with 1 tablespoon tacosauce, then top with cup of thechopped vegetables, 1 teaspoon

chili peppers, and 1 tablespooncheese for each pizza.

5. Return to frying pan and heat untilcheese melts. Top with cilantro, ifdesired. Serve immediately.

Chili peppers and taco sauce give thispizza a spicy twist.

Tortilla Pizzas

Makes 6 servings. 1 pizza per serving.








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p a ge 2 5 SNACK S

For a frothy shake, use frozen strawberries.

Strawberry Shake

Ingredients1 cups strawberries, stemmed

2 cups 1% lowfat milk

2 tablespoons sugar

Preparation1. Place all ingredients in a

blender container.2. Blend until smooth.

Makes 2 servings.1 cups per serving.





Cholesterol 10 mg, Sodium 124 mg,Dietary Fiber 3 g

A variety of flavors make up this refreshing drink.

Tropical Smoothie

Ingredients cup 1% lowfat milk

cup nonfat plain yogurt

cup chopped mango orpineapple

1 tablespoon sugar

teaspoon vanilla orcoconut extract

5 ice cubes

Preparation1. Place all ingredients

in a blender container.


Makes 1 serving. 1 cups per serving.Prep time: 10 minutes







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29/42

p a ge 2 7 D I NNER

Ingredientsnonstick cooking spray

1 large onion, peeled and chopped

1 green bell pepper, seededand chopped

1 large zucchini, chopped

1 cup cooked, choppedchicken breast

1 cups red enchilada sauce

1 (8-ounce) can no salt addedtomato sauce

8 (6-inch) corn tortillas23 cup shredded reduced fat

Monterey Jack cheese

Preparation1. Preheat oven to 375F.

2. Spray a large skillet with nonstickcooking spray. Saut onion for

5 minutes, stirring occasionally.Add bell pepper and zucchini;

cook for 5 minutes more.

Stir in chicken; set aside.3. Meanwhile, combine enchilada

sauce and tomato sauce in a smallbowl; add cup to vegetableand chicken mixture.

4. Soften tortillas on the stovetop orin the microwave oven. Dip eachtortilla in sauce and place equalamounts of vegetable and chickenmixture on one side. Roll up andplace in a 13 x 9-inch bakingpan. Pour any remaining sauceover the top.

5. Cover loosely with foil and bakefor 20 to 25 minutes. Removecover and sprinkle cheeseover top; bake for5 minutes more.

Unlike traditional enchiladas, these arefull of fresh, tasty vegetables.

Vegetable Chicken

Enchiladas

Makes 4 servings. 2 enchiladas per serving.






Sodium 713 mg,* Dietary Fiber 7 g



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p a ge 2 8 D I NNER

Ingredients2 dried ancho chilies, seeded

and torn into pieces

1 cup water

2 cups 33% less sodiumchicken broth

2 stalks celery, chopped

1 medium onion, peeled

and chopped1 cup cooked, chopped chicken

cup chopped carrots

1 teaspoon oregano

cup chopped chayote squash

Preparation1. Place chilies in a hot skillet and

cook for about 45 seconds untillightly toasted and fragrant. Coverwith 1 cup boiling water and letstand for 20 minutes.

2. Meanwhile, combine broth, celery,onion, chicken, carrots, andoregano in a medium saucepan.

Bring to a boil; reduce heat.Cover and let simmer for 20minutes.

3. Place chilies and liquid in ablender or food processor andpuree until smooth. Add chilipuree and chayote to brothmixture. Simmer for 5minutes more.

A slightly spicy chicken soup, packed fullof hearty vegetables.

Ancho Chili and

Chicken Soup

Makes 4 servings. 1 cups per serving.








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p a ge 2 9 D I NNER

Ingredients1 pound fresh tomatillos,

husks removed, washed,and cut into quarters

3 Anaheim chilies, roasted,peeled, seeded, and diced

3 green onions, sliced

2 cloves garlic, chopped

1 jalapeo pepper, seededand diced

2 tablespoons fresh lime juice

1 teaspoon sugar

2 teaspoons oil

1 pounds lean pork, cut into-inch chunks

cup chopped fresh cilantro

teaspoon salt

Preparation1. Place tomatillos in a medium

saucepan with a small amountof water. Cover and simmer forabout 5 minutes until soft.

2. Drain tomatillos and place ina blender container with theAnaheim chilies, green onions,garlic, and jalapeo pepper.Blend on low speed until fairlysmooth. Stir in lime juice andsugar and pour back intosaucepan; set aside.

3. Heat oil in a large skillet. Addpork to skillet; cook and stir overhigh heat for about 5 minutes tobrown; add to the pan with thesauce. Bring to a boil; reduceheat and simmer, covered, for50 minutes.

4. Remove cover and cook for10 minutes more. Stir in cilantroand salt.

Serve this dish with a side salad and fruit for acomplete meal.

Chili Verde



Cook time: 1 hour and 10 minutes



Total Fat 7 g, Saturated Fat 2 g, Cholesterol 103 mg,*




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p a ge 3 0 D I NNER

Ingredients cup each dried pink beans, dried

lentils, dried black beans, yellowsplit peas, dried kidney beans,and dried black-eyed peas

8 cups water

1 smoked ham hock(about pound)

1 teaspoon each dried basil, driedrosemary, dried marjoram, and

crushed red chilies teaspoon each salt and ground

black pepper

1 bay leaf

1 cup chopped onion

cup chopped carrots

cup chopped celery

2 (14-ounce) cans no salt addeddiced tomatoes, undrained

1 (8-ounce) can tomato sauce

Preparation1. Rinse dried pink

beans, lentils, blackbeans, yellow split peas,kidney beans, and black-eyedpeas under cold running water.Place beans, lentils, and peas in alarge bowl, then cover with water

to 2 inches above the mixture.Cover and let stand 8 hours,then drain.

2. Combine drained bean, lentil andpea mixture, water, and ham hockin a large pot; bring to a boil.Add spices, onion, carrots, celery,tomatoes, and tomato sauce.Cover, reduce heat, and simmer2 hours. Uncover and cook

1 hour.3. Discard bay leaf. Remove ham

hock from soup. Remove meatfrom bone; shred meat with2 forks. Return meat to soup.

This healthy meal is sure to pleaseyour entire family.

Hearty Bean and

Vegetable Soup


Prep time: 20 minutes (excludes soaking beans)

Cook time: 3 hours





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p a ge 3 1 D I NNER

Ingredients

2 cups water

2 large russet potatoes, cleaned andcut in half

1 tablespoon vegetable oil

cup chopped onion

cup chopped green andred bell pepper

cup no salt added canned corn orfrozen corn, thawed

cup chopped tomato

teaspoon oregano

teaspoon each salt and groundblack pepper

cup crumbled queso fresco orreduced fat Monterey Jack cheese

Preparation

1. Bring water to a boil in a largepan. Add potatoes and cook untilcrisp-tender, about 15 minutes.Drain well and cut intobite-size pieces.

2. Heat oil in a large skillet. Sautonion until golden brown and soft.Add potatoes and bell pepperto skillet and cook over medium-high heat, stirring frequently, untilgolden brown.

3. Stir in corn, tomato, oregano,salt, and ground black pepper.Top with cheese.

This recipe is great as a side dish withdinner or for breakfast.

Potato Saut with

Onions and Bell Peppers








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p a ge 3 2 D I NNER

Ingredients

2 pounds boneless, skinlesschicken breasts, cut into strips

1 medium onion, peeled andchopped

2 green bell peppers, chopped

2 jalapeo peppers,seeded and minced

3 cloves garlic, minced

2 cups chicken broth

1 (14-ounce) can no salt addeddiced tomatoes, drained

cup frozen pea and carrot blend

1 teaspoon each groundcumin and chili powder

cup white rice

Preparation

1. In a nonstick skillet, saut chickenstrips until cooked thoroughly,about 10 minutes. Set aside andkeep warm.

2. In a large skillet, bring remainingingredients to a boil. Cover andsimmer about 30 minutes, untilrice has absorbed liquid.

3. Remove cover from rice mixture,

remove from heat, and let standfor 3 to 5 minutes. Arrangechicken over rice.

Peas and carrots add color and provide ahealthy addition to this traditional dish.

Chicken and Rice

Makes 6 servings. 1 cup per serving.








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p a ge 3 3 CELEBRAT I ON

Ingredients

nonstick cooking spray

6 each skinless drumsticksand thighs

3 dried ancho chilies, seeded andtorn into pieces

2 cups canned 33% less sodiumchicken broth

1 medium onion,peeled and chopped

1 cups fresh tomatillos(about 7 medium), husks removed,washed, and diced

2 teaspoons ground cumin

teaspoon salt

2 fresh cactus leaves, cleaned andchopped (about 1 cup)

pound fresh trimmed green beans

Preparation

1. Place chicken in a large skilletsprayed with nonstick cookingspray. Cook over medium heat forabout 10 to 15 minutes per sideor until cooked through.

2. While chicken is cooking, preparemole sauce. Toast ancho chiliesin a large skillet over medium-high heat for 1 minute, stirringconstantly. Add broth to skillet andset aside.

3. Spray a large saucepan withnonstick cooking spray. Addonion; cook and stir over medium-high heat for 5 minutes. Add chiliand broth mixture, tomatillos,cumin, and salt; bring to a boil,then reduce heat and simmer for10 minutes. Let cool slightly andtransfer to a blender container.

4. Puree until smooth and pour overchicken; cook for 5 minutes more.Cook cactus and green beans

in boiling water for about 5minutes; drain. Serve

chicken and sauceover cookedvegetables.

A lot faster than a traditional moleand just as good!

Chicken and Vegetables

with Mole Sauce

Makes 6 servings. 1 drumstick and 1 thigh per serving.Prep time: 15 minutes






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Ingredients

1 tablespoon margarine

1 cup chopped onion

1 (14-ounce) can 33% less sodiumchicken broth

1 cup white rice

1 cup chopped tomatoes

teaspoon chili powder

teaspoon salt

cup frozen corn, thawed cup frozen pea and carrot

blend, thawed

Preparation

1. Heat margarine in a mediumsaucepan over medium heat.Add onion and saut until soft,about 5 minutes.

2. Stir in broth, rice, cuptomatoes, chili powder, and salt.Bring to a boil; reduce heat andsimmer, covered, for 25 minutes.

3. Stir in vegetables and let stand

for 5 minutes. Spoon remainingtomatoes over top.

With the help of frozen vegetables, this is a tasty,nutritious side dish. Garnish with chopped freshcilantro or a sprinkle of cheese.

Mexican Rice









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Ingredients

1 (16-ounce) package choppedfrozen spinach

cup minced white onion

2 (14-ounce) cans creamed corn


2 teaspoons vinegar

1 teaspoon salt

teaspoon ground black pepper

Topping cup bread crumbs

2 tablespoons gratedParmesan cheese


Preparation

1. Preheat oven to 400F. Warmfrozen spinach in a saucepan overmedium heat. Drain excess liquid.

2. Combine spinach, onion, andcreamed corn in casserole dish.

3. Melt 1 tablespoon margarineand add to casserole dish. Addvinegar, salt, and ground blackpepper. Mix ingredients together.

4. Spread bread crumbs andParmesan cheese over top ofcasserole. Melt remainingmargarine and drizzle overtopping. Bake for 20 to 30minutes.

Serve this vegetable dish alongside yourfavorite family meal.

Spinach Corn

Casserole








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Fruit Topping Ingredients

cup brown sugarjuice of 1 lime

2 cups sliced fresh strawberries

cup fresh blueberries

Crepe Ingredients1 cup lowfat ricotta cheese

2 tablespoons brown sugar

teaspoon cinnamon

6 (6-inch) flour tortillas

2 teaspoons margarine

Preparation

1. Combine brown sugar and limejuice in a small bowl; stir todissolve sugar.Stir in fruit and set aside.

2. To prepare crepes, combinecheese, brown sugar, andcinnamon in a small bowl. Spoonan even amount of mixture onhalf of each tortilla; fold over toenclose filling.

3. Melt 1 teaspoon margarinein a large skillet over mediumheat. Place 3 of the filledtortillas in the skillet andcook for several minutes oneach side until crisp andlightly browned. Repeat withremaining margarine andtortillas.

4. Spoon fruit topping over crepesand serve while hot.Serve these crepes for brunch oras a light dessert.

Fresh Fruit Crepes

Makes 6 servings. 1 crepe per serving.








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Ingredients

1 (20-ounce) can pineappleslices, each cut in half

1 large papaya wedge,peeled and sliced

1 mango, peeled and sliced

2 cups strawberries, stemmed

juice of 1 lime

Preparation

1. Arrange pineapple, papaya,mango, and strawberries ona serving platter.

2. Sprinkle lime juice over fruit.

A quick and easy way to get morefruits into your day.

Tropical Fruit Platter

Makes 6 servings. 1 cup per serving.







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Ingredients

nonstick cooking spray2 cups cooked white rice

cup granulated sugar

2 tablespoons margarine, melted

113 cups 1% lowfat milk

1 egg

1 egg white

teaspoon ground cinnamon

18 teaspoon ground nutmeg cup raisins

5 cups fruit, such as slicedstrawberries, blueberries, orchopped mangos

Preparation

1. Heat oven to 350F. Spray a13 x 9-inch baking dish withnonstick cooking spray.

2. Combine rice, sugar, margarine,milk, eggs, cinnamon, nutmeg,and raisins. Mix well.

3. Pour into baking dish. Bake inoven until top is golden brown,approximately 30 minutes.Top pudding with fruit.

Top Rice Pudding with canned fruit packed in100% fruit juice when fresh berries and mangosare not in season

Rice Pudding









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The California Latino 5 a Day Campaign is a statewide public health initiative led by the California

Department of Health Services and administered in part by the Public Health Institute in cooperation with

the National 5 A Day Program. Its purpose is to empower Latino families to consume 5 to 9 servings of

fruits and vegetables and enjoy physical activity every day to reduce the risk of chronic diseases, like

cancer, heart disease, diabetes, and obesity.

Principal funding for this cookbook was provided by the USDA Food Stamp Program, an equal

opportunity provider and employer, helping limited income Californians buy more nutritious foods for

a healthier diet. For more information about Food Stamps, please call 1-800-952-5253.

Copyright 2004

Public Health Institute

California Latino 5 a Day Campaign


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For more information about the California Latino5 a Day Campaign, visit us at www.ca5aday.com or write to us at:

California Department of Health ServicesChronic Disease and Injury Control/Cancer Prevention and Nutrition SectionPO Box 997413, MS 7204Sacramento, CA 95899-7413

For more information about healthy eating and physical activity, call:

1-888-EAT-FIVE (1-888-328-3483)

Documents

Healthy Latino Recipes Made With Love