Everyone's Plate by Community Healthcare Network

Everyone’s Plate Culturally Diverse Recipes

Hello! Welcome to Community Healthcare Network. For more than 30 years, our health centers across the city have provided the highest quality primary care, mental health, and social services to women, men, and children. As part of our broader effort to promote healthy lifestyles and prevent and manage chronic conditions, our nutritionists are happy to provide you with individual, customized consultations and meal planning ideas. This cookbook reflects our efforts to make healthy eating simple, culturally sensitive and fun, with dozens of recipes for all diets and across all cultures. I recently learned the importance of good nutrition after I was diagnosed with cancer. A healthy diet helps to prevent disease as well as manage the ones you have. We hope you enjoy the cooking—and the results. Sincerely, Catherine M. Abate President/CEO

Acknowledgements A special thanks goes out to the lovely members of the Nutrition Team in making this cookbook a success: Melissa Olson, RD, CDN for co-editing, Eva Mancheno, MS, Sara Pellegrini, MPH, Elvera Sherifova and Maria Cecilia Aguero-Martinez for your contributions. Wendy Cheong, RD, CDN Senior Nutritionist, your vision, editing and ideas have made this book sparkle. Nina Barrero, our graphic designer. Thank you for designing the fabulous cover.

Contents

Introduction 6 Five Food Groups 7-8 Plate Method 9 Balanced Meal Planning 10 Quick Color Guide to Good Eating 11 Better Snacks 12 Your Breakfast Cereal Guide 13 Easy Salad Dressing 14 Using Herbs and Spices 15-18 Nutrition Label Tips 19 Food Safety 20

Contents Food Storage Guide 21-22 Healthy Cooking Methods 23-24 Measurement Conversions 25-27 Recipes by Region Asia and India 28-38 Caribbean 39-52 Latin America and South America 53-70 Middle East and Europe 71-79 USA 80-89 Glossary 90-93

This cookbook was put together by the nutritionists at Community Healthcare Network (CHN). Our health centers serve many different ethnic groups from all around the globe. Each group has brought their recipes here from their homeland. Everyone’s Plate is a collection of these healthy and tasty recipes. Every recipe uses foods that have kept people healthy from the beginning of time: fresh fruits, vegetables, whole grains, beans, seafood and meats. The recipes are divided by the area in the world they came from and changed as needed to be controlled in salt, fat, and sugar. This book is also your guide to healthy eating. The first part of the cookbook shows you how to plan balanced meals, add flavor to your foods using herbs and spices and has tips for food safety, healthy snacks and breakfast cereals, and do it yourself simple salad dressing. Use the recipes and eating tips from this cookbook to plan your next meal – there is something inside for everyone’s taste buds!

Welcome to “Everyone’s Plate” Culturally Diverse Recipes…

6

Eating the Fabulous Five!

7

Food Group Why Is It Good For You? Examples

Fruits and Vegetables Vitamins, Minerals, and Fiber Apples, Carrots, Bananas,

Broccoli, Berries, Cabbage

Protein Iron for Blood

Hair, Skin, and Nails

Chicken, Fish, Beans, Eggs, Nuts, Tofu

Grains Energy and Fiber Oatmeal, Brown rice, Whole-wheat bread

Dairy Calcium for Bones and Teeth Low-fat milk, Yogurt,

Cheese

The Fabulous FIVE Food

Groups

8

What Does A Balanced Meal Look Like?

Size of your

Hand

Amount of

Vegetables

Plate Method

Size of your Fist

Amount of

Rice, Pasta, Corn

Cereal, Potato, Peas,

Starches and Grains

Size of your Palm

Amount of

Lean Meat

and Protein

9

Make Your Plate Healthy, Balanced and Colorful by…

• Using the colors of the rainbow as your “guide to good eating”

• Having 3 or more colors on it

• Eating different colored fruits and vegetables and fill half your plate with them

• Always having a green salad with your meals

10

Quick Color Guide to Good Eating

Color Fruits Vegetables

Green avocado, apples, grapes,

honeydew, kiwi, lime

artichoke, asparagus, broccoli, green beans,

green peppers, spinach

Orange and Yellow apricots, cantaloupe,

grapefruit, mango, papaya, bananas, peaches

carrots, orange pepper, sweet potatoes, yam,

yellow onions, squash

Purple and Blue blueberries, blackberries,

plums, raisins

eggplant, purple cabbage, purple flesh

potato

Red

cherries, cranberries, pomegranate, red

grapefruit, red grapes, watermelon, strawberries

beets, red onions, tomatoes, rhubarb,

red peppers 11

Snack Healthy!

Food Group Snack Ideas

Fruits and Vegetables

raisins, baby carrots, cucumbers, bell peppers, grape tomatoes, apples, peaches, plums, pears, bananas, unsweetened

apple sauce, cherries and cranberries

Protein or

Dairy

plain or spiced nuts and

seeds, low-fat yogurt, fat-free yogurt, low-fat string

or cottage cheese, fruit and nut mix

Grains

whole-grain granola bars, Cheerios, Grape Nuts,

single serving baked chips, graham crackers, light

popcorn, brown rice cakes

12

Your Breakfast Cereal Guide Go Slow Stop

General Mills Fiber One

General Mills

Cheerios

General Mills Total Whole Grain

General Mills Wheaties

Kashi Go Lean

Kellogg’s All Bran Extra

Kellogg’s All Bran Original

Kellogg’s Product 19

Nabisco Shredded Wheat

Nature’s Path Mesa Sunrise

Nature’s Path Multigrain

Oatbran Flakes

Post Grape Nuts

Fiber One Honey

Nut Clusters

Frosted Mini Wheats

Honey Nut Shredded

Wheat

Kashi Go Lean

Crunch

Kashi Good Friends

Kellogg’s Smart

Start Healthy Heart

Post Banana Nut

Crunch

Post Raisin Bran

General Mills

Cinnamon Toast

Crunch

General Mills

Cocoa Puffs

General Mills Trix

General Mills

Reese’s Puffs

Kellogg’s

Frosted Flakes

Post Cocoa Pebbles

Post Fruity Pebbles

Post Honey-Comb

Post Waffle Crisp

13

Easy Salad Dressing

Ingredients • ½ cup olive oil (or other oil) • 1 teaspoon honey • ¼ cup balsamic vinegar** • ¼ teaspoon salt • ½ clove garlic, minced Other dressing options: ** Citrus Dressing: use lemon, lime, orange or

grapefruit juice in place of vinegar ** Honey Mustard Dressing: use Dijon or stone

ground mustard in place of vinegar ** Ranch Dressing: use plain yogurt, pinch of

fresh dill and chives, finely chopped in place of vinegar. Leave out honey

Preparation

1. Whisk ingredients in a mixing bowl until well combined

2. Adjust to taste

3. Pour over salad or cooked vegetables

4. Use right away or store in air tight jar in the refrigerator for up to 1 week

Makes up to 12 servings 1 serving equals 2 tablespoons

14

Add Flavor Without Salt and Fat!

Use Herbs and Spices

Herb or Spice Taste or Flavor Use in

All Spice

• Combination of

cinnamon, clove and

nutmeg

• Native to West India

Sausages, braised meats, poached fish, cooked fruits, puddings, pies, and relishes

Basil

• Aromatic green leaf • Member of the mint family

Tomato dishes, pesto, egg dishes, salads, fish and marinades

Cayenne

• Very powerful ground hot pepper • Native to French Guiana

Soups, sauces, fish, and eggs

Chives • Fine, hollow green top of a very small onion

Salads, egg and cheese dishes, fish soups, and sauces

15


Use Herbs and Spices Herb or Spice Taste or Flavor Use in

Cilantro

• Light green aromatic leaf • Shaped like flat parsley but has a stronger flavor

Salads, salsa, sauces, soups, eggs, and dressings

Curry

• Mixture of 20 spices

including turmeric, cumin,

coriander, ginger, clove and

cinnamon

• Peppery and yellow in color

Cabbage, broccoli, cauliflower, fish, meat and rice

Dill • “Dill pickle” flavor Soups, sauerkraut, pickling, vegetables, sauces and shellfish

Garlic • Part of the onion family

• Strong and hot flavor

Everything from meats, vegetables, sauces, salads, and seafood

16




Ginger • Spicy • Light brown knobby root

Desserts, fruits, tea, pickling, Chinese, Caribbean and Japanese dishes

Mint

• Cool flavor

• Spearmint and peppermint

are most popular

Fruits, tea, water, fruit drinks, peas, carrots, jellies, soups and sauces

Nutmeg

• Sweet flavor

• Grown in the Netherlands,

East and West Indies

Pies, cream sauces, soups, chicken, veal, vegetables, desserts and breads

Oregano • Strong flavor

• From Italy and Mexico

Italian and Mexican dishes, tomato sauces, soups, stews, meats, salads and marinades

Paprika • Mildly spicy and sweet red

pepper flavor

Fish, seafood, garnish, salads and sauces

17




Parsley

• Green leaf, curly or flat with a delicate, sweet flavor

Garnish, stews, sauces, salads, vegetables and potatoes

Rosemary

• Very aromatic light green

leaf resembling pine

needles

Lamb, fish, beef, sauces, soups, stews, salads, bread and marinades

Sage • Pungent gray green herb

with fuzzy oblong leaves

Stuffing, meat, poultry, soups, stews, salads and fish

Thyme • Tiny brownish green leaf

and very aromatic

Soups, chowders, stocks, sauces, meats, poultry and salad dressings

Turmeric

• Yellow root of the ginger

family

• Mild, peppery flavor

Curry powder, pickles, relish, salads, eggs and rice

18

Check the Nutrition Label -

Better-for-you-foods have…

Nutrition Facts

Fat: no more than 3 grams per serving

Sugar: no more than 8 grams per serving

Salt or Sodium: no more than 200 milligrams per serving

Fiber: at least 3 grams per serving

19

Food Safety Tips

Clean Separate

Wash hands and kitchen surfaces Use different cutting boards for often with hot, soapy water. meat and vegetables.

Cook Chill

Use a thermometer to cook to the Refrigerate leftovers within 2 right temperature. hours. Store at less than 40º F.

20

Food Storage Tips How long can I keep it for?

Food Refrigerator Freezer

Bacon 7 days 1 month

Beef, roast and steaks 3-5 days 6-12 months

Beef, ground 1-2 days 3-4 months

Chicken or turkey, whole 1-2 days 3-4 months

Chicken or turkey, pieces 1-2 days 1 year

Eggs, fresh in shell 3 weeks Do not freeze

Eggs, hard-boiled 1 week Do not freeze

Ham, slices 3-4 days 1-2 months

Hot dogs 1 week (opened)

2 weeks (unopened) 1-2 months

Fish 1-2 days 6 months (lean fish)

2-3 months (fatty fish)

21

Food Storage Tips How long can I keep it for?

Food Refrigerator Freezer

Ketchup (opened) 6 months Do not freeze

Lunch meats 3-5 days (opened)

2 weeks (unopened) Do not freeze

Mayonnaise (opened) 2 months Do not freeze

Meat and poultry (cooked) 3-4 days 2-3 months

Mustard (opened) 1 year Do not freeze

Pork chops 3-5 days 4-6 months

Pork or veal, roasts 3-5 days 4-6 months

Salad dressings (opened) - not home made

3 months Do not freeze

Spaghetti sauce (opened) 5-7 days Do not freeze

22

Healthy Cooking Methods

Cooking Method Technique (How To)

Roasting You can roast foods on a baking sheet or in a roasting pan using the oven. Use a rack inside the roasting pan to collect fat drippings from meat.

Sautéing Use a nonstick pan to cook small pieces of food using broth, nonstick cooking spray or water in place of oil.

Steaming Use a steamer placed above boiling water. You can add seasonings to the water to add flavor to the food while it cooks.

Stir-frying Cooks small, same sized pieces of food using a large non-stick frying pan. Only a small amount of oil or non-stick cooking spray is needed.

23

Healthy Cooking Methods

Cooking Method Technique (How To)

Baking Place food in a pan or dish surrounded by the hot, dry air of your oven. You may cook the food covered or uncovered.

Braising Brown the food first in an open or covered pan on top of the stove, and then slowly cook it in the oven with a small quantity of liquid.

Grilling and Broiling

Exposes fairly thin pieces of food to direct heat. Place food on a broiler rack below a heat element.

Poaching Gently boil ingredients in water or a flavorful liquid such as broth, vinegar or juice until they're cooked through and soft.

24

Unit of Measure (dry or solid)

Equals (tablespoons or teaspoons)

1 tablespoon 3 teaspoons

1/16 cup 1 tablespoon

1/8 cup 2 tablespoons


1/3 cup 5 tablespoons and 1

teaspoon


Measurement Conversions

25

Unit of Measure (dry or solid)

Equals (tablespoons or teaspoons)


2/3 cup 10 tablespoons + 2 teaspoons


1 cup 48 teaspoons

1 cup 16 tablespoons


26

Unit of Measure Equals

8 fluid ounces 1 cup

1 pint 2 cups

1 quart 4 cups

1 gallon 4 quarts

16 ounces 1 pound


27

Asia and India

28 Vietnamese Summer Rolls

Vietnamese Summer Rolls

Ingredients

• 2 ounces rice vermicelli noodles

• 4 sheets rice paper

(12-inch size)

• 4 lettuce leaves

• 1 cup shredded carrots

• 16 fresh mint leaves

• 8 shrimps, cooked and chilled

• 1/2 cup hoisin sauce

• 1/4 cup bean sauce

• 1/4 cup plum sauce

Preparation

1. Soak noodles in water for 15 minutes and drain.

2. Soften each rice paper in lukewarm water.

3. Place ¼ of the vegetables and noodles on one side of each rice paper, then shrimp in the middle. Fold sides of paper in. Roll together.

4. Mix sauces for dipping, thin with water if needed.

Makes up to 4 servings

29

Basic Congee (“Jook”)

30

Basic Congee (“Jook”) (Chinese Breakfast Porridge)

Ingredients

• 3/4 cup long grain rice

• 9 cups water

• 1 teaspoon salt

** Turkey, chicken, fish, vegetables, and peanuts can

be added as desired **

Preparation

1. In large pot, bring water and rice to a boil. Reduce heat to medium-low. Place lid on the pot, tilting it to allow steam to escape.

2. Cook on medium-low heat, stirring occasionally, 60-75 minutes until thickened.

3. Add salt and serve with your choice of meat, vegetables, and nuts.


31

Stir-Fried Baby Bok Choy

32

Ingredients

• 4 bunches baby bok choy

• 1 ½ tablespoons vegetable oil for stir-frying

• 2 slices ginger, minced

• 2 tablespoons soy sauce

• 1 teaspoon sugar, or to taste

• 1/4 teaspoon salt

• 1/4 cup water

• A few drops sesame oil

Preparation

1. Wash bok choy and drain. Slice bok choy stalks and leaves lengthwise.

2. Heat vegetable oil in wok or pan. Add ginger and stir-fry for 30 seconds. Add the bok choy stalks, then the leaves.

3. Stir in soy sauce, sugar, and salt. Stir-fry on high heat for 1 minute, then add water.

4. Cover and simmer 2 minutes. Stir in sesame oil and serve.

Stir-Fried Baby Bok Choy Makes up to 4 servings

33

Stir-Fried Tofu with Vegetables

34

Stir-Fried Tofu with Vegetables

Ingredients

• 1/2 cup low-sodium vegetable broth • 1 tablespoon soy sauce • 1 tablespoon rice wine • 2 teaspoons sesame oil • 1 tablespoon each, minced

garlic and ginger • 1/8 teaspoon red pepper flakes • 12 ounces tofu • 2 tablespoons canola oil • 1 cup mixed vegetables of

choice

Preparation

1. Combine vegetable broth, soy sauce, rice wine, sesame oil, garlic, ginger, and red pepper flakes in a small bowl.

2. Cut tofu into 1-inch squares and blot dry.

3. Heat canola oil in pan on medium-high heat and stir-fry tofu 1-2 minutes, until brown.

4. Add vegetables and broth mixture, cook for 4 minutes.


35

Hominy Corn Porridge

Ingredients

• 1/2 cup hominy corn

• 6 cups water

• 2 cinnamon sticks

• 1/4 tablespoon salt

• 1/3 cup flour

• 2 cups unsweetened coconut milk

• 1 tablespoon grated nutmeg

• 2 tablespoons maple syrup

• 1/2 cup evaporated fat free milk

Preparation

1. Soak corn in water overnight. Place soaked corn with the soaking water, cinnamon, and salt in a saucepan. Bring to a boil. Simmer for 1 hour and 30 minutes.

2. Mix flour and coconut milk, then stir into the saucepan.

3. Bring porridge back to boil. Add nutmeg. Simmer for 5 minutes. Add syrup and evaporated milk. Cook for 5 minutes more. Serve hot.


36

Masoor Daal

37

Masoor Daal

Ingredients

• 1 cup red lentils or beans

• 1 inch of ginger, finely

diced

• 1/4 teaspoon ground turmeric

• 1 teaspoon salt

• 1/2 teaspoon cayenne pepper, or to taste

• 4 teaspoons vegetable oil

• 4 teaspoons dried onion

• 1 teaspoon cumin powder

Preparation

1. Rinse lentils. Place in saucepan with ginger, turmeric, salt, and cayenne.

2. Cover with 1 inch of water and bring to a boil. Skim off foam that forms on top. Reduce heat and simmer, stirring occasionally, until lentils are tender and soupy.

3. In a microwave safe dish, mix oil, onion, and cumin powder. Microwave on high for 45-60 seconds. Stir into lentil mixture.


38

Caribbean

Jerk Chicken 39

Jerk Chicken

Ingredients

• Spices: ½ of one nutmeg, 1 cinnamon stick, 1 tablespoon coriander seeds, 1 teaspoon whole cloves, 6 pimiento seeds and 1 teaspoon black peppercorns

• 1 bunch scallions, chopped • 1 large onion, chopped • 2 Scotch Bonnet peppers* *Wear gloves to handle peppers!* • 10 sprigs thyme • 10 garlic cloves • 1/2 cup fresh lime juice • 1 cup soy sauce • 1/2 cup sugar • 1 whole chicken, cut up

Preparation

1. Grind spices and toast in a dry skillet.

2. In a food processor, puree scallions, onion, Scotch Bonnet peppers, thyme, and garlic. Combine with spices in a bowl. Stir in lime juice, soy sauce, and sugar.

3. Score chicken and season with salt. Spoon jerk marinade over chicken and rub into scores.

4. Marinate in fridge for 2 hours.

5. Bake at 350º F for 35 minutes.


40

Smothered Greens

Ingredients

• 2 pounds of collard greens

• 2 tablespoons canola oil

• 1/4 pound dark turkey meat

• 2 garlic cloves, crushed

• 1/4 teaspoon cayenne pepper

• 1 onion, chopped

• 1 teaspoon ginger, chopped

• 3 cups water

• Salt and pepper to taste

Preparation

1. Wash collards well with cold water and remove stems.

2. Slice collard leaves into bite-size pieces.

3. Heat canola oil in a large pot and add all ingredients except for collards and water to make turkey stock. Sauté for 3-4 minutes until fragrant.

4. Add water and greens to turkey stock in pot.

5. Cook for 20-30 minutes. Add salt and pepper.


41

Callaloo

42

Callaloo (Dark Caribbean Leafy Greens)

Ingredients

• 1 cup coconut milk

• 6 cups water

• 2 pounds callaloo or collards, washed and trimmed

• 1 pound okra, sliced

• 1/2 onion, sliced

• 6 garlic cloves, chopped


• 1 hot pepper (Habanero or Scotch Bonnet) * *Wear gloves to handle pepper!*

Preparation

1. Boil coconut milk and water in a large pot over medium heat.

2. Add all of the other ingredients.

3. Cover the pot, turn heat to low, and simmer for 1 hour.

4. Remove hot pepper and stir mixture into a soup consistency.

5. Serve hot over brown rice.


43

Channa (Baked Chickpeas)

Ingredients

• 2 cans low-sodium

chickpeas

• 1 tablespoon canola oil

• 1 teaspoon garlic powder

• 1/2 teaspoon chili powder

• 1/4 teaspoon sea salt

Preparation

1. Rinse chickpeas in water.

2. Mix chickpeas with oil and seasonings.

3. Spread on a baking tray in a single layer.

4. Bake at 350º degrees F for

30-45 minutes, stirring half way through, until golden brown.

5. Cool and store in air tight container.

Makes up to 2-4 servings

44

Cheese Grits

Ingredients

• 1 cup low-fat milk

• 1 cup water

• 1/2 cup grits (dry)

• 1/4 cup of 2% cheddar

cheese, grated

• Dash of paprika

Preparation

1. Boil milk and water in a saucepan at medium heat.

2. Stir in grits and reduce heat to low.

3. Cover pot with a lid and simmer 5-7 minutes, stirring occasionally.

4. Remove from heat and spoon grits into a bowl.

5. Sprinkle grated cheese and paprika on top.


45

Coconut Cookies

46

Coconut Cookies

Ingredients

• 4 tablespoons butter

• 1/2 cup sugar

• 1 egg

• 1/2 teaspoon lime juice

• 1/4 cup low-fat milk

• 2 cups all purpose flour

• 1 ½ teaspoons baking

powder


• 2 cups grated coconut

Preparation

1. Cream together butter and sugar in large bowl with an electric beater.

2. Stir in egg, lime juice, and milk.

3. In a separate bowl, combine dry ingredients and coconut. Add to egg and butter mixture.

4. Drop 1 tablespoon of dough for each cookie onto a baking sheet lightly greased with butter.

5. Bake 350º F for 15-20 minutes.

Makes up to 24 cookies

47

Crispy “Oven-Fried”Chicken

Ingredients

• 2 skinless chicken breasts

• 1 egg, beaten

• 1/3 cup breadcrumbs


Preparation

1. Line a baking sheet with aluminum foil.

2. Combine canola oil and breadcrumbs in a bowl.

3. Dip each chicken breast into the beaten egg, then into the breadcrumbs to coat.

4. Place on baking sheet and bake at 450º F for 30 minutes.


48

Yams with Codfish

Ingredients

• 4-6 ounces boneless, salted codfish

• 1 medium onion, sliced

• 1/2 bell pepper, diced

• 1/4 hot pepper *, diced

(Habanero or Scotch bonnet) *Wear gloves to handle pepper*!

• Black pepper to taste

• 1 ½ pounds yams, peeled and cut into 2-inch cubes

• 4 tablespoons olive oil

• Garnish: avocado slices

Preparation

1. Soak fish in a bowl of boiling hot water for 5 minutes. Drain and repeat 2 times, until salt is removed to your liking. Tear fish into small pieces. Mix in onion, diced peppers, salt, and black pepper.

2. Bring yams to a boil in a large pot and simmer for 15-20 minutes, until soft. Drain and set aside.

3. Heat oil in pan. Add fish mixture and cook for 6 minutes. Mix in the yams and cook 2-3 minutes more.

Serve hot.


49

Collard Greens

Ingredients

• 1 tablespoon olive oil


• 1 pound collard greens

• 1 cup low-sodium broth

• 1 tablespoon balsamic vinegar

• 2 teaspoons sugar

• Pinch of salt

• Red pepper flakes to taste

Preparation

1. Wash the greens and trim the stems off the leaves.

2. Roll 2-3 leaves together like a cigar and slice once lengthwise, and then cut cross-wise into 1-inch pieces.

3. Heat the oil in a large skillet. Cook garlic for 1 minute. Stir in greens and other ingredients.

4. Cover and cook for 45 minutes, adding water as needed.


50

Caribbean Shepherd’s Pie

51

Caribbean Shepherd’s Pie

Ingredients

• 2 pounds yucca or potato, peeled and cubed

• 1 tablespoon butter


• 1 large onion, diced

• 1 medium carrot, diced

• 1 pound lean ground beef

• 2 tablespoons store-bought Jerk seasoning

• Salt, pepper, and paprika to taste

Preparation

1. Boil yucca for 15-20 minutes

2. Drain and mash the yucca, then mix in the butter.

3. Sauté onion and carrots in oil for 5 minutes. Set aside.

4. Brown ground beef in pan. Add onion, carrots, and Jerk seasoning.

5. Layer beef and yucca in a 2 quart casserole dish. Sprinkle with seasonings.

6. Bake at 350º F for 25 minutes.


52

Latin America and South America

Arepas de Chocolo con Queso 53

Arepas de Chocolo con Queso (Colombian Corn Cakes)

Ingredients

• 5 cups fresh corn kernels

• 1/2 teaspoon brown sugar


• 1 tablespoon unsalted butter, plus more if needed

• 4 slices part-skim mozzarella cheese to serve

Preparation

1. In a blender, puree all the ingredients until a thick batter is formed.

2. Melt butter in skillet over medium heat. Add ¼ cup of batter onto the skillet for each arepa.

3. Cook 2 minutes until golden brown. Flip over to cook other side.

4. Transfer to foiled platter. Serve with cheese on top.


54

Alcapurrias (Ground Beef Fritters)

Ingredients

Dough:

• 5 green plantains

• 2 pounds yautia (taro root)

• 2 teaspoons salt

• 1 packet Sazón with achiote


Stuffing:

• 1/2 pound lean ground beef

• 1/2 teaspoon each of: dried oregano, olive oil, Sazon with achiote, salt, and capers

• 1/4 teaspoon black pepper

Preparation

1. Peel bananas and yautia, soak in salted water, and then grate finely. Mix in the salt, Sazón and butter. Refrigerate for 3 hours.

2. In an oiled pan, brown the meat. Add spices and oil. Cook for 15 minutes. Spread ¼ cup of dough onto aluminum foil. Fill with spoonful of meat. Cover with more dough.

3. Bake at 375º F until golden brown.


55

Arroz Con Pollo

56

Arroz Con Pollo

Ingredients

• 1 pound diced chicken breast

• 1/4 cup olive oil

• 2 cups of chopped carrots

and celery

• 1 small can tomato sauce

• 1/2 cup Sofrito (finely chopped cilantro, garlic, onion, peppers, scallion, salt, oil)

• 1 tablespoon salt

• 2 cups brown rice

• 4 cups boiling water

Preparation

1. In a large pan, brown the chicken and set aside.

2. Heat oil over medium heat and cook vegetables, tomato sauce, Sofrito, and salt for 5 minutes. Stir in the chicken and rice.

3. Add boiling water until about 1 inch above the rice. Boil uncovered until water is absorbed. Cover and continue to cook over low heat for 30 minutes.


57

Sancocho

58

Sancocho (Traditional Latin American Soup)

Ingredients


• 5 garlic cloves

• 1 ½ pounds lean beef, cubed

• 1/2 cup each: chopped yellow onion, green pepper, celery

• 1/4 cup of cilantro, chopped

• 4 quarts beef stock

• 4 medium tomatoes, chopped

• 1 each: cubed yellow plantain, sweet potato, and chayote

• 3 medium potatoes, cubed

• 2 ears corn, kernels sliced off

Preparation

1. In a pot over medium-low heat, combine oil, garlic, beef, and onions. Stir until beef is brown on all sides.

2. Add in peppers, celery, cilantro, tomatoes, and 1 quart of stock. Cook down until reduced by half. Season with salt and pepper to taste.

3. Add in all the remaining vegetables and stock. Cook until meat is tender and the vegetables are soft.


59

Chimichurri Sauce

Ingredients

• 1 cup fresh parsley

• 3/4 cup extra virgin olive oil

• 4 tablespoons red wine vinegar

• 2 tablespoons dried oregano

• 1 ½ teaspoons ground cumin

• 1 teaspoon salt

• 1/2 tablespoon garlic

• 1 tablespoon lemon juice

• 1 tablespoon chopped red onion

Preparation

1. Using a food processor, blend parsley, olive oil, red wine vinegar, oregano, cumin, salt, garlic, lemon, and red onion for 10 seconds on medium speed.

2. Use this sauce to marinate meats, seafood, or chicken. It can also be added to cooked vegetable or meat dishes.


60

Bistec Encebollado (Latin Style Steak and Onions)

Ingredients

• 2 pounds lean beef or chicken, thinly sliced


• 2 tablespoons minced garlic

• 2 large white onions, sliced in rings

• 2 large carrots, chopped

• 2 green or red peppers, sliced

• 1/4 cup white vinegar

• 1½ cups water

• 1 teaspoon salt

Preparation

1. Put all ingredients in a gallon-size plastic bag and

shake to mix. Refrigerate for 4 hours or overnight.

2. Put all ingredients from the bag in a skillet and bring it to a boil. Cook over low heat, covered, for about 40 minutes.

3. Serve with brown rice and a green salad.


61

Chicken Quesadillas

Ingredients

• 1 tablespoon vegetable oil

• 2 green and 2 red bell peppers, chopped


• 1 pound chicken breast, diced

• 1/4 cup chopped cilantro

• 8 whole wheat tortillas

• 8 ounce low-fat cheddar

cheese, shredded

• 8 ounce part-skim mozzarella cheese, shredded

Preparation

1. Preheat oven to 350º F. 2. Heat oil in a large saucepan. Stir

in the peppers, onions, and chicken. Cook for 10 minutes until the vegetables are soft.

3. Layer half of each tortilla with the chicken mixture. Sprinkle cilantro and cheese on top. Fold tortillas in half.

4. Bake on a greased sheet pan until cheese has melted, about 10 minutes.


62

Chicken Tacos Dorados

Ingredients


• 1 cup chopped onions

• 1 cup chopped tomatoes

• 1 teaspoon chili powder


• 1/2 teaspoon garlic powder

• 3 cooked skinless chicken breasts, diced

• 1 cup part-skim mozzarella

• 10 whole-wheat tortillas

• Garnish: lettuce, cilantro, and low-fat sour cream

Preparation

1. Preheat oven to 450º F. Heat oil in pan and cook onions until translucent. Add tomatoes, spices and chicken. Cook for 15 minutes, stirring occasionally.

2. Spoon chicken mixture onto tortillas and roll up tightly. Bake for 15 minutes until crispy. Sprinkle cheese on top and bake 5 minutes more. Garnish with lettuce, low-fat sour cream, and cilantro on top.


63

Mangu (Mashed Plantains)

Ingredients

• 4 green plantains


• 2 red onions, chopped

• 1 tablespoon vinegar


• 1 cup cold water

• 1 teaspoon sea salt

Preparation

1. Peel the plantains and cut into 8 pieces. Boil the plantains for 25-30 minutes.

2. Heat oil in a shallow pan. Cook onions with vinegar for 3-4 minutes. Set aside.

3. Drain cooked plantains and mash with a fork. Add butter, cold water, and salt. Keep mashing until smooth. Place cooked onions on top. Serve with eggs or low-fat cheese.


64

Morir Soñando (“To Die Dreaming” Drink)

Ingredients


• 2 cups of low-fat milk

(soy or almond milk)

• 1/2 teaspoon vanilla

• 2 cups of fresh squeezed orange juice

• Lots of crushed ice

Preparation

1. Mix milk, sugar, and vanilla until sugar has dissolved.

2. Add orange juice and whisk.

3. Pour over ice and serve with a straw.


65

Dominican Pastelon

Ingredients


• 1 pound ground turkey

• 1 red onion, chopped

• 1 green pepper, chopped

• 1 teaspoon crushed garlic

• Pinch of sea salt and pepper

• 6 ripe yellow plantains, peeled

• 1/4 cup butter

• 1 cup low-fat cheddar cheese, grated

Preparation

1. In a skillet, heat oil and cook the turkey, onion, green pepper, garlic, salt, pepper, and 2 tablespoons of water.

2. Boil plantains until tender. Use a hand mixer to puree plantains and butter.

3. In a 9x9 baking pan, layer half the plantains, then 1/3 cup cheese, then the turkey. Layer another 1/3 cup cheese, rest of plantains, and rest of cheese. Bake at 350º F for 15 minutes.


66

Shrimp Ceviche

67

Shrimp Ceviche

Ingredients

• 2 pounds shrimp, peeled

• 2 red onions, sliced

• 2 tablespoons and 1/2 teaspoon sea salt, divided

• 3 tomatoes, diced

• 3 cups fresh orange juice

• 1 cup fresh lemon juice

• 2 tablespoons ketchup

• 1 tablespoon mustard

• 1 tablespoon fresh cilantro or parsley, chopped


• Pepper to taste

Preparation

1. Boil shrimp in salted water for 1 minute. Drain water and let shrimp cool.

2. Soak onions in a bowl with water and 2 tablespoons of sea salt for 10 minutes to sweeten onions.

3. In a bowl, mix onions, tomatoes, orange juice, lemon juice, ketchup, mustard, cilantro, oil, ½ teaspoon salt, and pepper to taste. Mix in chilled shrimp.


68

Lomo Saltado (Stir-fried Beef and Potatoes)

Ingredients

• 1/4 cup red wine vinegar

• 1 tablespoon soy sauce


• 1 each of yellow, red, and green pepper, cut into strips


• 1 pound sirloin beef strips

• 1 red onion, cut into strips


• 5 red potatoes, peeled, boiled, and cut into strips

• 2 tomatoes, cut into wedges

Preparation

1. In a bowl, stir together vinegar, soy sauce, sugar, and peppers. Set sauce aside.

2. Heat 1 tablespoon oil in a skillet over medium heat. Add beef and cook for 3 minutes, set aside. Heat remaining oil in skillet to cook onion and garlic until brown. Mix cooked beef back into skillet.

3. Transfer beef and vegetables onto a plate. Pour sauce on top. Stir in tomatoes and cooked potatoes.


69

Cuban Picadillo

Ingredients


• 1 pound lean ground beef or turkey


• 1 green pepper, chopped

• 2-3 garlic cloves, chopped

• 15 ounces canned tomato sauce

• 1/4 cup dry white wine

• 1 cup olives

• 1/2 cup raisins

• 2 bay leaves


Preparation

1. Heat oil in a skillet. Cook the beef or turkey, onion, green pepper, and garlic until brown.

2. Add tomato sauce, wine, olives, raisins, bay leaves, salt, and pepper.

3. Cover and simmer for 30 minutes, stirring frequently.

4. Serve over brown rice.


70

Middle East and Europe

71 Fava Bean Soup

Fool Nabed (Egyptian Fava Bean Soup)

Ingredients

• 2 cups fava beans (broad beans), soaked overnight or 4 cups of canned fava beans

• 6-8 cups water to soak beans

• 1 teaspoon cumin

• 2 garlic cloves, crushed


• 1/4 cup lemon juice

• Garnish: 2 tablespoons fresh

parsley, finely chopped

Preparation

1. Drain beans and save 6 cups of the soaking water. Peel skins off and place beans with saved water in a saucepan. Bring to a boil. Reduce heat to medium and simmer for 45 minutes.

2. Puree beans in a blender. Return beans to saucepan and add the rest of the ingredients. Bring to a boil (add water if needed). Simmer for 5 minutes. Garnish with parsley.


72

Birum Ruz (Egyptian Rice Casserole)

Ingredients

• 2 cups low-fat milk

• 2 cups light cream

• 2 cups brown or wild rice


• 1 teaspoon unsalted butter or Smart Balance

Preparation

1. Heat milk and cream to a light boil.

2. Put rice in casserole dish, adding hot milk and cream. Stir in salt. Bake at 400º F for 35 minutes.

3. Place butter on top of the rice. Allow to bake for another 20 minutes or until the rice has browned on top.


73

Real Hummus

74

Real Hummus

Ingredients

• 1 garlic clove

• 15 ounces canned garbanzo beans (chickpeas), reserve about a tablespoon for garnish

• 4 tablespoons lemon juice

• 2 tablespoons tahini

• 1 clove garlic, chopped

• 1 teaspoon salt


• Pepper to taste

Preparation

1. In a blender, puree the garbanzo beans, lemon juice, tahini, garlic, and salt until creamy and well mixed.

2. Transfer the mixture to a medium serving bowl.

3. Pour olive oil on top and sprinkle with pepper.

4. Garnish with reserved

garbanzo beans.


75

Baba Ghanoush

76

Baba Ghanoush

Ingredients

• 1 eggplant

• 1/4 cup lemon juice

• 1/4 cup tahini

• 2 tablespoons sesame seeds

• 2 cloves garlic, minced

• 1 ½ tablespoons olive oil


Preparation

1. Place eggplant on greased baking sheet and pierce the skin with a fork. Roast at 400º F for 30-40 minutes, turning occasionally, until soft.

2. Cool eggplant in bowl of cold water, then peel skin off. In a food processor, puree eggplant with remaining ingredients. Refrigerate for 3 hours before serving.


77

Mediterranean Cucumber and Yogurt Salad

78

Mediterranean Cucumber and Yogurt Salad

Ingredients

• 1 European cucumber or 3 Persian cucumbers, finely chopped or grated

• 2 cups drained yogurt

• 2 to 3 garlic cloves, mashed with 1/4 teaspoon salt

• 2 tablespoons chopped fresh mint



Preparation

1. Toss cucumber with a generous amount of salt and leave in a colander in sink for 15-30 minutes. Rinse and drain on paper towels.

2. Mix together yogurt, garlic, mint, salt, pepper, and olive oil. Stir in the cucumbers. Adjust seasonings to taste and serve.


79

United States of America

Easy Day Vegetable Lasagna 80

Easy Day Vegetable Lasagna

Ingredients


• 8 scallions, chopped

• 2 garlic cloves, minced

• 1 cup mushrooms, sliced

• 48 ounces jar of spaghetti sauce

• 8 ounces each: part-skim ricotta cheese and shredded part-skim mozzarella

• 10 ounces frozen spinach

• 1 egg

• 1/2 teaspoon garlic powder

• 8 ounces lasagna noodles

Preparation

1. Heat oven to 350º F. Heat olive oil in a pan to cook scallions, garlic, and mushrooms. Add sauce and set aside. In a bowl, mix ricotta cheese, spinach, egg, and garlic powder.

2. In a greased casserole dish, layer sauce mixture, noodles, and spinach mixture. Repeat layers, then top with noodles and remaining sauce. Cover with foil and bake for 45 minutes. Top with mozzarella and bake 15 minutes more.


81

Baked Apples

Ingredients

• 2 apples (Fuji or Gala or Granny Smith)

• 2 tablespoons raisins

• 1/4 cup chopped walnuts

• 2 tablespoons maple syrup


Preparation

1. Core apples, making ¾ inch wide cavity in middle of the apple, stopping before the bottom. Peel skin off top inch of each apple.

2. Fill apple cavity with raisins and walnuts.

3. Place apples in a baking dish. Drizzle with syrup and top with butter.

4. Bake at 350º F for 45-60 minutes.


82

Carrot Raisin Salad

83

Carrot Raisin Salad

Ingredients

• 4 cups shredded carrots (about 3-4 large carrots)

• 8 ounces canned crushed pineapple, liquid drained

and saved

• 1/3 cup raisins

• 1/3 cup plain yogurt

• 2 tablespoons light mayonnaise

• Pinch of salt

Preparation

1. In a medium bowl, combine carrots, pineapple and raisins.

2. In a separate bowl, combine 2 tablespoons saved pineapple juice with yogurt, mayonnaise, and salt.

3. Add yogurt mixture into carrots and stir well.

4. Chill in refrigerator until ready to serve.


84

Lentil Chowder

Ingredients

• 1 pound lentils

• 7 cups of water

• 2 tomatoes, halved, seeds removed

• 3 ounces tomato paste

• 1 potato, peeled and diced

• 1/2 acorn squash, peeled

• 1 green bell pepper, chopped

• 2 stalks celery, diced

• 1 tablespoon dried thyme

• 2 bay leaves

Preparation

1. Rinse and soak lentils for 30 minutes in lukewarm water.

2. Fill a medium stock pot with 7 cups of water. Add lentils, vegetables, and seasonings. Bring to a boil and cook on low heat for 1 ½ hours. Stir occasionally and add more water as needed.


85

Low-Fat Guacamole

86

Low-Fat Guacamole

Ingredients

• 2 zucchinis, chopped

• 1 scallion, finely chopped

• 1 garlic clove, minced

• 1 jalapeno pepper, minced

• 1 tablespoon lime juice, plus more to taste

• 1 ripe avocado

Preparation

1. Steam zucchini for 5 minutes. Drain well and mash. Set aside to cool.

2. Combine scallion, garlic, jalapeno, lime juice, and salt in a medium bowl.

3. Mash avocado and mix into bowl with other ingredients until smooth with small chunks.

4. Squeeze extra lime juice on top.


87

Baked Salmon with Cucumber Dill Sauce

88

Baked Salmon with Cucumber Dill Sauce

Ingredients

• Two 4 ounce salmon fillets

• Juice of ½ a lemon

• Black pepper to taste

• 1/4 cup shredded carrots

• 1/2 cup plain non-fat yogurt

• 1/4 cucumber, seeds removed and diced

• 1 tablespoon dill, chopped

• 1 teaspoon red wine vinegar

Preparation

1. Place salmon fillets on aluminum foil. Squeeze lemon juice and sprinkle black pepper on top of salmon. Top with shredded carrots.

2. Wrap each salmon fillet in foil. Bake at 350º F for 20-25 minutes.

3. Cucumber dill sauce: mix the rest of the ingredients and chill. Serve on top of cooked salmon.


89

Glossary

• Baking sheet: a flat, metal pan shaped like a rectangle used to cook food in an oven

• Baking tray: see “baking sheet” \

• Brown: cook food for a few minutes until it starts to turn brown

• Casserole Dish: a large dish that can be used in an oven

• Coat: cover

• Core: take out the center and the seeds of a fruit

Baking sheet or baking tray

Casserole dishes

90

• Cubed: cut into small squares or cubes

• Dash: like a pinch, a dash is a very small amount; about 1/8 of a teaspoon. It is the amount of an ingredient that you can hold between your thumb and first finger.

• Diced: cut into very small squares, about ¼ inch or

smaller (the size of your pinky fingernail)

• Drain: separate food from water or broth using

a colander (a large bowl with small holes)

• Garnish: decorate

Cubed meat

Diced vegetables

91

• Grate: shred into tiny pieces

• Halve: cut in half

(make two even pieces)

• Marinate: soak in dressing, broth, or sauce

• Mince: cut or grind into very small pieces with a

knife or press

• Pinch: like a dash, a pinch is a very small

amount; about 1/8 of a teaspoon. It is the amount of an

ingredient that you can hold between your thumb and first finger

• Puree: turn food into a smooth liquid by mixing in

a food processor or blender

• Saucepan: a round, deep pot, often with one handle

Grated cheese

Minced garlic

Saucepan

92

• Score: use a knife to make small cuts in a meat or

vegetable

• Simmer: cook at a heat that is just below boiling

• Skillet: frying pan

• Skim off: scoop off the foamy part on top of a broth or sauce

• Stockpot: a large, round pot, often with two handles

• Whisk: mix ingredients quickly with a fork or egg beater until they are soft or fluffy

Skillet

Stockpot

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Everyone's Plate by Community Healthcare Network

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Transcript of Everyone's Plate by Community Healthcare Network