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Tag: latin american

  • Vaca Frita Beef

    Vaca Frita Beef

    How to Make Vaca Frita Beef

    Vaca Frita, or “fried beef”, is a decadent Cuban dish of tender, crispy pan-fried beef. This healthier version features leans flank steak simmered for over an hour. Then the beef is shredded and pan-fried with just a little bit of cooking oil spray. Save the broth from the simmered beef for future cooking, like for a soup base or for cooking rice.

    Receta en Español aqui


    10 min prep time


    1 hr, 30 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, combine the beef, quartered onion, bay leaf, and water.
      Bring to a simmer. Reduce the heat to medium low. Cover and simmer until the
      beef is tender, about 1 hour 10 minutes. Transfer the beef to a cutting board and
      let cool. To save the broth for another use, skim any fat and strain the broth,
      discarding the bay leaf. Refrigerate for up to 1 week or freeze for up to 1 month.
    2. Heat 1 Tbsp oil in a large skillet over medium heat Add the sliced onion and
      cook, over medium heat, stirring occasionally, until the onion is very tender and
      begins to caramelize, about 10 minutes.
    3. Meanwhile, with two forks, shred the beef and transfer to a large bowl. Add the
      lime juice, garlic, remaining 1 tsp oil, salt, and pepper. Let stand 20 minutes.
    4. Spray a griddle or nonstick skillet with nonstick spray and heat over mediumhigh
      heat. Add the beef and caramelized onion and cook, turning occasionally,
      until the beef and onions are browned, about 8 minutes. Serve garnished with
      lime wedges and cilantro.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      380mg
      8%

    Ingredients

    flank steak (cut into 4 equal pieces)
    1 lbs

    medium onion (cut into quarters)
    1

    bay leaf
    1

    water
    4 cup

    olive oil (divided use)
    1 tbsp plus 1 tsp

    large onion (thinly sliced)
    1

    lime juice
    1/4 cup

    garlic (minced)
    2 clove

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    lime wedges
    for garnish

    chopped fresh cilantro
    for garnish

  • Oven-Baked Maduros (Sweet Plantains)

    Oven-Baked Maduros (Sweet Plantains)

    How to Make Oven-Baked Maduros (Sweet Plantains)

    This might not look like much of a recipe, but fried sweet plantains are a staple side dish in most Latin countries.
    Typically lunch consists of rice, steak, and beans plus a side of maduros. Baking
    them is much easier than frying and it brings out all their natural sugars. The secret here is to use super-ripe plantains.
    Plantains are one of the better carbs you can consume, because they’re filled with potassium, they can help regulate
    digestion and boost the immune system, and much more. So go ahead and enjoy them in moderation.


    10 min prep time


    18 min cook time


    6servings


    about 4 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400ºF. Line a small baking pan with foil. Spray the foil with
      nonstick spray.
    2. Place the plantains slices in one layer on the baking pan and spray the tops with
      nonstick spray. Bake until softened, about 12 minutes.
    3. Turn the slices, spray with nonstick spray, and bake until the plantains are
      tender, about 6 minutes longer.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Latin American
    Snacks
    Sides
    Quick & Easy
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      about 4 slices


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      230mg
      5%

    Ingredients

    nonstick cooking spray
    1

    very ripe plantains (black skin) (peeled and cut diagonally into 1/2-inch thick slices)
    2 (about 1 lb total)

  • Corn and Cheese Phyllo Empanadas

    Corn and Cheese Phyllo Empanadas

    How to Make Corn and Cheese Phyllo Empanadas

    Greek phyllo dough stands in as a low fat alternative to traditional empanada dough in this classic Latin comfort food. You can find prepared phyllo dough in the freezer section at the grocery store. These empanadas are filled with a savory combination of corn, red peppers, and mozzarella cheese. For something sweet, you could fill the dough with cheese and guava paste.


    20 min prep time


    30 min cook time


    8servings


    1 empanada

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion
      and cook, stirring occasionally, until the onion is softened, about 6 minutes. Add
      the corn, roasted red peppers, and scallions; cook 2 minutes. Add the half-andhalf,
      stirring, until the liquid is almost evaporated, about 2 minutes. Remove from the heat; stir in the cheese. Let cool slightly.
    2. Preheat the oven to 375°F. Spray a large baking sheet with nonstick spray.
    3. Place one sheet of phyllo lengthwise on a work surface (cover the remaining
      phyllo with plastic wrap to keep from drying out). Lightly spray the phyllo
      sheet with nonstick spray; top with a second phyllo sheet and lightly spray with
      nonstick spray. With a sharp knife, cut the layered sheets in half lengthwise.
      Repeat this layering and cutting process with the remaining phyllo sheets to
      make a total of 8 strips of dough.
    4. Place a heaping Tbsp of filling to the left on the bottom end of one strip of phyllo.
      Fold one corner of the phyllo strip up and over the filling, then continue folding
      and overlapping, flag-fashion, to form a triangle. Place on the baking sheet and
      repeat with the remaining phyllo sheets and filling to make a total of 8 empanadas.
    5. Lightly spray the empanadas with nonstick spray. Bake until the empanadas are
      golden brown, 15–20 minutes. Let cool 10 minutes before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Latin American
    Vegetarian
    Snacks
    Sides
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1 empanada


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      120mg
      3%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    fresh, frozen, or canned corn kernels (thawed if frozen)
    1 cup

    roasted red peppers (drained and thinly sliced)
    1/4 cup

    green onion (scallion) (thinly sliced)
    2

    low-fat half-and-half
    1/4 cup

    part-skim shredded mozzarella cheese
    1/2 cup

    nonstick olive oil spray
    1

    frozen phyllo dough (at room temperature)
    8 (9×14-inch) sheets

  • Herby Bean Dip

    Herby Bean Dip

    How to Make Herby Bean Dip

    Who wants a snack? This inexpensive little dish takes just a few ingredients and is ready to go in minutes. It’s also packed with protein and low in fat, which makes it a great and heart-healthy snack for people with diabetes. The fresh herbs really help this dish shine, but they’re not necessary. Dried herbs, or even celery leaves or the green part of scallions (green onions), make a perfect substitute. In fact, this is a great way to use them so they don’t go to waste!


    5 min prep time


    0 min cook time


    10servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Serve with cut up raw vegetables, whole grain tortilla chips or crackers, or use as a sandwich or wrap filling.
    2. Add all ingredients to a bowl and mash with a fork or potato masher to combine.
    Veggie Rich
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Latin American
    Kid Friendly
    Vegetarian
    Snacks
    Quick & Easy
    No Cook
    Lunch
    Easy Pantry Recipes
    Budget Friendly
    Appetizers
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    Nutrition facts

    10 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      120mg
      3%

    Ingredients

    ground black pepper
    1/4 tsp

    fresh herbs (any combination of parsley, chives, basil, dill or mint, see Chef Tip) (chopped)
    1/4 cup

    garlic (minced)
    1 clove

    water
    1/4 cup

    low sodium canned beans (such as pinto, cannellini or great northern beans) (drained and rinsed)
    1 1/2 cup

  • Ajiaco (English)

    Ajiaco (English)

    How to Make Ajiaco (English)

    There are many variations of ajiaco. This one uses fresh chard.


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season with hot sauce and place egg slice in each bowl before serving.
    2. Heat 1 Tbsp oil in small skillet and brown onion. Add to stockpot, along with remaining ingredients except hot sauce and egg. Simmer for 20 minutes.
    3. Heat 1 Tbsp oil in large stockpot and brown meat 4–5 minutes. Add broth and water and bring to a boil. Cover, reduce heat, and simmer 30 minutes.
    Caribbean
    Latin American
    Mexican/Southwestern
    Appetizers
    Lunch
    Main Dish
    Sides
    Soup
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      16g

    Ingredients

    white onion (peeled and cut into thin vertical slices)
    1 large

    water
    2 cup

    low-fat, low-sodium beef broth
    4 cup

    beef stew meat
    1 1/2 lbs

    canola oil (divided)
    2 tbsp

    hard-boiled egg (sliced)
    2

    hot sauce
    to taste

    fresh parsley (chopped)
    1 tbsp

    celery (chopped)
    1/2 cup

    black pepper
    1/4 tsp

    salt
    1 tsp

    dried oregano
    1/2 tsp

    garlic cloves (minced)
    1

    swiss chard (washed and chopped)
    1 cup

    large carrots (julienned)
    2

    medium potatoes (each peeled and quartered)
    8

  • Quinoa Seafood Paella

    Quinoa Seafood Paella

    How to Make Quinoa Seafood Paella

    Author and celebrity chef Ingrid Hoffman says, “My apologies to Spain, but I love this version of paella more than the original; the quinoa seems to soak up the flavor more than the rice or arroz bomba that is used in the classic Spanish dish. I find paella to be such an easy and beautiful dish to present when serving multiple people. One key ingredient is saffron. I use Persian (Iranian) saffron, which I buy online, because I prefer it to the commercial versions you find at the supermarket. It has so much flavor, so a little goes a long way. I store it powdered in my fridge and use it in stews, soups, rice, veggies, etc.”

    To get this recipe in Spanish click here.


    20 min prep time


    33 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet or paella pan over medium-high heat. Add the onion, bell peppers, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the tomato paste and saffron to the skillet, stirring until well mixed. Add the quinoa, broth, tomatoes, and salt; bring to a boil. Reduce the heat to medium low. Cover and simmer until the liquid is absorbed and the quinoa is tender, about 20 minutes.
    3. Tuck the shrimp and calamari into the quinoa mixture. Cover and cook until the shrimp and calamari are cooked through, about 5 minutes. Remove from the heat; sprinkle with parsley and garnish with lemon wedges.
    Mediterranean
    Latin American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      590mg
      13%

    Ingredients

    extra virgin olive oil
    1 tbsp

    onion(s) (finely chopped)
    1

    red bell pepper (thinly sliced)
    1

    green bell pepper (thinly sliced)
    1

    garlic (minced)
    4 clove

    tomato paste
    1 tbsp

    Spanish saffron threads
    1 tsp

    uncooked quinoa (rinsed)
    1 cup

    low sodium chicken broth
    2 cup

    canned diced tomatoes
    1 (10-oz)

    coarse salt
    1/4 tsp

    wild, never frozen, large shrimp, peeled and deveined (about 30 shrimp)
    1 lbs

    calamari rings
    1 lbs

    flat leaf parsley (chopped)
    3 tbsp

    lemon (cut into 8 wedges)
    1

  • Fennel, Radish, and Orange Salad

    Fennel, Radish, and Orange Salad

    How to Make Fennel, Radish, and Orange Salad

    This colorful salad is full of surprising flavors—sweetness from the orange, richness from the fennel, and a little bit of spice from the radish and arugula.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the vinegar, oil, honey, salt, and pepper in a large bowl. Add the oranges, fennel, radishes, and mint; toss until well mixed.

    2. Serve over a bed of arugula.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Latin American
    Salads
    Vegetarian
    Sides
    No Cook
    Foodie
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      520mg
      11%

    Ingredients

    sherry vinegar
    2 tbsp

    olive oil
    2 tbsp

    honey
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    navel oranges (peeled and cut into wedges)
    2 (about 1 1/2 lbs total)

    fennel bulb (halved, cored, and thinly sliced)
    1 large (about 1 lb)

    radishes (thinly sliced)
    6 whole

    chopped fresh mint
    1/4 cup

    baby arugula
    5 oz (about 6 cups)

  • Kidney Bean Stew

    Kidney Bean Stew

    How to Make Kidney Bean Stew

    Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

    Receta en Español aquí


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
    Fiber Focused
    Low Sodium
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    garlic (minced)
    2 clove

    peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)

    no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can

    unsalted chicken broth
    1 1/2 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    chopped cilantro
    1/4 cup

  • Coastal Sancocho

    Coastal Sancocho

    How to Make Coastal Sancocho

    Sancocho is a type of latin american stew made with meat and root vegetables. This recipe uses heart-healthy fish instead of beef for a flavorful dish that is low is saturated fat.


    20 min prep time


    50 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the other half of the onion and 1/2 cup cilantro in small bowl. Garnish each soup serving with 1 Tbsp mixture.

    2. Add potatoes, carrots, plantain, fish, and lime juice and simmer for 15 minutes. Add peas and cabbage and simmer 5 minutes.

    3. Add cassava and milk, cover, and simmer for 20 minutes.

    4. Heat oil in large stockpot and sauté 1/2 of the onion, garlic, pepper, and 1 Tbsp cilantro for 3–4 minutes. Add clam juice and water and bring to a boil.

    Latin American
    Soup
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      12g

    • Potassium
      640mg
      14%

    Ingredients

    finely chopped cabbage
    1/2 cup

    fresh or frozen peas
    1/2 cup

    lime juice
    1/2 tsp

    fillet of sole (cut into bite-sized pieces)
    1/2 lbs

    firm-fleshed white fish (such as halibut, sea, bass, or cod) (cut into bite-sized pieces)
    1/2 lbs

    ripe plantain (cut into 1-inch pieces)
    1/2 whole

    carrots (cubed)
    2 med

    potatoes (peeled and cut into chunks)
    2 whole

    skim milk
    1 tbsp

    cassava (yuca) (peeled and cut into 4 pieces)
    1 lbs

    water
    4 cup

    clam juice
    2 cup

    chopped fresh cilantro (divided use)
    1 tbsp plus 1/2 cup

    finely chopped sweet or hot red pepper
    1/4 cup

    garlic (minced)
    1 clove

    onion (peeled and finely chopped, divided use)
    1 med

    olive oil
    1 tbsp

  • Beef Sancocho

    Beef Sancocho

    How to Make Beef Sancocho

    My grandparents would make sancocho over an open fire in their backyard; the wood smoke added so much flavor to the dish. Sancocho comes from the verb sancochar, which means to parboil. It is a very hearty soup common in all of Latin America, made of stewing hen, beef, and innards and served for lunch. Don’t worry; you don’t have to start a fire to make this version!

    Receta en Español: Sancocho Carne de Res

    To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 


    20 min prep time


    2 hr cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a nonstick Dutch oven or large nonstick saucepot over medium-high heat. Add the beef and cook, turning occasionally, until browned, about 5 minutes. Add the onion, bell pepper, cubanelle, celery, and garlic. Cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the broth, tomato sauce, adobo seasoning, salt, and bay leaves; bring to a boil. Reduce the heat to medium low. Cover and simmer until the meat is just tender, about 1 hour.
    3. Add the yucca, plantain, chayote squash, and tomato and cook, stirring occasionally, until the meat and vegetables are fork-tender, about 40 minutes.
    4. Remove from the heat. Remove and discard the bay leaves; stir in the cilantro.
    Mexican/Southwestern
    Latin American
    Soup
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      12g

    • Potassium
      720mg
      15%

    Ingredients

    olive oil
    2 tsp

    lean top round beef (cut into 1-inch chunks)
    1/2 lbs

    onion (chopped)
    1

    green bell pepper (chopped)
    1

    cubanelle or anaheim pepper (chopped)
    1

    celery (chopped)
    2 stalks

    garlic (chopped)
    3 clove

    unsalted beef broth
    32 oz

    no-salt-added tomato sauce
    1/4 cup

    Adobo seasoning
    1 tbsp

    salt
    1/2 tsp

    bay leaves
    3

    fresh or frozen yucca (thawed and cut into 2-inch pieces)
    3/4 lb (about 2 cups)

    green plantain (peeled and cut into 1-inch pieces)
    1

    chayote squash (peeled and cut into 2-inch cubes)
    1

    tomato (chopped)
    1

    chopped fresh cilantro
    1 cup