Curtido Cabbage Salvadore
This heart healthy recipe uses only a small amount of oil and salt.
1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 teaspoon dried, red pepper (optional)
1/2 teaspoon oregano
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon brown sugar
1/4 cup vinegar
1/2 cup water
Blanch the cabbage with boiling water for 1 minute. Discard the water.
Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
Place in refrigerator for at least 2 hours before serving.
Serve with Pupusas Revueltas.
Yield: 8 servings--Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg
Oven-Fried Yucca
Use cooking oil spray to cut back on fat.
1 pound fresh yucca (cassava), cut into 3-inch sections and peeled
(or 1 pound peeled frozen yucca)
Nonstick cooking oil spray
In a kettle, combine the yucca with enough cold water to cover it by 1 inch. Bring the water to a boil, and slowly simmer the yucca for 20 to 30 minutes, or until it is tender.
Preheat oven to 350° F.
Transfer the yucca with a slotted spoon to a cutting board, let it cool, and cut it lengthwise into 3/4-inch-wide wedges, discarding the thin woody core.
Spray cookie sheet with the nonstick cooking oil spray. Spread yucca wedges on cookie sheet, and spray wedges with cooking oil spray. Cover with foil paper and bake for 8 minutes. Uncover and return to oven to bake for an additional 7 minutes.
Yield: 6 servings--Serving size: 1 piece (2 1/2 inches long)
Each serving provides:
Calories: 91
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 66 mg
Iron: 3 mg
Pupusas Revueltas with Chicken
Ground chicken and low fat cheese help reduce fat and calories.
1 pound ground chicken breast
1 tablespoon vegetable oil
1/2 pound low fat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
1/2 teaspoon salt
5 cups instant corn flour (masa harina)
6 cups water
In a nonstick skillet over low heat, saute´‚ chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking.
Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator.
While the chicken mixture is cooling, place the flour in a large mixing bowl and stir in enough water to make a stiff tortilla-like dough.
When the chicken mixture has cooled, mix in the cheese.
Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2-inch thick circle. Put a spoonful of the chicken mixture in the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is 1/2-inch thick.
In a very hot, iron skillet, cook the pupusas on each side until golden brown.
Serve hot with Curtido salvadoreño
Yield: 12 servings--Serving size: 2 pupusas
Each serving provides:
Calories: 290
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 31 mg
Sodium: 211 mg
Calcium: 149 mg
Iron: 2 mg
Cited from http://www.nhlbi.nih.gov/health/public/heart/other/syah/index.htm
