Healthy Latin Recipes

Hola mi gente!

As a Latina, I am not the size of a toothpick or a mop. I have curves. I
have been blessed with meat on my bones. Unfortunately, we live in a
society where processed foods are at our every disposal but healthy,
organic, nutrient filled foods are either tasteless or hard to come by.
Today, I am going to share with you recipes from the Latin cuisine that are
full of flavor and healthy. I promise you will enjoy
these. I mean, come on we have to maintain our curvalicious appearance, but
also stay healthy. There is a difference between curvas and chichos
people. I hope you guys appreciate these amazing dishes.


Sopa de Platanos


·         3 green plantains, peeled (see Tip)

·         1 teaspoon extra-virgin olive oil

·         2 cloves garlic, minced (helps lower blood pressure)

·         1/2 cup finely chopped fresh cilantro, divided (decreases risk of

·         8 cups reduced-sodium chicken broth

1 1/2 cups water

·         1/2 teaspoon salt

·         Freshly ground pepper, to taste

·         8 teaspoons finely shredded Parmesan cheese

·         8 lime wedges


1.       Shred plantains using the large holes of a box grater.

2.       Heat oil in a large saucepan over medium heat. Add garlic and 1/4
cup cilantro; cook, stirring, until the garlic is softened, 1 to 2 minutes.
Add broth and water and bring to a boil. Stir in plantains and reduce heat
to a simmer. Simmer until the plantains are tender and the soup is
thickened, 25 to 30 minutes. Stir in the remaining 1/4 cup cilantro and
season with salt and pepper. Sprinkle each serving with 1 teaspoon Parmesan
cheese and garnish with a lime wedge.


*Per serving:* 121 calories; 2 g fat (1 g sat, 1 g mono); 6 mg cholesterol; 23
g carbohydrates; 0 g added sugars; 6 g protein; 2 g fiber; 315 mg sodium; 346
mg potassium.

*Nutrition Bonus*: Vitamin C (20% daily value), Vitamin A (15% dv).

*Carbohydrate Servings:* 1 1/2

*Exchanges:* 1 1/2 fruit


Asopao de Pollo


·         1 tablespoon extra-virgin olive oil

·         2 1/4 pounds boneless, skinless chicken thighs, trimmed and cut
into 2-inch pieces

·         4 Anaheim or poblano chile peppers, chopped

·         1 small onion, chopped

1 tablespoon dried oregano, crushed

·         1 teaspoon sweet paprika

·         1 teaspoon salt

·         1 8-ounce can tomato sauce

·         1 tomato, chopped

·         1 4-ounce jar pimientos, rinsed

·         8 pimiento-stuffed green olives, sliced

·         2 tablespoons capers, rinsed

·         8 cups water

·         2 1/2 cups brown rice

·         2/3 cup packed chopped fresh cilantro


1.       Heat oil in a large pot or Dutch oven oven over medium-high heat.
Add chicken, chiles, onion, oregano, paprika and salt and cook, stirring,
until the onions have softened, 3 to 5 minutes.

2.       Add tomato sauce, tomato, pimientos, olives, capers and water and
bring to a boil. Stir in rice; return to a boil. Reduce heat to a simmer
and cook, uncovered, until the sauce is thick, the rice is tender and the
chicken is cooked through, 35 to 45 minutes. Stir in cilantro and serve.


*Per serving:* 451 calories; 14 g fat (3 g sat, 6 g mono); 85 mg
cholesterol; 51 g carbohydrates; 30 g protein;5 g fiber; 635 mg sodium; 518
mg potassium.

*Nutrition Bonus*: Vitamin C (120% daily value), Magnesium (30% dv),
Vitamin A (25% dv), Iron (20% dv).

*Carbohydrate Servings:* 3

*Exchanges:* 3 starch, 1 vegetable, 3 lean meat




1.       Preheat oven to 350°F.

2.       Cook sugar and water in a small saucepan over medium-high heat,
gently swirling the pan (do not stir), until the mixture turns golden
brown, 5 to 7 minutes. Immediately, pour the caramel carefully into a
9-inch round metal cake pan. If it stiffens before it completely covers the
bottom of the pan, warm the pan in the oven, then swirl to cover the bottom.

3.       Beat cream cheese in a large bowl with a mixer at medium-high
speed until soft. Beat in eggs, one at a time, until thoroughly combined,
scraping down the sides. Add condensed milk, evaporated milk and vanilla;
mix until combined. Carefully pour into the prepared pan. (You may hear
some cracking; the pan will be very full.)

4.       Place the cake pan in a larger pan and pour enough hot water
around it to come 1 inch up the sides. Bake until golden and set at the
edges but still wobbly at the center, about 1 hour. A knife inserted in the
center should come out clean.

5.       Transfer the cake pan to a wire rack and let cool to room
temperature, about 1 hour. Then cover and refrigerate for at least 4 hours
or overnight. To serve, run a knife around the edge of the pan and invert
the flan onto a plate


*Per serving:* 247 calories; 8 g fat (4 g sat, 3 g mono); 160 mg
cholesterol; 33 g carbohydrates; 10 g protein;0 g fiber; 192 mg sodium; 478
mg potassium.

*Nutrition Bonus*: Calcium (18% daily value).

*Carbohydrate Servings:* 2

*Exchanges:* 2 other carbohydrates, 2 fat

Don’t forget to share your meals and pictures with me. Post to your IGs and
tag me!

Buen Provecho

Dira Monroe

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