Methods: SERVE WITH BROWN RICE

Transcription

1 Recipe Name Ajiaco Time for Preparation 30 minutes Total Cooking Time 1 hour 15 minutes Chicken breast 350 g ¾ lb Substitute for meatless chicken strips Water 1 liter 4 cups Salt 1 g ¼ tsp Russet potatoes 165 g 1/3 lb Peeled, rinsed and sliced (1/2 inch thick) Red potatoes 350 g 12 oz Peeled, rinsed and sliced (1/2 inch thick) Yukon gold potatoes 350 g 12 oz Peeled, rinsed and sliced (1/2 inch thick) Carrots 80 ml 1/3 cup Small dice Corn on the cob 1 piece Cut into 4 pieces Peas 80 ml 1/3 cup Frozen Cilantro Chopped 1. Place chicken breast in a large stock pot with water and salt. Bring to a boil and cook over low heat until the meat is tender approximately 30 min. Remove chicken and set aside. Cover with foil and refrigerate once it has cooled down. 2. Add the potatoes to the pot and bring to a boil over medium heat. Reduce heat and simmer, covered, until soft approx minutes. 3. Add carrots and corn and let simmer for 20min more. Remove from heat and add the peas. Shred chicken and place back into the pot. 4. Serve in soup bowl and season with salt and pepper. Garnish with cilantro. SERVE WITH BROWN RICE

2 Recipe Name Beef and Corn Casserole Time for Preparation 30 minutes Total Cooking Time 1 hour 25 minutes Number of Portions 5 servings Onion 250 g 1 piece Chopped Vegetable oil 45 ml 3 tbsp Celery 75 g/125 ml ½ cup Small dice Carrot 73 g/125 ml ½ cup Small dice Extra lean ground beef 516 g 1 ½ lb Cumin 1 g/10 ml 2 tsp Ground Salt 2 g/5 ml 1 tsp Black pepper 1 g/2 ml ½ tsp Ground Corn kernels 313 g/500 ml 2 cups Frozen Skim milk 250 g/375 ml 1 ½ cups Unsalted butter 92 g/125 ml ¼ cup Brown sugar 7 g ½ tbsp Basil 2 g 1 tsp Finely chopped Raisins 77 g/125 ml ½ cup Black pitted olives 34 g/75 ml 1/3 cup Sliced Egg 154 g 3 pieces Hard boiled and sliced 1. In a large skillet over medium high heat, sauté the onions in the vegetable oil until soft, about 5 minutes. Add diced celery and carrot and cook until soft, approximately 5 10 minutes. 2. Add extra lean ground beef, cumin, 1/2 tsp salt, and pepper to skillet. Cook, stirring until the beef is crumbled and browned, or no longer pink. Remove from heat and drain. Set aside. 3. Place the corn kernels in a food processor or blender with 3/4 cup milk. Process for 1 to 2 minutes, until corn is blended and appears creamy. 4. Over medium heat melt 1/4 cup butter in a medium saucepan, and add 1 tsp salt, 1 tbsp sugar, and the corn mixture. Add the remaining 3/4 cup milk and simmer, stirring until the mixture thickens about 5 to 10 minutes; add the chopped basil and remove from heat. 5. Preheat oven to 375F 6. Place the ground beef mixture in the bottom of a 3 4 quart casserole dish. Sprinkle raisins, olives, and hardboiled eggs over the beef. 7. Spread the corn mixture over the top of the casserole so that it covers the rest of the ingredients. 8. Bake in oven for 30 min, until the corn mixture is golden brown. 9. Serve warm SERVE WITH GREEN SALAD

3 Recipe Name Beef Enchiladas Time for Preparation 25 minutes Total Cooking Time 1 hour 35 minutes Number of Portions 5 servings Onion 199 g/175 ml ¾ cup Finely chopped Extra lean ground beef 610 g 1 ½ lb Substitute for vegetarian ground beef Enchilada sauce 750 ml 3 cups Recipe follows Cumin 1tsp Ground Salt 1.5 g/ 10 ml ½ tsp 6 Whole wheat tortilla 1038 g 12 pieces Warmed Vegetable oil 41 g/ 45 ml 3 tbsp Olives 40 g 2 oz Black, pitted, sliced Cheddar cheese 187 g/500 ml 2 cups Grated Enchilada Sauce Vegetable broth 1 liter 4 cups Low sodium Onion 96 g/60 ml ¼ cup Finely chopped Garlic 4 g 1 clove Minced Chili powder 9 g/15 ml 1 tbsp Flour 38 g/60 ml ¼ cup Salt 3 g/5 ml ¼ tsp Vegetable oil 14 g/15 ml 1 tbsp Red chili sauce 288 g/300 ml 10 oz Canned red chili sauce ENCHILADA SAUCE 1. In a medium saucepan, bring vegetable broth to a boil. Meanwhile, sauté onions and garlic in a medium saucepan over medium high heat until tender, about 5 minutes. 2. Add boiling broth. 3. In a large bowl, mix remaining ingredients with chili sauce to create a heavy sauce. 4. Add broth slowly and whisk constantly to avoid formation of lumps ENCHILADAS 1. Sauté onions in a medium skillet over medium high heat, until soft about 5 minutes. Add ground beef and let cook until no longer pink. 2. Add enchilada sauce, cumin, and salt and simmer for 30 min. 3. Preheat oven to 375F. In a frying pan, lightly fry tortillas in oil, then pat dry with paper towel to remove any excess oil ** 4. Dip each tortilla in enchilada sauce, coating both sides. 5. Add ripe olives to sauce mixture and set aside 1/2 cup. Divide mixture among 12 tortillas. Roll tortillas and overlap side down in a baking dish. 6. Coat with 1/2 cup sauce and bake in oven at 375F for 20 min 7. Sprinkle with cheese. Serve. SERVE WITH GREEN SALAD

4 Recipe Name Green Plantain Empanadas Time for Preparation 10 minutes Total Cooking Time 1 hour 20 minutes Plantains 4 pieces 4 pieces Unripe Extra Virgin Olive Oil 30 ml/20 g 2 tbsp Onion 437 g 1 piece Fine dice Cumin 5 ml 1 tsp Ground Garlic Powder 5 ml 1 tsp Light Butter 30 ml/419 g 2 tbsp Grated Egg 18 g 2 piece One egg for egg wash Salt 1 ml ¼ tsp Black Pepper 1 ml ¼ tsp Ground Non fat mozzarella cheese 198 g/500 ml 2 cups Grated Cottage cheese 57 g/30 ml 2 tbsp 1. Peel and cut 2 1/2 of the plantains into 1inch pieces. 2. Bring a large pot of salted water to a boil. Add the 1inch pieces 3. Heat olive oil over medium heat in a small skillet. Add onion, cumin and garlic powder and cook for about 5 minutes or until onion is tender. Set aside and cool. 4. Drain plantains. Mash with butter and egg yolk. 5. Peel remaining 1 1/2 plantains and grate with cheese grater. Mix with the cooked plantain and place in food processor to make a smooth dough. 6. Season dough with salt and pepper 7. Cover dough and let rest for 15 min. Meanwhile, in a bowl mix together the grated mozzarella cheese, cottage cheese, and onion mixture. Preheat oven to 350F 8. Divide dough into five. Take a piece of plantain dough and flatten it into a rough circle between two pieces of plastic wrap. Place 1/5 of the filling in middle, then fold dough over the filling to make a semi circle. Seal edges. 9. Place on a greased baking sheet. Apply a light coating of egg wash before baking. 10. Bake in oven at 350F for minutes or until golden brown SERVE WITH SALAD

5 Recipe Name Locro de Papa Time for Preparation 50 minutes Total Cooking Time 1 hour Canola oil 37 g/15 ml 1 tbsp Onion 279 g 1 piece Small dice Garlic 13 g 2 cloves Minced Cumin 5 ml 2 tsp Ground Yellow potatoes 531 g 1 lb Diced Water 250 ml 1 cup Chicken stock 500 ml 2 cups No sodium Peas 93 g/60 ml ¼ cup Frozen Carrot 59 g/60 ml ¼ cup Small dice Fat free milk 105 g/125 ml ½ cup Half and half cream 107 g/125 ml ½ cup Salt 2 ml ½ tsp Black pepper 1 ml ¼ tsp Ground Cheddar cheese, fat free 150 g 5 oz Grated Cilantro 30 ml 1 tbsp Minced Avocado 1 piece Small dice Queso fresco cheese Crumbled Green onions 5 pieces Chopped 1. Prepare base for soup by heating canola oil over medium heat in a large soup pot; add diced onions, minced garlic cloves, and cumin. Cook stirring frequently, until onions are tender, about 5 min. 2. Add potatoes to the pot and mix until they are coated with base. Continue cooking for about 5 min, stirring every couple minutes. 3. Add the water and chicken stock. Bring to boil and cook until potatoes are very tender. Use a potato masher to mash potatoes in the pot, leaving chunks of potatoes still in shape, the consistency of the soup should be creamy with small tender chunks of potatoes. 4. Add peas and carrots. Cook for 10 min. 5. Reduce heat to low and stir in the milk and cream. Let it cook for about 5 more min. Add salt and pepper. 6. Add the grated cheese and cilantro mix well and remove from heat. 7. Garnish with avocados, queso fresco and green onions. SERVE WARM WITH GREEN SALAD

6 Recipe Name Peruvian Ceviche *GLUTEN FREE* Time for Preparation 25 minutes Total Cooking Time 2 hours 20 minutes Boneless fillet of Haddock, 1 lb Pacific Snapper, or Halibut Sea salt 16 g/15 ml 1 tbsp Lime Juice 166 g/250 ml 1 cup Lemon juice 105 g/125 ml ½ cup Orange juice 112 g/125 ml ½ cup Onion 173 g 1 medium Sliced Red bell pepper 107 g 1 piece Seeded, deveined, and chopped Green bell pepper 91 g 1 piece Seeded, deveined, and chopped Jalapeno 21 g 1 piece Chopped Cilantro 5 g 1 tbsp Chopped 1. Cut fish into small pieces, about 2 inches. 2. In a medium sized bowl or container, salt the fish. Cover with the citrus juice then add the sliced onions and peppers. Mix well. 3. Refrigerate for at least 2 hours. 4. Garnish with cilantro and serve. SERVE WITH WHOLE GRAIN CRAKERS AND GREEN SALAD

7 Recipe Name Pupusas Time for Preparation 25 minutes Total Cooking Time 50 minutes Whole wheat flour 112 g/250 ml 1 cup Masa Harina corn flour 112 g/250 ml 1 cup Water 194 g/300 ml 5/6 cup** Onion 242 g 1 piece Small dice Celery 45 g 1 stalk Small dice Carrot 68 g ½ piece Small dice Red pepper 142 g 1 piece Small dice Mushrooms 59 g 6 pieces Thinly sliced Tomato sauce 216 g/250 ml 1 cup Black pepper 2 g 1/8 tsp Salt 7 g ½ tsp** 1. In a large bowl, mix whole wheat flour, masa harina and warm water until combined. On a lightly floured surface, knead well, to make a moist and firm dough. Cover and set aside for 5 10 minutes 2. Meanwhile, in a large skillet over medium high heat sauté onions, celery, carrot, red peppers and mushrooms for 2 3 minutes. Add tomato sauce, salt, and pepper, and let simmer for 10 minutes until sauce is thickened, stirring occasionally 3. On a floured surface, roll the dough into a log and cut it into 16 equal portions. Roll each portion into a ball. Flatten the dough, with a rolling pin, until it's about 1/2 " thick. 4. Fill half of the flattened dough with a spoonful of sauce. Cover with second piece of dough and pinch the sides closed. 5. Heat a large greased skillet over medium high heat. Cook each pupusa for about 3 5 min on each side until lightly browned and blistered. SERVE WITH CABBAGE SALAD

8 Recipe Name Stuffed Red Peppers Time for Preparation 40 minutes Total Cooking Time 1 hour 25 minutes Number of Portions 3 servings Raisins 137 g/62 ml ¼ cup Olive oil 20 g/30 ml 2 tbsp Onion 175 g 1 piece Finely diced Garlic 4 g 1 clove Minced Mushrooms 32 g/60 ml ¼ cup Carrot 50 g/60 ml ¼ cup Small dice Celery 50 g/60 ml ¼ cup Small dice Chili peppers 11 g/30 ml 2 tbsp Fresh, seeded, and finely chopped Cumin 5 ml 1 tsp Paprika 15 ml 1 tbsp Ground chicken 455 g 1 lb Chicken broth 68 g/100 ml 1/3 cup and 1 tbsp Low salt Water 75 ml 1/3 cup Egg 63 g 1 piece Hard boiled and chopped Black pitted olives 39 g/75 ml 1/3 cup Thinly sliced Salt ¼ tsp Black pepper 1/8 tsp Ground Red bell peppers 1155 g 3 pieces Queso fresco 258 g/250 ml 1 cup Crumbled 1. Preheat oven to 350F. 2. Place raisins in a small bowl and cover with boiling water. Let it sit for 10 minutes until raisins have grown in size. 3. Meanwhile, heat olive oil in a large skillet over medium high heat. Add chopped onions, garlic, mushrooms, carrot, celery and chili peppers and sauté until soft and fragrant, about 5 10 minutes. 4. Add the cumin and paprika and cook for 2 min more. Add the ground chicken and cook until browned and no longer pink. 5. Drain raisins and add them to the ground chicken. Add the chicken broth and water, and simmer for min. 6. Stir in hardboiled egg and black olives. Season mixture with salt and pepper to taste. 7. While the chicken is cooking, bring a large pot of salted water to a rolling boil. Slice the tops off of the peppers and reserve. Clean the inside of the peppers, removing the seeds and veins. 8. Cook the peppers in the boiling water until bright red and just tender, about 5 6 min. Drain peppers and blot dry with paper towels. 9. Cut peppers in half and fill with some of the seasoned ground chicken mixture. Pour remaining liquid on top. Top with 43g of queso fresco. 10. Place the peppers on a baking sheet. Bake the peppers for min, or until the cheese is melted and the filling is heated through. SERVE WITH CABBAGE SALAD