Quick and Easy Recipes

© Chef LaLa

Summer is almost here and summer vegetables are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer veggies are not only nutritious and delicious, they’ll help you look and feel your best by providing vitamin C, potassium, lutein, folate, iron, fiber, and essential hydration.  Try one or more of these summer veggies today:

Arugula	Eggplant	Potatoes
Avocados	Garlic	Shallots
Green Beans	Kohlrabi	Summer Squash
Beans	Mushrooms	Swiss chard
Beets	Okra	Tomatoes
Collards	Onions	Zucchini
Corn	Sugar Snap Peas
Cucumber	Peppers

Try some of these ideas… 

·         Skip the chips which make you thirstier and opt for bright crunchy carrots and celery which are low in calories and fat and high in nutrients that will keep you feeling refreshed

·         Add some fresh veggies to your summer salad for a cool light meal packed with nutrients

·         Load your baked potato or pasta with cooked veggies instead of butter or rich sauces or even toss with light olive oil or add to your favorite light sauces to give you flavor and energy on a hot summer day 

* One serving of vegetables is equivalent to ¼ cup dry or one medium sized fresh vegetable such as a carrot or ¾ of a cup of juice or ½ cup cooked or 1 cup raw veggies.

INGREDIENTS

1 cup medium grain rice
3 cups water
12 ounces evaporated milk, non fat
3 tablespoons condensed milk, low fat
2 ounces raisins
1 teaspoon ground cinnamon

 METHOD

* In a medium saucepan, combine rice, and water.

* Cook over low heat, covered, for 13 minutes, until tender.

* Add evaporated milk and condensed milk and raisins. Stir well.

* Cook 8-10 minutes.

* Rice should be moist, liquid (milk) should not be completely dry.

* Serve in individual plates.

* Garnish by sprinkling with cinnamon.

Makes 4 cups, 16 Servings

Nutritional Guide Per serving

Calories 83
Fat (g) .03
Saturated .01
Unsaturated .02
Protein (g) 2.9
Carbohydrates (g) 17.4
Fiber (g) .08
Cholesterol (mg) 1
Sodium (mg) 29

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.

INGREDIENTS16 ounces garbanzo beans, canned
16 ounces kidney beans, canned
16 ounces black beans, canned
16 ounces corn, canned
2 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
2 ounces roasted red bell pepper, from a jar, diced
6 ounces green bell pepper, seeded, small dice
2 tablespoons cilantro, fine chop
1 tablespoon italian parsley, fine chop

METHOD

* Rinse and drain all canned items.

* In a large bowl, combine all ingredients.

* Chill before serving for 15-20 minutes.

Servings 16

Nutritional Guide Per Serving

Calories 123
Fat (g) 1.6
Saturated .2
Unsaturated 1.4
Protein (g) 6.2
Carbohydrates (g) 22.7
Fiber (g) 4.4
Cholesterol (mg) 0
Sodium (mg) 156

Note: To save time, look for jarred roasted red peppers.

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.

INGREDIENTS

36 ounces granny smith apples

5 ounces honey

1 each lemon, juiced

¼ teaspoon ground cinnamon

METHOD

* Wash apples. Peel and core apples. Slice apples thru ¼ inch thick to resemble orange sections.

* In a medium bowl, mix together the apples, honey, lemon juice and cinnamon.

* Divide mixture and spoon into four separate baking containers or one pie container.

* Arrange apple segments in a uniform and neat order.

* Bake in a preheated oven at 375° for 15 minutes until tender and golden brown on top.

Makes 2½ cups

Note: When using decorative backing dishes, this simple dish can have a dramatic presentation

Servings 4

Nutritional Guide Per serving

Calories 272
Fat (g) .9
Saturated .2
Unsaturated .7
Protein (g) .6
Carbohydrates (g) 72.6
Fiber (g) 7.19
Cholesterol (mg) 0
Sodium (mg) 2

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.

6 ounces potato
½ teaspoon canola oil
2 stalks green onions, shredded
5 large eggs, whites only
1 large egg
½ teaspoon salt
¼ teaspoon pepper

METHOD

* Wash and boil the potatoes until tender. Peel and cut into medium dice.

* Separate five eggs from the egg whites into a mixing bowl.

* Add one whole egg to egg whites.

* Whip the eggs.

* Add salt and pepper, fold over to combine all ingredients.

* Heat the oil in a small nonstick skillet.

* Add onions, and potatoes to skillet.

* Cook until the potatoes are golden brown.

* Add egg mixture.

* Cook for two minutes .

* Transfer to a preheated oven for 8 minutes at 375˚.

* Cook until egg is set or firm.

* Allow to cool.

* Slice into wedges and serve.

Note: This dish is served at room temperature.

Servings: 2

Nutritional Guide Per serving

Calories 130
Fat (g) 2.6
Saturated .8
Unsaturated 1.8
Protein (g) 8.8
Carbohydrates (g) 12.9
Fiber (g) 1.5
Cholesterol (mg) 10
Sodium (mg) 442

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.

Sorry, this entry is only available in Spanish.

Sorry, this entry is only available in Spanish.

Sorry, this entry is only available in Spanish.

Sorry, this entry is only available in Spanish.

Sorry, this entry is only available in Spanish.