Simple recipes

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.

INGREDIENTS

2 pounds chicken breast, bone in, skinless
7 cups water
3 ounces brown onion, peeled, medium dice
2 teaspoons chicken bouillon
2 stalks celery, large dice
½ teaspoon fresh oregano
3 each carrot, peeled, large dice
8 ounces potato, peeled, large dice

METHOD

* In a stock pot, add chicken, water, onion, chicken bouillon, celery and
oregano.
* Cover, cook over medium heat for one hour.
* Remove chicken from stock pot, allow to cool for 5 minutes.
* Remove chicken meat from bones tearing into ¼ inch strips.
* Add chicken pieces back into stock pot.
* Add potatoes and carrots, cook for 15 minutes.
* Serve in a large soup bowl.

Makes 14 cups
Servings 7

Note: This soup also tastes great the next day, when reheated.

Nutritional Guide
Per serving

Calories 181
Fat (g) 1.6
Saturated .4
Unsaturated 1.2
Protein (g) 29.2
Carbohydrates (g) 11
Fiber (g) 1.9
Cholesterol (mg) 70
Sodium (mg) 154

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.