Mushrooms

Mushrooms are a great low-calorie, sodium-free, fat-free source of potassium and other nutrients and lend a fun flavor and texture to stir-fries, casseroles, pastas, rice dishes, pizza, meat dishes, burgers, salads and more. Available in many varieties, mushrooms are a great addition to a multitude of dishes and are even great as a grilled, sautéed, baked or fried side dish. Be sure, however, to use fresh, closed-gill varieties from your market as the ones that are decaying or picked from your own garden may be poisonous/toxic. Try marinating, stuffing, pickling or many other options for enjoying mushrooms.

Portobello mushrooms are often consumed by vegetarians as well as those who are watching their intake of fat, cholesterol and calories because of their larger, thicker, fleshier cap and distinct meaty texture. Portobellos can be eaten in place of a burger, marinated, grilled, roasted, sautéed, stuffed, baked or fried for a delicious, lighter, vegetarian meal or as an addition to meat and be kept frozen after cooking for several months. Be sure to wash gently and remove the gills on the underside of the cap by gently scraping, before cooking, as they have a bitter taste and a dark coloring when cooked.

Visit www.mushroomcouncil.com for more information.

Eat More, Feel Great, Weigh Less!

Wake up and eat your breakfast… then eat some more! Yes, you should eat, especially if you want to lose weight and stay healthy! It’s what you eat that makes all the difference to keep your body healthy and keep a steady metabolism to burn off the extra pounds that could put you at great risk for disease and even death.

66% of American adults are considered overweight or obese and at great risk of diabetes, heart attack, stroke and other diseases associated with extra weight putting undue stress on our bodies that lead to the leading causes of disease and death. Start on the path to good health now by adding texture, flavor, fiber, and nutrition and cutting fat in very simple ways and you will stay satisfied and see results quickly.

• BREAKFAST – Instead of a large muffin or a sausage, egg, and cheese sandwich with about 35g of fat…
• Opt for 2 bowls of bran cereal topped with fruit and skim or light soy milk and only 3g of fat or 2 eggs with fresh veggies, 2 slices of whole grain toast with jam and a glass of orange juice for only 12g of fat
• LUNCH – Instead of 1 slice of pepperoni pizza or a double cheeseburger with 32g of fat…
• Opt for A bowl of pasta with marinara sauce, zucchini, and a sprinkle of parmesan with a roll or a turkey sandwich on whole grain bread topped with mustard and fresh veggies, a side of fruit salad and a side of low-fat potato salad with a glass of water with lemon for only 7g of fat
• DINNER – Instead of macaroni and cheese or fried chicken with all the sides with 36g of fat…
• Opt for Veggie lasagna, a large green salad with fat free Italian dressing, a roll and a glass of wine for only 16g of fat or grilled chicken with barbecue sauce, a green salad, corn-on-the-cob, a baked potato and a glass of iced tea for only 494 calories and 6g of fat.
• SNACKS – Instead of regular potato chips with 30g fat…
• Opt for Lower fat baked chips or veggies with hummus dip for only 4g of fat
• DESSERT – Instead of a chocolate truffle or small slice of fruit pie for 14g fat or 1 cup premium ice cream with 36g fat…
• Opt for Sliced apples and fat-free chocolate dip or 4 cups lowfat frozen yogurt with fresh berries for less than 10g of fat

Enjoy!!!

Summer Vegetables

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.

Chicken Soup (Caldo de Pollo)

© Chef LaLa

English

Español

Chicken Soup Recipe

Nutritional Facts

• Calories, 181
• Fat, 1.6g
    Saturated, .4g
    Unsaturated, 1.2g
• Protein, 29.2g
• Carbohydrates, 11g
   dietary fiber, 1.9g
• Cholesterol, 70mg
• Sodium, 154mg

*per serving

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

Preparation

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

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

Servings

Makes 14 cups, Servings 7

This recipe and many others from Chef LaLa’s Latin Lover Lite

Caldo de Pollo Recita

Información Nutricional

• Calorías, 181
• Grasa, 1.6g
    Saturada, .4g
    Insaturada, 1.2g
• Proteínas, 29.2g
• Carbohidratos, 11g
    contenido de la fibra diaria recomendada, 1.9g
• Colesterol, 70mg
• Sodio, 154mg

*por una ración

Ingredientes

• 2 libras de pechuga de pollo, con hueso y piel
• 7 tazas de agua
• 3 onzas de cebolla amarilla, pelada y partida en cubitos
• 2 cucharaditas de consomé de pollo
• 2 tallos de apio, partidos en cubos grandes
• ½ cucharadita de orégano fresco
• 3 zanahorias peladas y partidas en trozos medianos
• 8 onzas de papas, peladas y partidas en trozos medianos

Metodo

1. En una olla grande coloca el pollo, el agua, la cebolla, el consomé de pollo, el apio y el orégano.
2. Tapa y cocina a fuego moderado por aproximadamente una hora.
3. Retira el pollo del caldo y deja a un lado, para que enfríe por unos cinco minutos.
4. Cuando el pollo esté frío quítale los huesos y pártelo en tiritas de ¼ de pulgada de ancho.
5. Regresa las tiras de pollo a la olla con el caldo.
6. Agrega las papas y las zanahorias; cocina por 15 minutos.
7. Sirve en platos grandes para sopa.

Salen 14 tazas.

Nota: Esta sopa sabe deliciosa si se recalienta el día siguiente.

Pollo

El pollo sin piel es una de las carnes más bajas en grasa que existen. La carne de la pechuga es definitivamente la más baja en contenido graso. Incluso la carne oscura, sin piel, es comparativamente baja en grasa y alta en hierro; además de otras vitaminas y minerales esenciales.

Porciones

7 porciones

Esta receta y otras muchas de Chef LaLa Latin Lover Lite

Colorful Bean Salad (Frijoles de Colores)

© Chef LaLa

English

Español

Colorful Bean Salad Recipe

Nutritional Facts

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

*per serving

Ingredients

• 16 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

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

Preparation

1. Rinse and drain all canned items.
2. In a large bowl, combine all ingredients.
3. Chill before serving for 15-20 minutes.

Servings

Servers 16

This recipe and many others from Chef LaLa’s Latin Lover Lite.

Frijoles de Colores Recita

Información Nutricional

• Calorías, 123
• Grasa, 1.6g 
    Saturada, .2g 
     insaturada, 1.4g
• Proteínas, 6.2g
• Carbohidratos, 22.7g 
     contenido de la fibra diaria recomendada, 4.4g
• Colesterol, 0mg
• Sodio, 156mg

*por una ración

Ingredientes

• 16 onzas de garbanzos enlatados
• 16 onzas de frijoles kidney, enlatados
• 16 onzas de frijoles negros, enlatados
• 16 onzas de granos de maíz, enlatados
• 2 cucharadas de vinagre de sidra de manzana
• 1 cucharada de aceite de oliva extra virgen
• 2 onzas de pimientos rojos asados, envasados, partidos en cubitos
• 6 onzas de pimiento verde, sin semillas y partido en cubitos
• 2 cucharadas de cilantro, finamente picado
• 1 cucharada de perejil italiano, finamente picado

Metodo

• Enjuaga y escurra todos los frijoles y granos enlatados.
• En un recipiente grande y hondo combina todos los ingredientes.
• Enfría antes de servir, de 15 a 20 minutos.

Nota: Para ahorrar tiempo, busca por pimientos asados envasados.

Frijoles

Cada ½ taza de frijoles secos proveen seis o siete gramos de proteína, lo que equivale al 10% del consumo diario de proteínas recomendadas en la dieta (RDA, siglas en inglés). En costo, representa 20 centavos por porción.

Porciones

Sirve 16 porciones

Esta receta y otras muchas de Chef LaLa Latin Lover Lite

Fresh Salsa (Salsa Fresca)

© Chef LaLa

Nutritional Facts

• Calories, 27
• Fat, .3g
    Saturated, 0g
    monounsaturated, 0g
    polyunsaturated, 0g
• Protein, 13g
• Carbohydrates, 6g
    Dietary Fiber, 1.3g
• Cholesterol, 0mg
• Sodium, 313mg

*per serving

Ingredients

• 1½ cups tomatoes, finely chopped
• ¼ cup red onion, finely chopped
• 2 serrano chiles, minced, stemmed and seeds removed
• 1 to 2 tablespoons fresh cilantro, shredded
• ½ teaspoon salt
• 1 teaspoon lime juice

Preparation

1. Combine all ingredients in medium-sized bowl. If salsa is too hot, add more chopped tomatoes. If not hot enough, add another chile.
2. Refrigerate 30 to 60 minutes before serving, allowing flavors to combine.

Servings

Makes approximately 2 cups or 4 servings.

Recipe from Chef LaLa’s Latin Lover Lite.

Catfish with Cherry Salsa (Bagre en Salsa de Cerezas)

© Chef LaLa

English

Español

Catfish with Cherry Salsa Recipe

Nutritional Facts

• Protein, 28.2g
• Carbohydrates, 18.3g
    Dietary Fiber, 1.3g
• Cholesterol, 92mg
• Sodium, 470mg

*per serving

Cherry Salsa Ingredients

• 1 cup fresh sweet cherries, halved and pitted
• ¼ cup minced red onion
• 1 medium jalapeño pepper, cored, seeded and minced*
• 1 tablespoon lime juice
• ⅓ cup orange juice
• ½ teaspoon salt

Catfish Ingredients

• ¼ cup all-purpose flour
• 2 tablespoons cornmeal
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon paprika
• ¼ teaspoon garlic powder
• 2 tablespoons canola or vegetable oil
• 4 medium catfish fillets (about 1¼ pounds)
• Lime wedges
• Chopped fresh cilantro (optional)

*Jalapeño peppers can sting and irritate skin, so wear rubber gloves when handling peppers and do not touch your eyes.

Preparation

1. To make salsa, combine cherries, red onion, jalapeño, lime juice, orange juice and salt. Stir well; refrigerate.
2. To make catfish, combine flour, cornmeal, salt, pepper, paprika and garlic powder on a dinner plate. Heat oil in large, heavy-bottomed skillet. Dredge catfish in flour mixture, coating completely. Ease into oil. Fry catfish over medium-high heat 4 to 5 minutes per side or until fish is golden brown and no longer translucent in center. Serve catfish with cherry salsa and lime wedges.Sprinkle with cilantro, if desired.

Servings

Makes 4 servings

Chef’s Note: In some parts of Mexico, catfish is becoming one of the most popular fish. The U.S. catfish from artificially bred fish family Ictaluridae. This fish class offers several advantages when cooked: price consistent, high quality, medium flavor blends well with a variety of flavor profiles, firm texture which is very useful in virtually any type of cooking method and allows prolonged storage, is available throughout the year and its price is midrange.

This recipe and many others from Chef LaLa’s Latin Lover Lite

Bagre en Salsa de Cerezas Recita

Información Nutricional

• Calorías, 293
• Grasa, 11.7gr 
    Saturada, 1.7g
    Monoinsaturados, 5.4g
    Poliinsaturado, 3.6g
• Proteínas, 25.2g
• Carbohidratos, 18.3g
     contenido de la fibra diaria recomendada, 1.3g
• Colesterol, 92mg
• Sodio, 470mg

*por una ración

Para la salsa de cerezas

• 1 taza de cerezas frescas picadas¼ de taza de cebolla roja picada finamente
• ½ jalapeño desvenado, sin semillas y picado
• 1 cucharada de jugo de limón
• 1/3 de taza de jugo de naranja
• ½ cucharadita de sal

Para el bagre

• ¼ de taza de harina
• 2 cucharadas de empanizador de hojuelas de maíz
• ¼ de cucharadita de sal
• ¼ de cucharadita de pimienta negra molida fina
• ¼ de cucharadita de páprika
• ¼ de cucharadita de ajo en polvo
• 2 cucharadas de aceite vegetal
• 4 filetes medianos de bagre (unos 600 gramos)
• Mitades o cuartos de limón
• Cilantro fresco y picado (opcional)

*Los jalapeños pueden irritar y dar comezón en la piel, así que se recomienda utilizar guantes de hule cuando se manejan estos chiles. Tenga cuidado de no tocarse los ojos.

Preparación

1. Combine todos los ingredientes de la salsa de cerezas, mezclándolos bien. Ponga en refrigeración.
2. Para hacer el bagre, combine la harina, empanizador, sal, pimienta, páprika y ajo en polvo en un. Caliente el aceite en una sartén grande de fondo plano. Pase los filetes uno a uno por la mezcla de la harina y cúbralos por completo. Fríalos en el aceite caliente con cuidado y durante unos 4 ó 5 minutos a fuego medio-alto por cada lado, hasta que el pescado se torne de un color café dorado y ya no se vea transparente en su centro. Sirva el bagre con la salsa de cereza y los trozos de limón. Esparza un poco de cilantro por encima, si lo desea.

Porciónes

Salen 4 porciones

Consejo de la Chef: En algunas partes de México, el bagre se está convirtiendo en uno de los pescados más populares. El pez bagre estadounidense criado artificialmente proviene de la familia del pez Ictaluridae. Este pez de primera categoría ofrece varias ventajas al cocinarlo: precio consistente y de alta calidad; sabor medio que se mezcla bien con una gran variedad de perfiles de sabor; textura firme la cual es muy útil en virtualmente cualquier tipo de método de cocimiento y permite prolongar su almacenamiento; se encuentra disponible todo el año y su precio es de rango medio.

Esta receta y otras muchas de Chef LaLa Latin Lover Lite

Salsa de Mango y Arándanos

© Chef LalaIngredientes

• 2 tomates grandes partidos en cubitos
• 1 mango pelado y partido en cubitos
• 1 lata de salsa de arándanos
• 1 cebolla morada mediana, partida en cubitos
• 3 dientes de ajo, finamente picados
• 1 chile jalapeño fresco, partido en cubitos
• 1 rollo de cebollitas verdes, partida en rodajas finas
• ¼ de ramo de cilantro, finamente picado
• ½ lima, su jugo
• Sal al gusto

Preparación

Combine todos los ingredientes en un recipiente mediano y sazone. Si los chiles hacen la salsa muy picosa, agregue más tomate picado. Si no está muy picante, agregue otro chile jalapeño. Verifique la sazón.

Refrigere de 30 a 60 minutos para que los sabores se combinen.

Todos derechos reservados.

Carrot Salad

© Chef LaLaIngredients

• 6 ounces Carrots, peeled, shredded
• 6 ounces Red Gala Apples, pealed, shredded
• 6 ounces Pineapple, small dice
• ½ cup Raisins
• 2 teaspoon Reduced Calorie Mayonnaise

Preparation

Add ingredients to a mixing bowl. Stir to combine. Chill and serve.

Servings

Makes 4 Servings

Nutritional Facts

• Calories, 129
• Fat, 1.6 g
    Saturated, .3
    Monounaturated, .3
    Polyunsaturated, .3
• Protein, 1.3g/li>
• Carbohydrates, 30
    Dietary Fiber, 3.7
• Cholesterol, 0mg
• Sodium, 26mg

*per serving