Salsas & Sauces
Using spicy chile peppers is a great way to add flavor and zip to Latin foods without adding extra fat, calories, or carbohydrate! There are as many variations of salsas and sauces as there are cooks. Try using different varieties of chile peppers to see which flavor combinations you like best. If you like mild flavor, use bell or sweet peppers.
The substance that makes peppers hot is called capsaicin. When your skin or mouth comes into contact with capsaicin, your brain releases chemicals called endorphins to relieve the pain. (These are the same chemicals released during regular exercise.) The higher the capsaicin concentration, the more endorphins are released. For some people, endorphins cause a natural euphoric state or “high.” Some people get hooked on eating hot peppers for this reason!
If you don’t like the heat, remember that the largest concentration of capsaicin is in the white rib or vein of the peppers. The seeds in contact with this vein are also hot. Taking the seeds and veins out will reduce the chile’s heat. You can also soak chiles without veins or seeds in hot water for at least 15 minutes to further reduce their heat. Check out the Chile Chart to see how your favorite chile rates.
You need to protect your hands when working with chiles. Chiles can actually burn your hands, mouth, and stomach. Use gloves. If a hot chile touches your skin, rinse the area with lukewarm water, then rub it with salt, then with yogurt or soak in milk. Never touch your eyes when working with chile peppers!
To make hot chile flakes to use in recipes instead of chile powder, remove the seeds and pieces of stem from your favorite chiles. Place in a blender or food processor and blend until the pieces become small flakes.
Salsas & Sauces
Mexico and Central America
Serves: 14 / Serving size: 1/4 cup
Also known as Pico de Gallo, this salsa, which is always available in homes throughout Mexico and Central America, is also popular in restaurants in the United States. The ingredients can be combined in different proportions, always with magnificent results!
3 large tomatoes, peeled and diced
1/2 cup finely chopped white onion
1/2 jalapeño pepper, seeded, deveined, and chopped
1 Anaheim pepper, seeded, deveined, and chopped
1/2 red bell pepper, chopped
2 Tbsp chopped cilantro
1/2 tsp salt
fresh juice from 1/2 lime
1 tsp white wine vinegar
1 Tbsp water or tomato juice
1. Combine all ingredients, mix well, and let stand for 30 minutes. Serve with everything.
Exchanges/Choices
Free food
Calories 15
Calories from Fat 0
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 85 mg
Total Carbohydrate 3 g
TDietary Fiber 1 g
TSugars 2 g
Protein 1 g
Serves: 32 / Serving size: 1 Tbsp
This recipe is used many times throughout this book, and if you don’t usually cook with sofrito, you’ll soon be hooked! It flavors everything quickly and easily: soups, meats, vegetables, beans, and rice, to name a few. You can buy sofrito in jars if you want to keep a premixed version on hand.
1 small peeled onion
1 garlic clove, peeled
1/2 medium red bell pepper, seeds removed
1/2 medium green bell pepper, seeds removed
1 tomato, seeded
1/2 Caribbean culantro leaf*
1 Tbsp fresh cilantro
* May be found in Latin or Asian grocery stores.
1. Blend all ingredients until mixture is soft, then store in refrigerator.
Exchanges/Choices
Free food
Calories 5
Calories from Fat 0
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 0 g
Protein 0 g
Serves: 6 / Serving size: 2 Tbsp
This sauce has a unique flavor due to the tomatillos, small green Mexican tomatoes.
2 fresh Anaheim chiles
5 tomatillos
1 medium onion, peeled and cut into chunks
3 garlic cloves, peeled
2 Tbsp fresh cilantro
1/2 tsp cumin
1–2 serrano or jalapeño chiles, cut into chunks, or to taste
1 tsp fresh lime juice
1/3 cup low-fat, low-sodium chicken broth, homemade or canned
1. Roast chiles using a comal (Mexican flat skillet) or in a 350°F oven. Turn chiles periodically until their skin starts to turn black. Remove chiles and place on a tray. Cover with a moist paper towel and allow to cool. Remove the skin and the seeds, if desired.
2. Remove husk from tomatillos. Boil tomatillos in water for about 10 minutes or until they turn dark green and do not float.
3. Drain and put tomatillos into a blender or food processor. Add remaining ingredients and blend until a liquid sauce forms. Adjust consistency with additional water or broth.
4. Strain sauce, if desired, and let rest so flavors will blend.
Exchanges/Choices
1 Vegetable
Calories 35
Calories from Fat 0
Total Fat 0.0 g
Saturated Fat 0.1 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 10 mg
Total Carbohydrate 7 g
Dietary Fiber 1 g
Sugars 4 g
Protein 1 g
Serves: 6 / Serving size: 1/4 cup
This is an easy version of this classic sauce. You can use it hot or cold with tacos, tostadas, or enchiladas.
4 medium tomatoes, roasted, skinned, and seeded
1 small onion, peeled
2 Tbsp fresh cilantro
1–2 garlic cloves, peeled
1/2 serrano or jalapeño chile, seeded
1/4 tsp salt
pinch black pepper
1. Combine all ingredients in a blender or food processor. Blend until the sauce is smooth.
Exchanges/Choices
1 Vegetable
Calories 25
Calories from Fat 0
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 105 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 3 g
Protein 1 g
Serves: 14 / Serving size: 1/4 cup
This spicy sauce is great with pork or beef roast.
6 medium tomatoes, roasted, skinned, and seeded
1–2 hot red chiles (Fresno, jalapeño, serrano, or New Mexican red)
2 medium onions, peeled and cut into chunks
1–2 garlic cloves, peeled
1 Tbsp fresh cilantro
1/2 tsp sugar
1/2 tsp salt
1 Tbsp white or apple cider vinegar
1 Tbsp fresh parsley
1. Combine all ingredients in a blender or food processor. Blend until the sauce is smooth.
Exchanges/Choices
1 Vegetable
Calories 20
Calories from Fat 0
Total Fat 0.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 90 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 1 g
Serves: 2 / Serving size: 1/4 cup
This sauce is served with tamales.
5–6 dried New Mexico red chiles
1 dried pasilla chile
1/2 onion, peeled and cut into chunks
2 garlic cloves, peeled
1/2 tsp cumin
1. Wash the chiles and remove the stems, seeds, and veins.
2. Place chiles in a medium pan and cover with boiling water or broth. Cover and simmer until chiles are soft, 15–20 minutes.
3. Carefully transfer chiles to a blender or food processor. Add a small amount of cooking liquid. Add onion, garlic, and cumin. Blend until thick. Adjust consistency using cooking liquid or water. Strain sauce.
Exchanges/Choices
1 Carbohydrate
Calories 60
Calories from Fat 10
Total Fat 1.0 g
Saturated Fat 0.1 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 15 mg
Total Carbohydrate 13 g
Dietary Fiber 4 g
Sugars 7 g
Protein 2 g
Serves: 48 / Serving size: 1/2 tsp
This paste is extremely hot! Be very careful when working with these peppers—they will burn your skin and eyes!
3 Habanero peppers
1/2 cup water
1 clove garlic, peeled
1/3 cup olive oil
1. Bring water to a boil, then remove from heat.
2. Use a teaspoon to carefully remove seeds and white vein from peppers. If your hands are sensitive to peppers, wear gloves.
3. Soak peppers in hot water for at least 5 minutes. This will help reduce the pepper heat. Drain.
4. In a blender or food processor, blend all ingredients until a soft paste forms.
5. Use small amounts or to taste as directed in different recipes, or add to fresh salsa.
Exchanges/Choices
Free food
Calories 15
Calories from Fat 15
Total Fat 1.5 g
Saturated Fat 0.2 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 0 g
Serves: 5 / Serving size: 1/5 recipe
1/2–1 chopped jalapeño
1 cup chopped tomatoes
1 cup chopped mango
1/4 cup chopped white onion
1/2 cup cilantro, chopped
1 tsp olive oil
1 tsp lime juice
1. Determine how much jalapeño you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose.
2. Mix all ingredients.
3. Serve with warm corn tortillas or grilled meats.
Exchanges/Choices
1/2 Fruit
Calories 40
Calories from Fat 10
Total Fat 1.0 g
Saturated Fat 0.2 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 0 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Sugars 6 g
Protein 1 g
Serves: 6 / Serving size: 1/6 recipe
5–6 onions for boiling
2 medium carrots
1/2 red pepper
1/2 lb green beans
1/2 cauliflower
water
2 cups vinegar (cider or white or white wine, etc.)
4–5 black peppercorns
4–5 cumin seeds
4–5 coriander seeds
1 bay leaf
1/4 tsp salt
1. Peel the onions and carrots. Do not cut onions. Cut carrots into strips and the pepper into slices. Cut the green bean corners, remove the string, and cut into 1-inch pieces. Separate the cauliflower flowerets.
2. Boil enough water to blanch the vegetables. Blanch each vegetable for 2 minutes, starting with the onions. After 2 minutes, remove the onions to a clean bowl and add the carrots. Repeat the process with each individual vegetable.
3. Bring vinegar to a boil with the spices and bay leaf. Remove from heat and let rest for at least 30 minutes.
4. Place the vegetables in a glass jar. Add the salt and vinegar mixture. Add enough vinegar to cover the vegetables. If there is not enough vinegar with spices, use fresh vinegar.
5. Allow to rest in the refrigerator for at least 24 hours. Use as a compliment for grilled meats.
Exchanges/Choices
2 Vegetable
Calories 55
Calories from Fat 0
Total Fat 0.0 g
Saturated Fat 0.1 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 55 mg
Total Carbohydrate 12 g
Dietary Fiber 4 g
Sugars 5 g
Protein 2 g
Serves: 32 / Serving size: 1 Tbsp
1 tsp regular or Spanish paprika
1/2 tsp prepared mustard
1 garlic clove, minced
1/2 cup onion, chopped fine
1/2 red sweet pepper, chopped fine
1/2 yellow sweet pepper, chopped fine
1 tsp oregano
1 tsp rosemary
1 tsp basil
1/4 tsp ground black pepper
1/2 tsp ground cloves
1/4 tsp salt
1/2 chile flakes, or to taste
1/3 cup olive oil
1/4 cup red wine vinegar
1 Tbsp honey
1 tsp lime juice
jalapeño (optional)
2 Tbsp fresh parsley, chopped
1. Mix all ingredients, except the parsley. If adding jalapeños, do so with the other peppers.
2. Let rest for at least 30 minutes. Before using as a condiment for grilled meats, add the fresh parsley. Use 1–2 tablespoons per serving of meat.
3. This sauce can also be used to marinade meats before grilling or baking. You can use a sealed plastic bag to marinate meats. Place the meat and enough marinade to cover the meat. Seal the bag and place in the refrigerator for 3–4 hours or overnight. Turn the bag every once in a while to distribute the sauce evenly. Remove the bag from the refrigerator about 30 minutes before grilling. Remove the meat from the bag and grill or bake. Once the meat is cooked, serve with fresh chimichurri sauce.
Exchanges/Choices
1/2 Fat
Calories 25
Calories from Fat 20
Total Fat 2.5 g
Saturated Fat 0.3 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 20 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 1 g
Protein 0 g