Meat & Seafood
When you work with meat and seafood, remember:
• Keep meat and seafood refrigerated until you need them.
• Thaw frozen meat in the refrigerator or microwave oven instead of the kitchen counter.
• Cook meat thoroughly. Use a meat thermometer to check for doneness.
• Refrigerate leftovers promptly. Foods containing meat or milk should not be at room temperature for more than two hours.
• Buy fish and seafood from reliable sources. Avoid products from contaminated waters.
For best nutrition:
• Remove all skin and visible fat from meat and poultry.
• Broil, bake, or steam meat or fish, or sauté in nonstick cookware using very little fat.
• Know correct portion size: a serving of meat is about the size of the palm of your hand or a deck of cards. Most people eat way too much meat at every meal: think of meat as a side dish to your grains, fruits, and vegetables.
Meat & Seafood
Chicken in Pipián (Sesame and Pumpkin Seed) Sauce
Mexico
Serves: 4 / Serving size: 3 meatballs
These meatballs are traditionally served with tortillas, rice, mashed potatoes, and a green salad. Try eliminating either the rice or the mashed potatoes to reduce the carbohydrate content of the meal.
Meatballs
1 lb lean (4% fat) ground beef
1/2 cup cooked rice
1 small onion, finely chopped
2 garlic cloves, minced
1 egg, lightly beaten
1/4 cup bread crumbs
1/4 tsp dried mint or 1 tsp chopped fresh mint
1 Tbsp chopped fresh cilantro, leaves only
1/4 tsp black pepper
1/2 cup low-fat beef broth
Sauce
1–2 chipotle chiles, put through the blender
2 Tbsp water
1 1/2 cups no-salt-added tomato sauce
1 1/2 cups water
1 tsp cinnamon
1 tsp cumin
1/8 tsp cloves
1/4 tsp black pepper
1. Heat oven to 350°F. In a large bowl, combine all meatball ingredients, except beef broth and mix well. Shape into 12 meatballs. Place meatballs in baking dish and bake for 15 minutes.
2. Blend chiles with water in blender. Combine all sauce ingredients in a medium saucepan and bring to a boil. Lower heat and simmer for 15 minutes.
3. Pour beef broth over meatballs and turn. Bake 10 more minutes. Remove meatballs from oven and drain on paper towels.
4. Add meatballs to simmering chipotle sauce, cover and cook 15 more minutes.
Exchanges/Choices
1 Starch • 2 Vegetable • 3 Lean Meat
Calories 265
Calories from Fat 65
Total Fat 7.0 g
Saturated Fat 2.5 g
Trans Fat 0.3 g
Cholesterol 115 mg
Sodium 300 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Sugars 6 g
Protein 29 g
South America
Serves: 6 / Serving size: 1/6 recipe
Latino cooks make churrascos with thin steak, which you can use instead of cube steak in this recipe, if desired.
1 1/2 lb cube steak
1 tsp salt, divided
1/4 tsp black pepper
1 1/2 Tbsp olive oil
4 medium potatoes, peeled and thinly sliced
2 large onions, sliced into rings
1 medium green bell pepper, sliced into rings
1 medium red bell pepper, sliced into rings
3 plum tomatoes, thinly sliced
2 garlic cloves, thinly sliced
2 Tbsp chopped fresh parsley or cilantro
1/2 tsp oregano, divided
1/2 cup low-fat beef broth
1/2 cup white wine
1. Season meat with 1/2 tsp salt and pepper. Heat oil in a large nonstick skillet over medium-low heat. Place a layer of meat in the skillet. On top of the meat, layer potatoes, onion, peppers, tomato, garlic, and parsley or cilantro. Sprinkle with 1/4 tsp each oregano and salt.
2. Place another layer of meat in the skillet and repeat the layering of the other ingredients. Sprinkle with remaining oregano and salt.
3. Pour the broth and wine in the skillet and cover. Cook until potatoes are tender, between 30–40 minutes. Place meat and vegetables on a serving platter and pour skillet juices over top.
Exchanges/Choices
1 Starch • 3 Vegetable •
2 Lean Meat • 1 Fat
Calories 300
Calories from Fat 80
Total Fat 9.0 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Cholesterol 60 mg
Sodium 500 mg
Total Carbohydrate 28 g
Dietary Fiber 4 g
Sugars 6 g
Protein 26 g
South America
Serves: 6 / Serving size: 1 kabob
You can make these kabobs as mild or hot as you like.
1 1/2 lb beef top sirloin, cut into 24 pieces
1 cup white or apple cider vinegar
1/2 cup water
1–2 chile peppers (as mild or hot as you like), chopped fine
1/4 tsp chile powder
3 garlic cloves, crushed
1/2 tsp salt
1/8 tsp black pepper
2 Tbsp olive oil
1. Combine all ingredients in a large zippered plastic bag. Refrigerate at least 1 hour or overnight, turning bag occasionally.
2. Place 4 pieces of meat on each of 6 skewers and grill or broil about 6 inches from the heat source for 10–15 minutes, turning kabobs frequently. Discard any remaining marinade.
Exchanges/Choices
3 Lean Meat
Calories 145
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 1.8 g
Trans Fat 0.1 g
Cholesterol 40 mg
Sodium 100 mg
Total Carbohydrate 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 22 g
South America
Serves: 6 / Serving size: 2 kabobs
You can please everyone if you put three different kinds of meat on the same skewer!
1/2 lb beef top sirloin, cut into 12 pieces
1/2 lb boneless pork loin, cut into 12 pieces
1/2 lb boneless, skinless chicken breast, cut into 12 pieces
1 medium green bell pepper, cut into 12 chunks
1 medium red bell pepper, cut into 12 chunks
2 medium onions, cut into 12 chunks each
1. Place 1 piece of beef, pork, and chicken on each of 12 skewers, alternating with chunks of pepper and onion.
2. Grill or broil about 6 inches from the heat source for 10–15 minutes, turning kabobs frequently.
Exchanges/Choices
1 Vegetable • 3 Lean Meat
Calories 170
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Cholesterol 55 mg
Sodium 55 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Sugars 4 g
Protein 23 g
Serves: 4 / Serving size: 1 pepper
If you want to use the regular oven for this recipe, bake stuffed peppers at 350°F for 20–25 minutes.
1 Tbsp canola oil
2 Tbsp sofrito
1/2 lb lean ground turkey
1/2 lb extra lean (4% fat) ground beef
1/4 cup tomato sauce
1 Tbsp tomato paste
4 medium green or red bell peppers
1/4 cup water
1/2 cup fat-free grated cheese (mozzarella, muenster, jack, asadero, or cheddar)
1. Heat oil in a medium skillet over medium-high heat. Add sofrito and sauté 3–4 minutes. Add meat and brown 5–6 minutes. Stir in tomato sauce and paste. Reduce heat, cover, and cook for 10 minutes.
2. Meanwhile, wash peppers. With a small knife, carefully cut a small circle around the stem area. Lift the stem and remove the seeds. Rinse peppers to remove any remaining seeds.
3. Place peppers in a 3-inch-deep microwave-safe dish next to each other so they support each other standing.
4. Add water and cover with microwave-proof plastic wrap. Cook at high power for 2–3 minutes or until the peppers are slightly soft. Remove from the microwave and drain. Careful—the peppers are hot!
5. With a soup spoon, fill peppers with meat filling. Cover the opening of each pepper with 2 Tbsp grated cheese. Place stuffed peppers back in pan. Cover and microwave 4–5 minutes.
Exchanges/Choices
2 Vegetable • 4 Lean Meat • 1/2 Fat
Calories 255
Calories from Fat 100
Total Fat 11.0 g
Saturated Fat 2.5 g
Trans Fat 0.2 g
Cholesterol 75 mg
Sodium 335 mg
Total Carbohydrate 11 g
Dietary Fiber 2 g
Sugars 5 g
Protein 29 g
Serves: 8 / Serving size: 4 oz pork
In many Latin American countries, it’s traditional to prepare a roasted pig or baked pork loin. Always season the meat the day before and refrigerate it overnight. Take the meat out of the refrigerator about 30 minutes before you put it in the oven. Some cooks like to use a baking bag because the meat stays tender and juicy and cleanup is a breeze!
1 1/2 tsp olive oil
1 1/2 tsp vinegar
6 garlic cloves, minced
1 tsp oregano
1/2 tsp salt
1/4 tsp black pepper
2 lb boneless pork loin
1. Combine seasonings in a zippered plastic bag, add pork, and refrigerate overnight.
2. Remove pork from refrigerator 30 minutes before baking. Heat oven to 350°F. Place pork in baking bag and follow package instructions for baking, or place in baking pan, cover with foil. Bake for 1 hour or until the internal temperature of the meat reaches 160°F. Use a meat thermometer.
3. Remove meat from oven and allow to rest 15 minutes before slicing.
Exchanges/Choices
3 Lean Meat • 1/2 Fat
Calories 165
Calories from Fat 70
Total Fat 8.0 g
Saturated Fat 2.7 g
Trans Fat 0.0 g
Cholesterol 60 mg
Sodium 190 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 0 g
Protein 21 g
Serves: 4 / Serving size: 1/4 recipe
Marinade
1 tsp olive oil
1/4 cup white wine
1/4 cup orange juice
1/2 sliced onion
1 garlic clove, crushed
1/4 tsp salt
1/4 tsp ground black pepper
1 tsp fresh orange peel
1/4 tsp ground ginger
1 lb boneless pork loin
Meat
1 tsp olive oil
1/2 onion, chopped fine
1 garlic clove, crushed
1 1/2 cup orange juice
3/4 cup chicken broth, low in fat and sodium
1/4 tsp chile flakes or to taste
1/4 tsp hot sauce or to taste
2 Tbsp fresh orange peel
1/4 tsp salt (optional)
1 tsp cornstarch
1. Prepare the marinade by mixing all the marinade ingredients, except meat.
2. Place meat in a plastic freezer bag. Add the marinade and mix well. Refrigerate the meat for at least 1 hour.
3. Remove meat from the refrigerator at least 30 minutes before cooking.
4. In a dutch oven or large pan with lid, heat the olive oil. Brown the meat and remove from the pan. Sauté the onion and garlic until the onion is soft. Drain the fat from the pan. Add the meat, orange juice, and broth to cover meat.
5. Bring to a boil and lower the heat. Add the chile flakes, hot sauce, and orange peel. Cover. Simmer for at least 1 hour. Taste the liquid and add the salt, if needed. Add the black pepper.
6. Simmer for another hour. Remove the meat. Measure at least 1–1/2 cups liquid and boil until it is reduced to about 1 cup.
7. Dissolve the cornstarch in cold water and add to the hot liquid. Stir until sauce thickens.
8. Slice the meat and serve with 1 tablespoon of sauce. Serve with baked potatoes and fresh vegetables. Save remaining orange sauce for another recipe.
Exchanges/Choices
3 Lean Meat • 1 Fat
Calories 175
Calories from Fat 70
Total Fat 8.0 g
Saturated Fat 2.7 g
Trans Fat 0.0 g
Cholesterol 60 mg
Sodium 110 mg
Total Carbohydrate 2 g
Dietary Fiber 0 g
Sugars 1 g
Protein 21 g
Puerto Rico
Serves: 6 / Serving size: 1 pork chop
This is my sister Claribel’s specialty. She learned how to season the meat from our mother, and in time perfected the technique. Try serving these pork chops with white rice and boiled green bananas.
Marinade
1/2 medium onion, peeled and chopped
5–6 large garlic cloves, minced
1/4 cup olive oil
1/4 cup vinegar
1/4 tsp oregano
1/4 tsp salt
1/3 cup tomato sauce
Chops
6 4-oz boneless pork chops
4 tsp canola oil, divided
2 tsp sofrito
1 cup tomato sauce
3 bay leaves
1. Combine marinade ingredients in a zippered plastic bag. Add pork chops and marinate in the refrigerator for at least 1 hour.
2. Remove chops from marinade and pat meat dry with paper towels. Heat 2 tsp oil in medium skillet over medium-high heat. Brown chops for 2–3 minutes on each side.
3. Remove chops from skillet and set aside. Add 2 tsp oil and sauté sofrito 2–3 minutes. Stir in tomato sauce and bay leaves. Add chops and bring mixture to a boil. Cover, reduce heat, and simmer for 10–15 minutes or until chops are done.
Exchanges/Choices
3 Lean Meat • 1 1/2 Fat
Calories 210
Calories from Fat 115
Total Fat 13.0 g
Saturated Fat 3.4 g
Trans Fat 0.0 g
Cholesterol 45 mg
Sodium 290 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Sugars 2 g
Protein 19 g
Mexico
Serves: 4 / Serving size: 1/4 recipe
Chipotle chiles give this recipe its distinctive flavor, but you can use another kind of chile if you wish.
1 Tbsp prepared mustard
1/4 tsp salt
1/4 tsp black pepper
4 4-oz boneless, skinless chicken breast halves
1 Tbsp olive oil, divided
1 cup sliced mushrooms
1/2 cup half-and-half
3/4 cup low-fat, low-sodium chicken broth
2–3 chopped, seeded chipotle chiles, or to taste
2 garlic cloves, minced
4 tomato slices
2 cups cooked white rice
1. Mix mustard, salt, and pepper and spread over chicken breasts. Refrigerate chicken for at least 1 hour.
2. Heat 1/2 Tbsp oil in a large skillet over medium-high heat and sauté mushrooms for 4–5 minutes, stirring constantly. Remove mushrooms from skillet and keep warm. Heat remaining 1/2 Tbsp oil, add chicken, and brown for 15–20 minutes, turning once.
3. Meanwhile, combine half-and-half and broth in small saucepan over medium-low heat. Add chiles and garlic and bring to a simmer. Cook for 10 minutes or until mixture thickens slightly, stirring constantly. Place mixture in blender and blend until smooth.
4. Place chicken on a serving platter, pour sauce over chicken, top with mushrooms, and serve over tomato slices and rice.
Exchanges/Choices
1 1/2 Starch • 1 Vegetable • 3 Lean Meat • 1 Fat
Calories 325
Calories from Fat 90
Total Fat 10.0 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Cholesterol 80 mg
Sodium 280 mg
Total Carbohydrate 28 g
Dietary Fiber 1 g
Sugars 2 g
Protein 29 g
Venezuela
Serves: 8 / Serving size: 4 hallacas
Hallacas are like tamales, but are wrapped with banana leaves instead of corn husks. Called hayacas in Puerto Rico, they are made for special occasions along with pasteles made with green banana puree. They are delicious, but take some time to prepare!
Chicken Filling
2 tsp canola or olive oil
3 garlic cloves, minced
1 medium onion, peeled and finely chopped
3 lb skinless chicken, cut in pieces
3 fresh tomatoes, cut into chunks
1 medium red bell pepper, seeded
1 medium green bell pepper, seeded
1/2 cup peeled, diced carrots
1/2 tsp paprika
1/2–1 tsp chile powder
1–1 1/2 cups low-fat, low-sodium chicken broth, homemade or canned
1/4 cup white wine
Dough
3 cups precooked corn flour (masarepa), yellow or white
2 1/2 cups broth (from cooking the chicken)
1/2 tsp canola oil
1/8 tsp annatto powder
1/4 tsp salt
Banana Leaves
2 Spanish style pimientos, cut into strips
1 small onion, peeled and thinly sliced
1/2 cup canned garbanzo beans, rinsed and drained
2 Tbsp raisins
1 Tbsp capers, rinsed and drained
Chicken Filling
1. Heat oil in a large saucepan over medium-high heat. Sauté garlic and onion for 3 minutes. Add chicken and sauté for 5 minutes.
2. In a blender or food processor, pureé tomatoes and peppers.
3. Add the pureé to the skillet along with the remaining filling ingredients, except wine. Stir, cover, lower heat slightly, and cook for 20 minutes. Add wine and cook 10 minutes.
4. Remove meat from cooking broth and shred. Reserve broth.
Dough
1. In a large bowl, combine all dough ingredients.
2. Mix and knead dough until it is soft and of a spreadable consistency. As you work the dough, add more broth if needed.
Banana Leaves
1. Heat oven to 350°F. Cut leaves into 32 4 × 4-inch squares. Clean with a moist towel.
2. Roast leaves in oven on a cookie sheet for 4–5 minutes or until softened slightly. Remove and allow to cool for a few minutes.
Hallacas
1. Place a banana leaf on a clean counter. Sprinkle 1/2 tablespoon chicken broth (left over from preparing the meat).
2. Place 2 tablespoons dough on leaf center, then spread dough into a 2 × 2 rectangle.
3. On top of the dough, place a heaping tablespoon of chicken filling. Then, place any combination of the remaining ingredients, such as 1 pimiento strip with an onion slice and 2–3 raisins. Use additional ingredients in any combination you like.
4. Fold the banana leaf as if wrapping a gift. Make sure that it seals well. Use string or pieces of banana leaf (they tear easily along natural striations) to secure the packet. Repeat procedure until all dough is used.
5. Steam in a bamboo steamer over boiling water for 45 minutes to 1 hour. Turn hallacas after 30 minutes to ensure even cooking. Remove from water and drain.
Exchanges/Choices
3 1/2 Starch • 2 Vegetable • 2 Lean Meat
Calories 400
Calories from Fat 55
Total Fat 6.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Cholesterol 50 mg
Sodium 230 mg
Total Carbohydrate 65 g
Dietary Fiber 3 g
Sugars 7 g
Protein 23 g
Chicken in Pipián (Sesame and Pumpkin Seed) Sauce
Serves: 4 / Serving size: 1/4 recipe
This is a savory combination of spices, sesame seeds, peanuts, peppers, and tomatoes that goes well with chicken.
Chicken
1 chicken breast, without skin
2 1/2–3 cups chicken broth, low in fat and sodium
1/2 chopped onion
1 garlic clove, minced
1 stack fresh cilantro
1 whole clove
black peppercorns, to taste
cilantro seeds, to taste
Sauce
1 pasilla chile, or to taste
2 ancho chiles, or to taste
1/2 cup pumpkin seeds
1 Tbsp sesame seeds
1/4 cup shelled peanuts, or 1/4 cup low-fat peanut butter
1/4 tsp cinnamon
1/4 tsp ground cumin
1 whole clove
2–3 black peppercorns, or to taste
1/4 tsp salt
1 tsp olive oil
3/4–1 cup roasted tomatoes
Chicken
1. Cook chicken on low heat with all the chicken ingredients for about 40 minutes or until the meat is cooked. Meanwhile, prepare the sauce.
2. Remove the meat and strain the broth. Shred the meat and keep warm.
Sauce
1. Heat the chiles in a medium skillet. Turn to prevent them from burning. Cool over a paper towel.
2. While the chiles are warm, remove the stalks, split open and remove the seeds and vein. Cut into several pieces. Save some seeds to adjust the flavor (heat).
3. Cover the chiles with hot water and soak for 20–30 minutes. Meanwhile, individually roast the pumpkin seeds, sesame seeds, and peanuts in a medium skillet.
4. Using a food processor or blender, chop the seeds and peanuts until fine.
5. Drain the chiles and blend with the pumpkin seeds, sesame seeds, and peanuts. Add the spices and the chile seeds, to taste.
6. Add broth slowly and process until it reaches a thick sauce consistency.
7. To complete the sauce, heat the olive oil and add the tomatoes, chile/seed sauce, and salt, if needed. Cook for 15–20 minutes. Add the shredded chicken and cook for an additional 15–20 minutes. Serve with rice or warm tortillas.
Exchanges/Choices
2 Vegetable • 3 Lean Meat • 2 Fat
Calories 265
Calories from Fat 145
Total Fat 16.0 g
Saturated Fat 2.8 g
Trans Fat 0.0 g
Cholesterol 40 mg
Sodium 245 mg
Total Carbohydrate 11 g
Dietary Fiber 3 g
Sugars 3 g
Protein 23 g
Serves: 3 / Serving size: 1/3 recipe
Chicken
1 lb chicken breast, with bone, without skin
2–3 cups chicken broth, low in fat and sodium
1/2 onion, cut into two pieces
1 garlic clove, peeled, whole
1/2 cup roasted tomato, crushed
1/4 tsp salt
Sauce
2 Tbsp sesame seeds
2 Tbsp pumpkin seeds
1/2 green pepper or hot chiles, to taste
1/2 cup cilantro
1/2 cup onion cut into large pieces
1/4 cup tomatillos, peeled, chopped in large pieces
1 tsp cornstarch or corn tortilla soaked in water
1. Cover chicken with broth and add the onion, garlic, tomato, and salt. Cook at medium heat for 45 minutes. Remove the chicken and strain the broth. Allow chicken to cool. Shred.
2. Roast the sesame and pumpkin seeds individually using a hot comal or skillet. This will take 8–10 minutes.
3. In a blender or food processor, purée the seeds with the pepper, cilantro, onion, tomatillos, and 1 cup of chicken broth. If you use the corn tortillas, add them to this mixture.
4. Return chicken to a small pan and add 1 1/2 cups chicken broth and the tomatillo sauce. Bring to a boil and simmer at low heat for about 20 minutes.
5. If you use cornstarch as a thickener, dissolve the cornstarch in a small amount of cold water. Add to the hot chicken/tomatillo mix. Cook at low heat until thickened.
6. Serve with rice.
Exchanges/Choices
2 Vegetable • 4 Lean Meat • 1/2 Fat
Calories 235
Calories from Fat 80
Total Fat 9.0 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Cholesterol 70 mg
Sodium 335 mg
Total Carbohydrate 9 g
Dietary Fiber 2 g
Sugars 3 g
Protein 30 g
Serves: 12 / Serving size: 1/12 recipe
Meatballs
1 chipotle chile in adobo sauce, or to taste
1/2 tsp sauce from chipotle in adobo or to taste
1/2 lb extra lean (4% fat) ground beef
1/2 lb lean (4% fat) ground turkey
1/4 cup cracker meal
1/4 cup chopped onion
1/8 tsp dried cumin
1/8 tsp dried cilantro
1/2 tsp dried oregano
1/4 tsp salt
1 beaten egg
Sauce
1 cup roasted tomatoes
1 garlic clove, peeled
1/2 tsp dried cumin
1/2 chipotle chile in adobo
1/2 tsp sauce from chipotle in adobo or to taste
1/2 tsp olive oil
Meatballs
1. Mix all meatball ingredients. Use 1 tablespoon meat for each meatball and shape. At this point, you can continue with the process or freeze the meatballs.
2. Bake at 350°F for 30 minutes. (If frozen, bake for 45 minutes).
Sauce
1. In a blender or food processor purée all ingredients for the sauce, except the olive oil.
2. Heat olive oil in a pan and add the puréed sauce. Cook at moderate heat for 20 minutes.
3. Add the meatballs and heat in the sauce for 15 minutes. Serve with warm corn tortillas.
Exchanges/Choices
1 Med-Fat Meat
Calories 75
Calories from Fat 25
Total Fat 3.0 g
Saturated Fat 0.9 g
Trans Fat 0.1 g
Cholesterol 40 mg
Sodium 90 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 1 g
Protein 9 g
Serves: 4 / Serving size: 1 taco
Adobo (seasoning)
1 Tbsp lime juice
1 Tbsp olive oil
1/2 tsp ground ginger
3–4 drops hot sauce
1/4 tsp chile flakes
1/4 tsp salt
1 lb white fish fillets
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
4 6-inch corn tortillas
1 cup cabbage
Pickled Onion Rings
1. Mix all the adobo ingredients. Cut fish into 4 portions. Distribute the adobo evenly on the fillets. Refrigerate for at least 1 hour.
2. Cook fish in a non-stick skillet or on a hot grill with 1 tsp olive oil.
3. Prepare the mayonnaise and sour cream sauce.
4. Serve with warm corn tortillas. Top with the cabbage and onions. Finish with 1 teaspoon of mayonnaise and sour cream sauce. Save remaining sauce.
Exchanges/Choices
1 Starch • 3 Lean Meat • 1 Fat
Calories 265
Calories from Fat 100
Total Fat 11.0 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Cholesterol 70 mg
Sodium 245 mg
Total Carbohydrate 16 g
Dietary Fiber 3 g
Sugars 3 g
Protein 25 g
Serves: 5 / Serving size: 1/5 recipe
1-inch ginger root, peeled and sliced
1 cup fresh grapefruit juice
1/2 cup fresh orange juice
1/4 cup fresh lemon juice
1 tsp honey
1/2 tsp liquid smoke (optional)
1 garlic clove, crushed
1/4 onion, cut into half-moon slices
1/4 tsp salt
2 lb chicken breast, bone-in, without skin
1. Boil the sliced ginger in 1/2 cup water for 3–5 minutes. Discard the ginger.
2. Mix all ingredients, except the chicken. Add ginger water. Place in a glass container or plastic freezer bag. Add the chicken and marinade at least 30 minutes.
3. Remove the chicken and place on a hot grill. Cook evenly at moderate heat. Discard marinade.
4. Internal temperature of the chicken should reach 180°F. Cooking time will be approximately 10–15 minutes per side.
5. Cut chicken into serving pieces and serve with potato salad and fresh vegetables.
Exchanges/Choices
4 Lean Meat
Calories 165
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Cholesterol 80 mg
Sodium 85 mg
Total Carbohydrate 1 g
Dietary Fiber 0 g
Sugars 1 g
Protein 30 g
Serves: 3 / Serving size: 1 hamburger
1/2 lb lean (4% fat) ground beef,
1/4 lb lean ground turkey
1/4 cup onion, chopped fine
1 garlic clove, chopped fine
1 tsp dried oregano
1 tsp dried basil
1/4 tsp ground cumin
1/4 tsp salt
1/2 red jalapeño or sweet pepper, or to taste
2 Tbsp cracker meal
1 egg, beaten
Sauce
3 Tbsp fat-free mayonnaise
1 tsp ketchup
1 tsp prepared mustard, or to taste
Optional
cabbage, shredded fine and washed with boiling water
Pickled Onion Rings (below)
tomato slices
1. Mix all the hamburger ingredients, except the egg. Once all the ingredients are distributed evenly, add the egg.
2. Divide the hamburger meat into 3 equal portions. Shape into hamburger patties. If you will not be using all portions, freeze for later use.
3. Hamburgers may be cooked on an outside BBQ, an electric countertop grill, or in a skillet. Use a vegetable spray to prevent sticking.
4. Cook the hamburgers about 15 minutes, or until the internal temperature reaches 160°F.
5. While the hamburgers cook, prepare the sauce. Mix all ingredients.
6. Spread 1 teaspoon of sauce on the hamburger. Add the cabbage and/or Pickled Onion Rings and a tomato slice. Save remaining sauce for another meal.
Exchanges/Choices
1/2 Carbohydrate • 4 Lean Meat
Calories 210
Calories from Fat 70
Total Fat 8.0 g
Saturated Fat 2.7 g
Trans Fat 0.2 g
Cholesterol 140 mg
Sodium 340 mg
Total Carbohydrate 8 g
Dietary Fiber 1 g
Sugars 2 g
Protein 26 g
Mexico
Serves: 8 / Serving size: 4 oz fish
You can buy a mixture of capers and green olives stuffed with pimiento to use in this recipe. It’s called alcaparrado and is available in Latin markets.
1 Tbsp olive oil
1/2 medium onion, finely chopped
2 garlic cloves, crushed
4 medium tomatoes, peeled, seeded, and finely chopped
1/4 tsp cinnamon
1/4 tsp ground cloves
1 jalapeño pepper, seeds and white vein removed, cut into strips, or
1/4 cup canned jalapeño pepper
1 Tbsp capers
6 stuffed green olives, sliced, or 1 Tbsp alcaparrado
2 lb red snapper filets (or use any other white fish) cut into 8, 4-oz pieces
1. Heat oven to 350°F. Heat oil in a medium skillet over medium-high heat and sauté onion and garlic for about 3–4 minutes. Do not allow the garlic to brown.
2. Add tomatoes, cinnamon, and cloves. Cook on low heat for 3 minutes. Add the jalapeño, capers, and olives and continue cooking for another 2 minutes.
3. Place fish in a 13 × 9 × 2-inch baking dish that has been coated with nonstick cooking spray and cover with the sauce. Bake for 25–30 minutes or until fish flakes easily with a fork.
Exchanges/Choices
1 Vegetable • 3 Lean Meat
Calories 150
Calories from Fat 35
Total Fat 4.0 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Cholesterol 40 mg
Sodium 125 mg
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 24 g
Serves: 6 / Serving size: 2 kabobs
This is a great combination kabob, especially good served with rice.
1/4 cup orange juice
1/4 cup fresh lime juice
2 tsp chile powder
2 garlic cloves, crushed
1/8 tsp cumin
1/4 tsp salt
1/4 tsp ground white pepper
1/2 lb sea bass or any firm white fish, cut into 12 pieces
12 peeled, cleaned shrimp (1/2 lb)
12 scallops (1/2 lb)
24 onion chunks (about 3 medium onions)
24 red bell pepper chunks (about 3 medium peppers)
1. Combine all ingredients except seafood, onions, and tomatoes in a large zippered plastic bag. Add seafood and marinate in refrigerator for 1 hour.
2. Make 12 skewers, alternating seafood, onion, and tomatoes. Grill or broil about 6 inches from the heat source for 10–15 minutes, turning kabobs frequently. Discard any remaining marinade.
Exchanges/Choices
2 Vegetable • 3 Lean Meat
Calories 160
Calories from Fat 20
Total Fat 2.0 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Cholesterol 90 mg
Sodium 18 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Sugars 6 g
Protein 23 g