This recipe is ideal for dinner guests. You should be able to find fish seasoning in the spice section or the seafood section at the supermarket. Roasted red peppers also are available in most supermarkets. Look for roasted red peppers that are marinated (usually sold in jars), which will have more flavor. —Malena
White Sauce (page 17), ½ cup
Flounder or other white fish (such as tilapia or red snapper), 4 fillets
Fish seasoning, 1 tablespoon
Crabmeat, 1 (6-ounce) can, drained
Frozen green peas, 1 cup
Asparagus, chopped, 1 cup
Roasted marinated red peppers, chopped, 2 tablespoons
Fresh basil, chopped, 1 teaspoon
Capers, drained, 2 teaspoons
Bread crumbs, ¼ cup
Prep Time: 20 minutes | Total Time: 45 minutes | 4 Servings
1 Preheat oven to 350 degrees.
2 Prepare the white sauce and set aside.
3 Spray the bottom of a baking dish with nonstick cooking spray. Place the fillets in the baking dish and season them with the fish seasoning. Place pieces of crabmeat over each fillet, spreading them evenly.
4 Roll up each fillet and secure it with long toothpicks. If using a fish that is difficult to roll without breaking, simply leave flat.
5 In a bowl, combine the peas, asparagus, red peppers, basil, and capers. Sprinkle this mixture over the fish. Cover the fillets with white sauce and sprinkle bread crumbs over the top.
6 Bake, uncovered, for 25 minutes.
Calories, 280
Total fat, 9.3 g
Saturated fat, 5.0 g
Trans fat, 0.2 g
Polyunsaturated fat, 1.2 g
Monounsaturated fat, 2.6 g
Total carbohydrate, 18 g
Dietary fiber, 3 g
Sugars, 6 g
Protein, 31 g
Sodium, 1216 mg
This recipe originated in the Inca culture of Peru. “Pachamanca” is a word in Quechua, the language of the Incas. “Pacha” means earth, and “manca” means pot. The traditional way of preparing pachamanca is in a hole in the ground. The hole is lined with hot stones, and corn husk-wrapped meats and vegetables are put in the hole and covered with more hot stones. The version offered here is an easy and fast alternative for preparing this meal. When my boys were little, they loved this dish because the foil packets were like surprise packages. Now, my son, Chris, who is a vegetarian, really likes it when I prepare this recipe with just veggies. —Maya
Cilantro leaves, 2 cups
Fresh spinach, 1 cup
Garlic, 3 cloves, minced
Ground cumin, 1 tablespoon
Salt, ½ teaspoon
Ground black pepper, ¼ teaspoon
Water, ½ cup
Chicken thighs and drumsticks, 3 each, skin removed
Carrots, sliced, 1 cup
Frozen green peas, 1 cup
Frozen corn, 1 cup
Potatoes, unpeeled, diced, 1 cup
Prep Time: 20 minutes | Total Time: 1 hour | 6 Servings
1 Place cilantro, spinach, garlic, cumin, salt, pepper, and ½ cup water in a blender. Blend to sauce consistency. Pour one-third of the mixture into a bowl and the other two-thirds into another bowl.
2 Place the chicken in the smaller bowl of sauce, mixing well to cover. Set aside. Place the vegetables in the second bowl of sauce and mix well.
3 Cut six pieces of aluminum foil into 12-by-12-inch squares.
4 Place a piece of chicken in the center of each piece of foil and top with a scoop of vegetables. Fold the edges of the foil in to form a packet. Make sure to fold the edges well so that there are no gaps or leaks.
5 Place all the packets on a baking sheet and bake for 45 to 50 minutes at 375 degrees. There is no need to preheat the oven.
Calories, 175
Total fat, 4.6 g
Saturated fat, 1.2 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.1 g
Monounsaturated fat, 1.7 g
Total carbohydrate, 18 g
Dietary fiber, 4 g
Sugars, 3 g
Protein, 16 g
Sodium, 281 mg
This is one of my favorite recipes. Wrapping the fish with parchment paper optimizes the flavor of the fish and the vegetables. Plus, it’s fun to put together. These can be baked in the oven or cooked on a grill. If cooking on a grill, wrap the fish in aluminum foil instead. —Martín
Firm white fish (such as tilapia, flounder, or trout), 6 fillets
Salt and ground black pepper
Ground cumin, ¼ teaspoon
Olive oil, 6 teaspoons
White onion, 1 large, cut into strips
Tomato, 1 large, chopped
Yellow bell pepper, 1, stemmed, seeded, and cut into strips
Green bell pepper, 1, stemmed, seeded, and cut into strips
Red bell pepper, 1, stemmed, seeded, and cut into strips
Cilantro leaves, chopped, ½ cup
Limes, 2 to 3
Prep Time: 20 minutes | Total Time: 30 to 45 minutes | 6 Servings
1 Preheat the oven to 350 degrees.
2 Season the fish fillets with salt, pepper, and cumin. Set aside.
3 Tear off six 15-inch square pieces of parchment paper. Fold in half to make a crease.
4 Place 1 teaspoon olive oil to one side of the crease on each piece of parchment paper. Top with a few pieces of onion and one fish fillet. Top the fillet with about 1 tablespoon of chopped tomato and cover with bell peppers, more onion, and a sprinkle of cilantro. Squeeze lime juice over the top. To close, fold over parchment and crimp edges well to seal, forming the shape of a half-moon.
5 Spread the packets on two cookie sheets. Do not stack the packets on top of each other. Bake for approximately 15 to 20 minutes, or until the packets have puffed up with steam. If cooking on a grill, wrap the fish in foil and cook on a hot grill for 10 to 15 minutes.
6 Before opening the packets, carefully punch a few holes in them with a fork or sharp knife to allow some of the steam to escape. Serve in the packets or remove to a plate or dish.
Calories, 183
Total fat, 6.1 g
Saturated fat, 1.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.2 g
Monounsaturated fat, 3.6 g
Total carbohydrate, 9 g
Dietary fiber, 2 g
Sugars, 5 g
Protein, 23 g
Sodium, 99 mg
Oaxaca cheese is a mild, white cheese from Mexico. If you can’t find it, Monterey jack is a good substitute. —Martín
Poblano chilies, 6
Medium fresh or frozen shrimp, ½ pound, peeled, deveined, tails removed
Garlic, 2 cloves, divided
Onion, finely chopped, 3/4 cup, divided
Salt, ½ teaspoon, or to taste
Ground black pepper, ¼ teaspoon, or to taste
Dried oregano, ¼ teaspoon
Baby spinach leaves, 3 cups
Reduced-fat sour cream, ¼ cup
Oaxaca or Monterey jack cheese, shredded, ½ cup
Black beans, cooked, 2 cups, or 1 (15-ounce) can black beans, rinsed and drained
Light cream cheese, 4 ounces, softened
Prep Time: 30 minutes | Total Time: 1 hour | 6 Servings
1 Roast the chilies according to the instructions on page 6. Leave the stems on when you devein them. Set aside.
2 Preheat oven to 250 degrees.
3 Coarsely chop the shrimp. If using frozen shrimp, thaw and dry first.
4 Chop one clove of garlic. Spray a frying pan with nonstick cooking spray and sauté ½ cup of the onion over medium heat until translucent. Add the chopped garlic and cook for 3 to 5 minutes.
5 Add the chopped shrimp to the pan and cook for 2 minutes. Season with salt, pepper, and oregano. Add the spinach and cook for 3 minutes, or until wilted. Add the sour cream and Oaxaca cheese, mix well, and cook for 2 more minutes. Remove from heat.
6 Stuff the chilies with the shrimp mixture and place in a baking dish. Cover with aluminum foil and place them in the oven while you prepare the sauce, approximately 20 minutes.
7 Mince the remaining clove of garlic. Spray a pan with nonstick cooking spray and sauté the remaining ¼ cup onion over medium heat. When the onion is translucent, add the garlic and the beans. Stir to combine and let cook for 5 minutes. Taste and add salt if necessary.
8 Place the bean mixture in a blender with the cream cheese and blend. If sauce is too thick, add 2 to 3 tablespoons water or the beans’ cooking liquid. Serve the chilies smothered with the bean sauce.
If you cook your black beans from scratch, save some of the cooking water—it can be used to thin the sauce at the end of this recipe.
Calories, 237
Total fat, 8.6 g
Saturated fat, 5.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.7 g
Monounsaturated fat, 2.1 g
Total carbohydrate, 25 g
Dietary fiber, 7 g
Sugars, 7 g
Protein, 17 g
Sodium, 408 mg
This is a quick and delicious recipe for special occasions. I like to serve it with rice and grilled vegetables. —Martín
Medium shrimp, 1 pound, peeled, deveined, tails removed
Reduced-fat mayonnaise, 1/3 cup
Garlic, 1 bulb, cloves peeled (about 10 cloves)
Dijon mustard, 2 tablespoons
Olive oil, 1 tablespoon
Salt, to taste
Flat leaf parsley, chopped, 1 tablespoon
Prep Time: 15 minutes | Total Time: 20 minutes | 4 Servings
1 Rinse the shrimp. Pat dry with a paper towel, and set aside. If the shrimp is frozen, thaw first.
2 In a blender, process the mayonnaise, garlic, and mustard for 1 minute or until well combined.
3 Heat the oil in a frying pan over medium heat and sauté the shrimp for 2 minutes. Add the garlic mixture and stir well. Cook the shrimp for about 3 minutes or until they turn pink. Taste and add salt if necessary.
4 Garnish with fresh parsley and serve hot.
Calories, 186
Total fat, 10.9 g
Saturated fat, 1.7 g
Trans fat, 0.0 g
Polyunsaturated fat, 4.2 g
Monounsaturated fat, 4.4 g
Total carbohydrate, 5 g
Dietary fiber, 0 g
Sugars, 1 g
Protein, 17 g
Sodium, 458 mg
This is one of my favorite Peruvian dishes. “Chalaca” refers to the area of Callao, the main seaport in Peru. I like to serve the fish smothered with the onions and tomato sauce, accompanied with a simple green salad or rice and peas. —Maya
Tilapia or other white fish, 4 fillets
Salt and ground black pepper
Ground cumin, ¼ teaspoon, plus additional for seasoning fish
Onion, 1, sliced
Garlic, 1 clove, crushed
Tomatoes, 3, quartered, or 1 (15-ounce) can Italian-style stewed tomatoes
Light or dark brown sugar, 1 tablespoon
Bay leaves, 2
Red or Marsala wine, ¼ cup
Flat leaf parsley, finely chopped, ¼ cup
Prep Time: 15 minutes | Total Time: 30 minutes | 4 Servings
1 Season the fish fillets with salt, pepper, and a sprinkle of cumin. Coat a skillet with nonstick cooking spray. Over medium-high heat, cook the fish until browned on both sides. Remove the fillets from the skillet and set aside.
2 In the same skillet, sauté the onion, using more nonstick cooking spray if necessary. When translucent, add the garlic, ¼ teaspoon cumin, and salt and pepper. Combine well and set aside.
3 Put the tomatoes in a blender and blend thoroughly. Pour the blended tomatoes in the skillet. Add brown sugar, bay leaves, and wine. Simmer for 5 minutes to allow the tomato to cook. Add the parsley.
4 Carefully place the fish fillets into the skillet, making sure they don’t fall apart. Cover and cook for an additional 5 to 7 minutes over low heat.
5 Remove the bay leaves before serving.
Calories, 161
Total fat, 2.5 g
Saturated fat, 0.8 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.6 g
Monounsaturated fat, 0.9 g
Total carbohydrate, 11 g
Dietary fiber, 2 g
Sugars, 8 g
Protein, 24 g
Sodium, 57 mg
This delicious poblano sauce is a delightful twist on a typical Mexican flavor with a touch of Italian influence. Serve with steamed broccoli or a green salad. —Martín
Whole wheat fettuccine, 12 ounces
Poblano chilies, 3
Milk (1 percent), 1½ cups
Light cream cheese, 1 (8-ounce) package
Onion, ½ small, chopped
Garlic, 1 clove
Reduced-sodium chicken bouillon granules, 1 tablespoon, or 1 cube reduced sodium chicken bouillon
Salt, to taste
Parmesan cheese, grated, ¼ cup
Prep Time: 30 minutes | Total Time: 45 minutes | 6 Servings
1 Cook the pasta until al dente, following the instructions on the package, and set aside.
2 While the pasta is cooking, roast the chilies according to the instructions on page 6. Remove stems, seeds, and membranes.
3 Combine the roasted poblano chilies with the milk, cream cheese, onion, garlic, and chicken bouillon in a blender. Blend thoroughly.
4 Pour the blended mixture into a large pan and cook over medium heat for about 10 minutes, stirring frequently, until it starts bubbling. When the sauce darkens slightly in color, lower the heat and simmer for about 5 more minutes. Taste and add a pinch of salt if needed. The sauce should not be too thick.
5 Add the sauce to the pasta and mix well. Top with a sprinkle of Parmesan cheese and serve.
Calories, 342
Total fat, 11.3 g
Saturated fat, 6.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.8 g
Monounsaturated fat, 2.9 g
Total carbohydrate, 49 g
Dietary fiber, 7 g
Sugars, 8 g
Protein, 16 g
Sodium, 479 mg
Serve these delicious shrimp skewers with grilled vegetables. —Martín
Large or medium shrimp, 1 pound
Reduced-sodium soy sauce, 2 tablespoons
Olive oil, 1/3 cup
Garlic, finely chopped, 2 tablespoons
Green onions, 2, finely sliced
Salt, ½ teaspoon
Ground black pepper, ½ teaspoon
Prep Time: 15 minutes | Total Time: 45 minutes to 1 hour (including marination) | 5 Servings
1 Peel and devein the shrimp, without removing tails, and set aside.
2 In a glass container, combine soy sauce, olive oil, garlic, green onions, salt, and pepper and mix well.
3 Add the shrimp, stir together to coat, and allow to marinate for at least 30 minutes in the refrigerator.
4 Slide the shrimp onto skewers, reserving the marinade mixture.
5 Place skewers on the grill and brush lightly with some of the reserved marinade. Grill for 5 to 7 minutes, turning halfway through, or until the shrimp are pink.
If you are using wooden skewers, be sure to soak them in water for 15 minutes first to prevent them from burning.
Calories, 197
Total fat, 14.9 g
Saturated fat, 2.1 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.7 g
Monounsaturated fat, 10.5 g
Total carbohydrate, 2 g
Dietary fiber, 0 g
Sugars, 1 g
Protein, 14 g
Sodium, 549 mg
For a more nutritious and satisfying meal, use whole wheat tortillas. Whole wheat tortillas have more fiber and are more filling than white flour tortillas, plus they have fewer calories. —Martín
Medium fresh or frozen shrimp, 1 pound, peeled, deveined, tails removed
Red onion, ½ small, finely sliced
Garlic, 2 cloves, finely chopped
Reduced-fat mayonnaise, ½ cup
Chipotle peppers in adobo sauce, 1 to 2, finely chopped
Cilantro leaves, chopped, ¼ cup
Whole wheat tortillas, 8
Avocado, 1, peeled, pitted, and sliced
Tomato, 1, chopped
Carrot, 1, thinly sliced
Cabbage, ¼, shredded
Lime, 1, cut into wedges
Prep Time: 10 minutes | Total Time: 15 minutes | 8 Servings
1 Thaw shrimp, if frozen, and rinse with cold water. Pat dry with a paper towel.
2 Coat a skillet with nonstick cooking spray. Over medium-high heat, sauté the onion and garlic for 2 minutes. Add shrimp and sauté for 2 minutes, or until they turn pink.
3 Combine the mayonnaise and chipotle peppers in a bowl. Add this mixture to the shrimp and stir well for 2 minutes.
4 Remove from heat, sprinkle with chopped cilantro, and set aside.
5 Warm the tortillas in the microwave or oven. Spoon approximately six shrimp on top of each tortilla. Serve with two slices of avocado, chopped tomato, a few carrot slices, some shredded cabbage, and a lime wedge for squeezing over top.
Chipotle peppers in adobo sauce can be found in small cans in the Hispanic foods section of the supermarket. They are very spicy. If you have never cooked with them before, start with ½ pepper and taste as you go.
Calories, 239
Total fat, 8.7 g
Saturated fat, 1.4 g
Trans fat, 0.0 g
Polyunsaturated fat, 3.4 g
Monounsaturated fat, 3.2 g
Total carbohydrate, 29 g
Dietary fiber, 5 g
Sugars, 3 g
Protein, 13 g
Sodium, 397 mg
Nutritious and delicious, this recipe is an easy and fast way to prepare eggplant. Serve with rice as a main course or alone as a side dish. —Malena
Eggplant, 1
Olive oil, 1 tablespoon
Onion, 1, chopped
Tomatoes, 2 small, chopped
Garlic, 1 clove, chopped
Reduced-sodium vegetable bouillon granules, 1 tablespoon, or 1 cube reduced-sodium vegetable bouillon
Ground black pepper, ½ teaspoon
Dried Italian seasoning, 1 teaspoon
Flat leaf parsley, chopped, 1 tablespoon
Prep Time: 10 minutes | Total Time: 25 minutes | 3 Servings
1 Cut the tips off the eggplant. Peel and cut into ½-inch cubes.
2 Heat olive oil in a large skillet over medium-high heat and sauté the onion for 1 minute, stirring frequently.
3 Add the eggplant and sauté over medium heat for an additional minute. Add the remaining ingredients except the parsley. Stir, cover, and cook for 10 more minutes. Uncover, add parsley, and stir to combine. Remove from the heat and serve.
Calories, 131
Total fat, 5.1 g
Saturated fat, 0.7 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.7 g
Monounsaturated fat, 3.3 g
Total carbohydrate, 22 g
Dietary fiber, 5 g
Sugars, 9 g
Protein, 2 g
Sodium, 518 mg
This is one of my favorite traditional Peruvian dishes. I like to serve this stew with rice. I typically make this recipe using a combination of chicken thighs, drumsticks, and breasts. You can use any combination of chicken: a whole cut-up chicken, breasts only, whatever you’d like. —Maya
Tomatoes, 2, or 1 (14-ounce) can whole tomatoes
Chicken thighs, drumsticks, or breasts, 6 pieces, skin removed
Salt and ground black pepper, to taste
Ground cumin, ½ teaspoon, divided
Canola oil, 2 tablespoons, divided
Red onion, ½, finely chopped
Garlic, 1 clove, minced
Dried oregano, ¼ teaspoon
Carrots, 6, sliced
Tomato paste, 3 tablespoons
Bay leaves, 3
Yams or sweet potatoes, 2, peeled and coarsely chopped
Marsala or red wine, ¼ cup, optional
Reduced-sodium chicken broth, 2 cups
Frozen green peas, 1 cup
Prep Time: 30 to 45 minutes | Total Time: 1 hour and 30 minutes | 6 Servings
1 Purée the tomatoes in a blender or food processor. Set aside.
2 Season the chicken with salt, pepper, and ½ teaspoon of the cumin. Heat 1 tablespoon of the canola oil in a heavy pot and brown the chicken on all sides. Do not cook completely. Remove the chicken once browned and set aside.
3 Add the remaining tablespoon of canola oil to the pot and cook the onion until golden brown. Add the garlic, oregano, and the remaining ¼ teaspoon cumin to the pot.
4 Add the carrots, tomato paste, puréed tomatoes, and bay leaves. Mix well and cook for approximately 10 minutes over medium heat.
5 Add the rest of the ingredients except the peas. Stir to combine. Add the chicken back to the pot. Bring to a boil and let cook for 5 minutes. Reduce heat to low and cover. Allow the stew to cook for 30 minutes, or until the yams and carrots are tender, stirring occasionally. Add more broth or water if the liquid reduces too much.
6 Add the peas and simmer for an additional 5 to 10 minutes. Remove bay leaves before serving.
Adding the peas at the very end keeps them bright green.
Calories, 275
Total fat, 9.0 g
Saturated fat, 1.5 g
Trans fat, 0.0 g
Polyunsaturated fat, 2.4 g
Monounsaturated fat, 4.4 g
Total carbohydrate, 26 g
Dietary fiber, 6 g
Sugars, 7 g
Protein, 23 g
Sodium, 360 mg
This recipe is a good way to use any vegetables you have on hand, and if you have any sofrito in the refrigerator, you can throw that in, too! Use the leanest ground beef possible, or you can use ground turkey breast or vegetarian “meat” crumbles. Serve with rice or use as a filling in tacos. This filling is also good in corn tortillas—roll them up and you’re good to go. —Martín
Red onion, 1 medium, finely chopped
Garlic, 2 cloves, finely chopped
Ground beef (95 percent lean), 1 pound
Crushed tomatoes or Roasted Tomato Salsa (page 13), 2 cups
Carrots, 2, diced (approximately 2 cups)
White potatoes, 2, cut into small cubes
Zucchini, 2, diced
Frozen green peas, 1 cup
Bay leaves, 2
Salt and ground black pepper, to taste
Prep Time: 30 minutes | Total Time: 45 minutes to 1 hour | 8 Servings
1 Coat a large frying pan with nonstick cooking spray and sauté the onion and garlic over medium-high heat until golden. Add the meat and cook well, stirring frequently.
2 When meat is browned, add the crushed tomatoes, carrots, and potatoes, mixing well. Reduce heat to medium and cook, uncovered, for 15 minutes.
3 Add the zucchini and peas. If the mixture is too thick, add ¼ cup water.
4 Add the bay leaves and season with salt and pepper. Cook for an additional 15 minutes or until vegetables are soft. Season to taste and remove from heat.
5 Remove the bay leaves and serve.
Calories, 178
Total fat, 3.3 g
Saturated fat, 1.4 g
Trans fat, 0.1 g
Polyunsaturated fat, 0.3 g
Monounsaturated fat, 1.2 g
Total carbohydrate, 23 g
Dietary fiber, 4 g
Sugars, 7 g
Protein, 15 g
Sodium, 84 mg
The meat mixture in this recipe can be prepared the night before. The following day, you’ll only need to cook the rice and prepare the white sauce to complete the dish.
For a distinctive presentation, layer the ingredients in cups, rather than a large dish. Unmold, cover with white sauce, and serve immediately. —Maya
Lean ground beef (95 percent lean), 1 pound
Salt, ½ teaspoon
Ground black pepper, ¼ teaspoon
Ground cumin, ½ teaspoon
Canola oil, 2 teaspoons
Red onion, finely chopped, ½ cup
Garlic, minced, ½ teaspoon
Carrots, finely shredded, ½ cup
Tomatoes, 2, chopped, or 1 (14-ounce) can Italian-style stewed tomatoes, chopped
Dried oregano, pinch
Raisins, ½ cup
Frozen green peas, ½ cup
White Sauce (page 17), 2 cups
Hard-boiled eggs, 2, coarsely chopped
Brown or white rice, cooked, 2 cups
Flat leaf parsley, finely chopped, to garnish
Prep Time: 30 minutes | Total Time: 45 minutes | 8 Servings
1 In a frying pan with no oil, brown the ground beef with salt, pepper, and cumin. Using a colander, drain the grease from the browned meat. Place the meat in a bowl lined with paper towels to absorb the rest of the grease.
2 In the same pan, add the oil and cook the onion until translucent. Add the garlic and cook for 2 to 3 minutes.
3 Add the carrots and cook for 10 to 15 minutes. Add the chopped tomatoes and dried oregano. Add the ground beef, raisins, and peas. Cook on low heat for approximately 20 minutes, or until the carrots are soft.
4 Meanwhile, prepare the white sauce and cook the rice. Set aside.
5 Carefully fold the hard-boiled eggs into the ground beef mixture.
6 Put a thin layer of rice in a flat glass dish. Top with a thick layer of the meat stuffing and then another thin layer of rice. Cover with warm white sauce and sprinkle with fresh chopped parsley. Serve immediately.
Calories, 300
Total fat, 12.9 g
Saturated fat, 6.4 g
Trans fat, 0.3 g
Polyunsaturated fat, 1.2 g
Monounsaturated fat, 4.7 g
Total carbohydrate, 29 g
Dietary fiber, 2 g
Sugars, 11 g
Protein, 18 g
Sodium, 581 mg
Instead of traditional lasagna noodles, strips of eggplant are used in this dish! —Malena
Eggplant, 3 peeled and cut lengthwise into-½-inch-thick slices
Salt, 1 teaspoon
Boneless, skinless chicken breasts, 2
Homemade Tomato Sauce (page 16) or store-bought marinara sauce, 4 cups, divided
Olive oil, 1 tablespoon
Water, 2 cups
Reduced-fat mozzarella cheese, shredded, 2 cups, divided
Parmesan cheese, grated, ¼ cup
Bread crumbs, ½ cup
Prep Time: 1 hour | Total Time: 2 hours | 10 Servings
1 Preheat the oven to 350 degrees.
2 Place the eggplant strips in a dish with a teaspoon of salt and water to cover, and let them soak for 10 minutes.
3 Place the chicken breasts in a dish and coat with ¼ cup of the tomato sauce.
4 Heat the olive oil in a skillet over medium heat and add the chicken. Cover and cook for 30 minutes, turning the chicken occasionally. Remove the chicken from the skillet and let cool. Once cooled, shred the chicken.
5 In a wide saucepan, bring 2 cups of water to a boil. Working in batches, put three to four strips of the eggplant in the pan and boil for 4 minutes, until cooked but firm, turning halfway through. When done, remove the strips, one at a time, and blot with paper towels to remove excess water.
6 Set aside ¼ cup of the tomato sauce. In the skillet that was used for the chicken, combine the remaining tomato sauce and the shredded chicken. Cover and cook over medium heat for 10 minutes, stirring occasionally.
7 Cover the bottom of a 9-by-13-inch baking pan with the reserved ¼ cup of tomato sauce. Place a layer of eggplant on top of the tomato sauce. Top the eggplant with half of the chicken mixture and ½ cup of the mozzarella cheese. Add another layer of eggplant, the remaining chicken mixture, and ½ cup of the mozzarella cheese. Top with the remaining eggplant.
8 Sprinkle the top with the remaining mozzarella cheese, Parmesan cheese, and bread crumbs. Cover with foil and bake for 35 to 40 minutes. Uncover and bake for an additional 10 minutes. Let cool before serving.
This dish can be made gluten free by just omitting the bread crumbs.
Calories, 215
Total fat, 7.6 g
Saturated fat, 3.4 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.9 g
Monounsaturated fat, 2.1 g
Total carbohydrate, 23 g
Dietary fiber, 5 g
Sugars, 9 g
Protein, 15 g
Sodium, 416 mg
Cilantro enhances the delicious flavor of fish and seafood. Serve with rice or pasta. Almonds or walnuts can be used instead of pine nuts. —Martín
White fish (such as halibut, tilapia, flounder, or snapper), 4 fillets
Limes, 3, divided
Salt, ¼ teaspoon, plus additional for seasoning fish
Cilantro leaves, 1 cup
Serrano chilies, 1 to 2, stemmed, seeded, and deveined, optional
Onion, ½ medium, cut into two pieces
Pine nuts, ¼ cup
Olive oil, ¼ cup
Ground black pepper, ¼ teaspoon, or to taste
Prep Time: 15 minutes | Total Time: 45 minutes to 1 hour | 4 Servings
1 Preheat the oven to 400 degrees.
2 Wash the fish and place in a dish. Squeeze the juice of one lime over the fish and sprinkle with salt. Let it marinate in the refrigerator for 10 to 15 minutes.
3 In a food processor, combine the cilantro, chilies, onion, pine nuts, the juice of the two remaining limes, olive oil, ¼ teaspoon salt, and the pepper and process until the ingredients are well mixed but not totally puréed. Pour half of the mixture in a baking dish.
4 Arrange the fish on top of the mixture. Pour the rest of the mixture over the fish.
5 Bake for 20 to 25 minutes, or until fish is solid white and flakes easily. To enhance the flavor, carefully turn the fish once during baking and brush it with the sauce.
Calories, 314
Total fat, 22.0 g
Saturated fat, 2.7 g
Trans fat, 0.0 g
Polyunsaturated fat, 5.2 g
Monounsaturated fat, 12.3 g
Total carbohydrate, 5 g
Dietary fiber, 1 g
Sugars, 2 g
Protein, 25 g
Sodium, 213 mg
The sweet potatoes add a wonderfully unique flavor to this delicious vegetarian lasagna. —Maya and Malena
Lasagna noodles, 1 (8-ounce) package
White Sauce (page 17), 1 cup
Leeks, 1 pound
Frozen chopped spinach, 2 (10-ounce) packages, or 2 bunches fresh spinach
Butter, 2 tablespoons
Garlic, 2 cloves, minced
Salt, ¼ teaspoon
Ground black pepper, 1/8 teaspoon
Dried basil, 1 teaspoon, or 1 tablespoon finely chopped fresh basil
Reduced-fat mozzarella cheese, shredded, 2 cups
Reduced-fat cottage cheese, 2 cups
Sweet potatoes or yams, 2 large, peeled and very thinly sliced
Swiss cheese, 6 slices
Prep Time: 45 minutes | Total Time: 1 hour and 30 minutes | 10 Servings
1 Preheat oven to 350 degrees.
2 Cook the noodles. Rinse in cold water and set aside.
3 Prepare the white sauce and set aside.
4 Cut the leeks lengthwise and wash thoroughly in a sink full of clean water to remove any grit. Chop them into small pieces. If using frozen spinach, thaw and drain well. If using fresh spinach, rinse well and chop.
5 Melt the butter in a large pan. Add the leeks, garlic, salt, pepper, and basil and sauté on medium heat for 3 minutes, or until soft. Add the spinach and cook until heated through and fragrant, several minutes. If using fresh spinach, sauté until wilted. Remove from heat and set aside.
6 In a medium bowl, mix the mozzarella and cottage cheese. Spray a 9-by-13-inch baking dish with nonstick cooking spray. Place a layer of lasagna noodles in the dish. Top with a thin layer of sweet potatoes, followed by half of the leek and spinach mixture. Top with 1/3 cup of the white sauce and one-third of the mozzarella and cottage cheese.
7 Add a second layer of noodles, another thin layer of sweet potatoes, the remaining leek and spinach mixture, 1/3 cup of the white sauce, and another layer of the mozzarella and cottage cheese. Top with a final layer of noodles. Cover with the remaining sweet potatoes, white sauce, and mozzarella and cottage cheese. Top with the Swiss cheese.
8 Cover with foil and bake for 30 to 35 minutes or until the lasagna is bubbly and the sweet potatoes are tender. Remove the foil and bake 10 more minutes, or until slightly golden.
Calories, 369
Total fat, 15.8 g
Saturated fat, 9.3 g
Trans fat, 0.3 g
Polyunsaturated fat, 1.0 g
Monounsaturated fat, 3.5 g
Total carbohydrate, 37 g
Dietary fiber, 4 g
Sugars, 9 g
Protein, 22 g
Sodium, 615 mg
This dish can be made with any white fish. It’s an exquisite dish to serve to guests. —Maya
Tilapia or other white fish, 6 fillets
Sea salt and ground black pepper Ground cumin, ¼ teaspoon
Limes, 2, divided
Mangoes, 2, peeled, pitted, and cubed
Pineapple, 2 slices, cubed
Red onion, finely chopped, ½ cup
Cilantro leaves, chopped, 1/3 cup
Olive oil, 1 tablespoon
Rice vinegar, 2 tablespoons
Minced ginger, 1 teaspoon
Red bell pepper, 1, stemmed, seeded, and sliced into rings
Green bell pepper, 1, stemmed, seeded, and sliced into rings
Yellow bell pepper, 1, stemmed, seeded, and sliced into rings
Zucchini, sliced, 1 cup
Prep Time: 15 minutes | Total Time: 45 minutes to 1 hour | 6 Servings
1 Season tilapia fillets with sea salt, pepper, cumin, and the juice of one lime. Marinate for about 30 minutes in refrigerator.
2 To prepare the mango salsa, place the mango, pineapple, red onion, cilantro, olive oil, rice vinegar, ginger, and the juice of the remaining lime in a glass bowl and mix thoroughly. Set aside.
3 Season the bell peppers and zucchini with salt and pepper. Spray a skillet with nonstick cooking spray and sauté the vegetables. Do not let the vegetables burn, as they can become bitter.
4 Coat a separate skillet with nonstick cooking spray and cook the fish fillets over high heat for approximately 5 to 7 minutes, turning halfway through.
5 Serve the fish topped with the mango and pineapple salsa and accompanied with the vegetables.
Calories, 220
Total fat, 5.0 g
Saturated fat, 1.2 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.1 g
Monounsaturated fat, 4.2 g
Total carbohydrate, 23 g
Dietary fiber, 3 g
Sugars, 17 g
Protein, 24 g
Sodium, 56 mg
In Spanish, this dish is called “Picante de mariscos,” or spicy seafood. This version is quite mild, however, unless you add the cayenne pepper. Serve this dish with rice or sliced cooked potatoes and garnish with a sliced hard-boiled egg. This is one of my favorite Peruvian dishes—every time I visit my Peru, I make a point of tasting it at local Creole restaurants. —Maya
Medium shrimp, 1 cup, shells still on (about ½ pound)
Water, 1½ cups
Salt, ¼ teaspoon, plus additional for salting water, divided
Red onion, 1, finely chopped
Garlic, 1 clove, minced
Ground cumin, ¼ teaspoon
Ground black pepper, ¼ teaspoon
Cayenne pepper, to taste, optional
Tomato, 1 large, peeled and diced
Roasted red peppers, chopped, 3/4 cup
Canola oil, 1 tablespoon
Frozen squid (calamari), 1 cup (about ½ pound), thawed and sliced in rings
White wine, ¼ cup
Cornstarch or flour, 1 tablespoon, optional
Parmesan cheese, grated, 3 to 4 tablespoons
Prep Time: 30 minutes | Total Time: 45 minutes | 6 Servings
1 Peel and devein the shrimp, reserving the tails and shells. Bring 1½ cups salted water to a boil. Add the tails and shells and cook for 5 minutes. Strain the broth and set aside.
2 Coat a large, heavy skillet with nonstick cooking spray and sauté the onion over medium-high heat until translucent. Add garlic, cumin, ¼ teaspoon of the salt, black pepper, and a pinch of cayenne. Sauté for 3 minutes. Add the tomato and the roasted red peppers. Cook over medium heat for 5 minutes. Add ½ cup of the shrimp broth.
3 Transfer the mixture to a blender and blend thoroughly. Taste and add more cayenne, if desired.
4 Heat the canola oil in the same skillet and sauté the shrimp and squid for several minutes, or until the shrimp are pink. Return the tomato mixture to the skillet. Add the wine and cook for 5 minutes over medium heat.
5 If the mixture is too dry, add additional shrimp broth gradually. If it is too runny, add cornstarch or flour and let cook for about 3 extra minutes, stirring constantly, until it thickens. Sprinkle with Parmesan cheese to serve.
For the best flavor, buy a white wine you would drink instead of cooking wine.
Calories, 108
Total fat, 4.0 g
Saturated fat, 0.8 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.0 g
Monounsaturated fat, 1.9 g
Total carbohydrate, 6 g
Dietary fiber, 1 g
Sugars, 3 g
Protein, 11 g
Sodium, 207 mg
These tamales are delicious. Panela cheese can be found in many supermarkets, not just Hispanic markets. —Malena and Martín
Dried corn husks, 20 to 30 (sold in bags in Hispanic markets)
Poblano chilies, 3
Corn masa flour (such as Maseca), 2 cups
Baking powder, 1 teaspoon
Salt, ½ teaspoon
Fat-free low-sodium vegetable broth, 2 cups, warmed
Unsalted butter, 1 stick plus 3 tablespoons, softened
Panela cheese, 4 ounces, cut into thin strips
Mexican-Style Green Salsa (page 12), 1 cup, or 1 small can salsa verde
Prep Time: 1 hour | Total Time: 2 hours | 10 Servings (one tamale each)
1 Bring water to a boil in a 5-quart pot on the stovetop. Turn off the heat and add the corn husks. Soak until soft, about 15 minutes. Remove the husks and dry with paper towels.
2 Roast the chilies according to the instructions on page 6. Remove stems, seeds, and membranes, and cut into long strips.
3 Combine the corn masa, baking powder, and salt in a bowl and mix well. Slowly add the warm vegetable broth. Blend the masa with your hands until well combined.
4 In a large bowl, use an electric mixer to beat the softened butter for 2 minutes. Add the masa mixture and blend on low speed to get a uniform consistency.
5 Take two corn husks and place one on top of the other. If the corn husks are on the small side, place the second husk a little lower to make it easier to fold the tamale.
6 Place 2 to 3 tablespoons of the masa mixture in the center of the husk and spread it evenly into an area about 4 to 5 inches long. Leave about 2 inches of empty space on each side of the masa. Place a few slices of chili on top of the masa and top with a few slices of cheese and about a tablespoon of green salsa. Close the tamales by folding the long sides of the corn husks to the center to cover the masa mixture. Fold the short ends of the husk in and press with your fingers to secure. If needed, you can use cooking twine to tie the tamales.
7 In a large tamale pot or steamer pot, add water and bring to a boil. Place the tamales upright in the steamer, making sure the water does not touch the basket or the tamales. Cover and let tamales steam for 1 hour, checking the water level frequently and adding more when needed. After an hour, remove one tamale and let cool for a minute or two before opening the husk. The tamales are done when the dough is smooth and comes away easily from the husk.
Calories, 240
Total fat, 15.3 g
Saturated fat, 9.1 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.0 g
Monounsaturated fat, 4.0 g
Total carbohydrate, 23 g
Dietary fiber, 3 g
Sugars, 2 g
Protein, 4 g
Sodium, 234 mg
In Latin America, there are a lot of recipes for chicken and rice. This healthy version is from my home country. If you have my sofrito on hand (page 11), use 4 tablespoons and omit the green bell pepper and cilantro. Annatto seasoning is available in Hispanic markets in powder form or as a paste in a tube. For a quick and easy version of this recipe, you can shred a store-bought rotisserie chicken. —Malena
Bone-in chicken breasts, 2 (about 1 pound), skin and fat removed
Garlic, 4 cloves, divided
Onion, 1, chopped, divided
Salt, to taste
Olive oil, 1 tablespoon
Tomatoes, 2 small, chopped
Carrots, shredded, 1 cup
Green bell pepper, ½, stemmed, seeded, and finely chopped
Tomato paste or ketchup, 3 tablespoons
Long grain brown rice, uncooked, 2 cups, rinsed and drained
Reduced-sodium chicken broth, 4 cups
Annatto seasoning, 1 tablespoon, or ½ tablespoon annatto paste
Pimento-stuffed green olives, 12, drained
Capers, drained, 2 tablespoons
Bay leaf, 1
Cilantro leaves, chopped, 1 tablespoon
Dried oregano, 1 teaspoon
Ground black pepper, to taste
Frozen green peas, ½ cup, or 1 small (8-ounce) can, drained
Prep Time: 30 minutes | Total Time: 1 hour and 30 minutes | 8 Servings
1 Place chicken breasts in a pot with water to cover. Chop two cloves of the garlic and add to chicken. Add half of the onion and a pinch of salt. Bring to a boil, reduce heat to low, and simmer, uncovered, for 30 minutes, or until cooked. Turn off heat and remove the chicken. Let cool and shred by hand, discarding the bones. Reserve cooking liquid to combine with broth, if needed.
2 Chop the remaining two cloves garlic. Heat the olive oil in a large, deep skillet over medium-high heat and sauté the remaining chopped onion, garlic, tomatoes, carrots, and green bell pepper for 2 minutes, or until softened.
3 Add the shredded chicken and tomato paste and cook for 2 minutes. Add the rice and cook, stirring constantly, for 1 to 2 minutes. Add the chicken broth, annatto seasoning, olives, capers, bay leaf, cilantro, and oregano and stir to combine. Cook for 2 minutes. Taste and add salt and pepper if necessary.
4 Bring to a boil and cook over medium heat, uncovered, for 25 minutes, or until the water is reduced to the same level as the rice. Add the green peas on top of the rice without stirring. Cover and let cook for an additional 30 minutes on low, or until the rice is tender. Leave the pan covered until ready to serve. To serve, remove the bay leaf and stir to combine.
Calories, 284
Total fat, 5.1 g
Saturated fat, 1.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.0 g
Monounsaturated fat, 2.7 g
Total carbohydrate, 44 g
Dietary fiber, 4 g
Sugars, 4 g
Protein, 16 g
Sodium, 744 mg
Although Americans traditionally serve roast turkey for Thanksgiving dinner, many Latin Americans prepare it as a traditional part of Christmas Eve dinner. Cooking time will vary depending on the size of your turkey—follow the instructions on the package. When roasting poultry, it is helpful to use a meat thermometer. To do so, insert the thermometer or probe into the inner thigh near the breast, being careful not to touch any bones. The turkey is cooked when the internal temperature registers 180 degrees.
Serve the turkey with gravy (see next page), mashed potatoes or sweet potato purée, Classic Waldorf Salad (page 83), or applesauce with slices of pineapple. —Maya and Malena
Turkey, 1 (15-pound)
Bitter orange juice, 2 cups, or 1½ cups 100 percent orange juice mixed with the juice of 3 limes
Unsalted butter, 4 tablespoons (½ stick), softened
Dried oregano, 1 tablespoon
Dried rosemary, 2 teaspoons, optional
Dried thyme, 2 teaspoons, optional
Flat leaf parsley, chopped, 2 teaspoons, or 1 teaspoon dried parsley, optional
Garlic, minced, 1 tablespoon
Paprika, 1 teaspoon
Sea salt, 1 teaspoon
Ground black pepper, ½ teaspoon
Onion powder, 1 teaspoon, optional
Prep Time: 15 minutes | Total Time: 3 to 5 hours | 16 Servings (for a 15-pound turkey)
1 Wash the inside and outside of the turkey and dry thoroughly with paper towels. Place the turkey in a roasting pan and set aside for 15 minutes.
2 Carefully pierce the turkey with a knife in several places, taking care not to rip the skin. Douse the turkey with the bitter orange juice, using your fingers to work the marinade under the skin and into the incisions in the turkey.
3 Mix the remaining ingredients in a bowl and rub into the turkey. Carefully rub some of the mixture under the skin of the turkey, making sure not to remove the skin. Cover the turkey with plastic wrap. Let it marinate in the refrigerator for at least 3 hours, or overnight.
4 When ready to cook, preheat the oven to 350 degrees. Discard the plastic wrap and marinade, and cover the turkey with aluminum foil. Roast the turkey depending on its weight, according to package instructions. Every 30 minutes or so during cooking, baste the turkey with the liquid in the pan.
5 Approximately 20 minutes before the turkey is finished roasting, remove the aluminum foil to allow the skin to brown. Continue basting periodically. When the interior of the turkey has reached 180 degrees, remove from the oven and let stand for 10 to 15 minutes before carving.
This recipe uses a classic Latin American marinade for turkey: bitter orange juice, which can be found in many supermarkets or Hispanic groceries.
Calories, 534
Total fat, 27.8 g
Saturated fat, 10.1 g
Trans fat, 0.2 g
Polyunsaturated fat, 5.8 g
Monounsaturated fat, 8.7 g
Total carbohydrate, 4 g
Dietary fiber, 0 g
Sugars, 2 g
Protein, 64 g
Sodium, 350 mg
Serve our scrumptious roast turkey with this flavorful homemade gravy. —Malena
Reduced-sodium chicken broth or water, 3 cups
Remaining drippings from the roasting pan, 6 tablespoons minimum
All-purpose flour, 4 tablespoons
Salt, ¼ teaspoon
Ground black pepper, 1/8 teaspoon
Prep Time: 10 minutes | Total Time: 1 hour and 30 minutes | 6 Servings (about 1/3 cup each)
1 When the turkey has finished roasting, warm the chicken broth over medium-low heat.
2 In a separate saucepan, measure about 4 tablespoons of the drippings from the roasting pan and place over medium-high heat. Add the flour and cook, stirring constantly with a wire whisk. Once the flour starts to brown, slowly add the remaining pan drippings. Avoid using the fat. Continue to stir until the flour has thickened and it turns smooth.
3 Slowly add 2 cups of the warm chicken broth, stirring constantly. Bring to a boil, lower heat, and cook until the gravy has thickened and is bubbly, adding more broth as needed. Season with salt and pepper. Serve warm.
Calories, 81
Total fat, 6.0 g
Saturated fat, 2.3 g
Trans fat, 0.0 g
Polyunsaturated fat, 0.6 g
Monounsaturated fat, 2.6 g
Total carbohydrate, 5 g
Dietary fiber, 0 g
Sugars, 0 g
Protein, 2 g
Sodium, 407 mg
To make this recipe vegetarian, use firm tofu instead of chicken. Sauté cubed tofu in butter and sprinkle with a tablespoon of brown sugar. Then add the tofu to the frying pan at the same time as the green olives, capers, and parsley. My son, Chris, who is a vegetarian, loves this dish. I’ve prepared it at home for him, and now it’s one of the family’s favorite dishes. —Maya
All-purpose flour, ¼ cup
Salt and ground black pepper
Cayenne pepper, to taste
Chicken drumsticks and thighs, 6 pieces, skin removed
Olive oil, 1½ tablespoons
Yellow onion, 1, cut into long thin strips
Dried or fresh oregano, 1 teaspoon
Roma tomatoes, 2, finely chopped
Marsala wine, ½ cup
Reduced-sodium chicken broth, ½ cup
Green olives, ¼ cup
Capers, drained, 1 tablespoon
Flat leaf parsley, chopped, ¼ cup
Prep Time: 20 minutes | Total Time: 1 hour and 15 minutes | 6 Servings
1 Put the flour in a dish and add a pinch each of salt, pepper, and cayenne. Mix well. Coat each piece of chicken with the seasoned flour; shake off excess.
2 Heat the olive oil in a frying pan and brown the chicken pieces on all sides. Remove and set aside.
3 Add the onion to the same frying pan. When it starts to brown, add the oregano and just a pinch of black pepper. Add the tomatoes, wine, and chicken broth. Return the chicken to the frying pan and lower the heat. Cover and cook on low for about 45 minutes.
4 Five minutes before serving, add the green olives, capers, and parsley. Cook for an additional 5 minutes. Taste and add salt, if necessary. Serve with rice and a vegetable of your choice.
Calories, 177
Total fat, 8.5 g
Saturated fat, 1.7 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.4 g
Monounsaturated fat, 4.6 g
Total carbohydrate, 9 g
Dietary fiber, 1 g
Sugars, 3 g
Protein, 14 g
Sodium, 219 mg
This lasagna recipe is fit for a queen. The tuna is a great alternative to ground beef. Enjoy! —Malena
Lasagna noodles, 1 pound (12 noodles)
Green bell pepper, 1, stemmed, seeded, and finely chopped
Yellow onion, ½, finely chopped
Celery, 1 stalk, finely chopped
Flat leaf parsley, finely chopped, 2 tablespoons
Garlic, 1 clove, minced
Frozen mixed vegetables, 2 cups
Chunk light tuna packed in water, 2 (12-ounce) cans, drained
Tomato sauce, 1 (8-ounce) can
Green olives, pitted and sliced, ½ cup
Salt and ground black pepper, to taste
Homemade Tomato Sauce (page 16) or store-bought marinara sauce, 2 cups
Reduced-fat mozzarella cheese, shredded, 2 cups
Parmesan cheese, grated, ½ cup
Prep Time: 25 minutes | Total Time: 1 hour and 30 minutes | 10 Servings
1 Preheat oven to 350 degrees.
2 Cook the noodles and set aside. Rinse with cold water.
3 Coat a frying pan with nonstick cooking spray. Over medium heat, sauté the green pepper, onion, celery, parsley, and garlic for 5 minutes. Add mixed vegetables and cook for 3 minutes.
4 Add the drained tuna and the canned tomato sauce. Cook for 5 minutes. Add the olives and salt and pepper and set aside.
5 Spread ½ cup of the homemade tomato sauce in the bottom of a 9-by-13-inch baking dish. Cover the tomato sauce with a layer of noodles. Add a layer of homemade tomato sauce, followed by half of the tuna mixture and a layer of mozzarella.
6 Place a second layer of noodles on top, followed by the remaining homemade tomato sauce, the remaining tuna mixture, and the mozzarella cheese (reserving about ½ cup for the top). Cover with one more layer of noodles. Top with the remaining mozzarella cheese and the Parmesan cheese.
7 Cover with foil and bake for 35 minutes. Uncover and bake an additional 10 to 15 minutes or until cheese is melted. Let stand a few minutes before serving.
Calories, 352
Total fat, 7.9 g
Saturated fat, 3.6 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.0 g
Monounsaturated fat, 2.0 g
Total carbohydrate, 44 g
Dietary fiber, 4 g
Sugars, 7 g
Protein, 27 g
Sodium, 650 mg
I ate these spicy meatballs for the first time at a friend’s house and loved them. Chipotle peppers in adobo sauce can be found in small cans in the Hispanic foods section of most supermarkets. If you have never cooked with them, start with the smallest amount and taste the sauce as you go. Serve with rice and vegetables of your choice. —Martín
Garlic, 2 cloves, divided
Ground turkey breast, 1 pound
Egg, 1
Ground cumin, 1 teaspoon
Dried mint leaves, 1½ teaspoons, or 1 tablespoon chopped fresh mint
Raisins, 1/3 cup (about one small box)
Bread crumbs, 1/3 cup
Onion, chopped, 3/4 cup, divided
Canola oil, 1 tablespoon
Tomatoes, 3 to 4 large (about 1 pound), or 1 (28-ounce) can fire-roasted whole tomatoes
Reduced-sodium chicken bouillon granules, 1 tablespoon, or 1 cube reduced-sodium chicken bouillon
Chipotle peppers in adobo sauce, 1 to 2, or to taste
Water, ½ cup, optional
Prep Time: 30 minutes | Total Time: 1 hour | 6 Servings (four meatballs each)
1 Mince one clove garlic. Combine the ground turkey breast, egg, cumin, mint, raisins, and bread crumbs with ¼ cup of the chopped onion and the minced garlic in a large bowl. Mix thoroughly. Form into medium-sized balls.
2 Heat the oil in a pan and cook the meatballs for 5 minutes, turning them during cooking to brown. Remove and set aside. (Alternatively, you can bake the meatballs at 350 degrees for 25 to 30 minutes, turning once.)
3 In a dry skillet, roast the tomatoes over medium heat, turing to cook on all sides, for 10 minutes, or until peels are soft and darkened.
4 Place the tomatoes in a blender with the remaining ½ cup onion, the remaining clove of garlic, and the chicken bouillon and blend. Add the chipotle peppers and blend. If using fresh tomatoes, add ½ cup water and blend again. Taste the sauce and add additional chipotle pepper, as desired.
5 Pour the blended sauce into a saucepan and cook over high heat for 5 minutes, or until boiling. Once the sauce starts to boil, add the meatballs, lower the heat to medium low, cover the saucepan, and cook until meatballs are completely done—about 20 to 25 minutes.
Calories, 196
Total fat, 5.3 g
Saturated fat, 0.9 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.6 g
Monounsaturated fat, 2.4
Total carbohydrate, 16 g
Dietary fiber, 2 g
Sugars, 8 g
Protein, 22 g
Sodium, 360 mg
This chicken dish can be baked or prepared in a slow cooker. Using the slow cooker can be a big help for busy families who want to find dinner ready when they return home from a long day. I like to serve this dish with rice and beans. My husband, Bill, does not care for cilantro, so I tend to use whole cilantro sprigs to make it easier to remove them before serving. —Malena
Chicken, 1 whole, cut into 8 pieces (2 split breasts, 2 drumsticks, 2 thighs, 2 wings)
Annatto paste, 1 tablespoon
Ground cumin, ½ teaspoon
Worcestershire sauce, 2 tablespoons
Malena’s Sofrito (page 10), 2 tablespoons
Canola oil, 1 tablespoon
Onions, 2, peeled and quartered
Green bell pepper, 1, stemmed, seeded, and chopped
Cilantro leaves, ½ cup
Celery, 1 stalk, chopped (about ½ cup)
Carrots, 3, peeled and sliced
Homemade Tomato Sauce (page 16), 3½ cups, or 1 (28-ounce) can fire-roasted crushed tomatoes
Prep Time: 30 minutes | Total Time: 2 to 3 hours (including marination) | 6 Servings
1 If baking the chicken instead of using a slow cooker, preheat the oven to 350 degrees. Preparation is the same for both methods of cooking.
2 Wash the chicken and remove the skin and excess fat. Put the chicken pieces in a glass or Pyrex dish and add the annatto paste, cumin, Worcestershire sauce, and sofrito. Toss thoroughly to coat. Cover the chicken and let it marinate in the refrigerator for 1 to 2 hours.
3 Heat the canola oil in a skillet over medium-high heat and sauté the chicken for approximately 3 minutes on each side, until it is golden brown but not cooked through. You may need to do this step in batches.
4 Place the onions, green bell pepper, cilantro, celery, and carrots in a baking dish or slow cooker and toss to combine. Arrange the chicken over the vegetables and top with the tomato sauce.
5 If baking, cover the baking dish with aluminum foil and bake for 35 to 40 minutes, turning the chicken pieces after 25 minutes so they will cook evenly. If using the slow cooker, cook on low for 5 hours.
Calories, 230
Total fat, 7.1 g
Saturated fat, 1.4 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.8 g
Monounsaturated fat, 3.1 g
Total carbohydrate, 18 g
Dietary fiber, 4 g
Sugars, 10 g
Protein, 22 g
Sodium, 600 mg
This recipe is good for parties and festivities, but children love it, too. —Martín
Boneless, skinless chicken breasts, 4
Salt and ground black pepper
Tomato, 1 large, seeded and finely chopped
Fresh spinach, 1 bunch, stems removed, chopped
Fresh basil leaves, 6, chopped
Parmesan cheese, shredded, ¼ cup
Slivered almonds, ¼ cup
Dried oregano, ¼ teaspoon Butter, 4 teaspoons
Prep Time: 15 minutes | Total Time: 45 minutes | 4 Servings
1 Preheat oven to 400 degrees.
2 Place the chicken breasts between two pieces of plastic wrap and pound each breast to flatten to uniform thickness. Season with salt and pepper.
3 In a bowl, combine the tomato, spinach, basil, cheese, almonds, oregano, and a pinch of black pepper and mix well. Spread about 2 tablespoons of this mixture over each chicken breast. Roll them up and secure them with toothpicks.
4 Coat a skillet with nonstick cooking spray and brown the chicken rolls on all sides. Transfer the chicken rolls to a greased baking dish.
5 Put 1 teaspoon of butter on top of each roll. Bake for 25 to 30 minutes, or until internal temperature reaches 165 degrees.
Calories, 277
Total fat, 13.0 g
Saturated fat, 4.7 g
Trans fat, 0.2 g
Polyunsaturated fat, 2.0 g
Monounsaturated fat, 5.1 g
Total carbohydrate, 5 g
Dietary fiber, 2 g
Sugars, 2 g
Protein, 35 g
Sodium, 188 mg
This is a very special dish I enjoy making for my friends, and they love it! —Maya
Red or yellow onion, 1 large, peeled and julienned
Garlic, 1 clove, minced
Green bell pepper, 1, stemmed, seeded, and julienned
Red bell pepper, 1, stemmed, seeded, and julienned
Yellow bell pepper, 1, stemmed, seeded, and julienned
Tomatoes, 2 large, peeled and julienned
Salt, ½ teaspoon, divided
Firm white fish (such as tilapia or orange roughy), 3 fillets
Ground cumin, ¼ teaspoon
Lemon pepper, ½ teaspoon
Canola oil, 1 tablespoon
Small or medium shrimp, ½ pound, peeled, deveined, tails removed
Small or medium scallops, ½ pound
Juice of 1 or 2 limes
Flat leaf parsley, chopped, ¼ cup
Prep Time: 15 minutes | Total Time: 30 minutes | 6 Servings
1 Coat a large frying pan with nonstick cooking spray. Over medium heat, cook the onion until golden brown. Add the garlic and bell peppers and sauté for 2 minutes. Add the tomatoes and ¼ teaspoon of the salt. Lower heat and cook for 5 minutes. Remove the vegetables from the pan and set aside.
2 Cut the fish fillets in half. Season with cumin, the remaining salt, and lemon pepper.
3 Heat the tablespoon of canola oil in the same pan over medium heat. Add the fish fillets and cook for 2 minutes, or until golden brown on first side. Turn carefully so the fillets do not fall apart, and cover them with the vegetable mixture. Let them cook for another 2 minutes, or until browned on other side.
4 Add the shrimp, scallops, and the juice of one lime. Lower heat and cook for about 5 to 7 minutes, or until the shrimp are cooked through and pink.
5 Before serving, taste and add more lime juice, if desired. Add the chopped parsley. Serve with rice. Garnish with additional parsley, if desired.
Calories, 179
Total fat, 4.3 g
Saturated fat, 0.8 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.2 g
Monounsaturated fat, 2.0 g
Total carbohydrate, 13 g
Dietary fiber, 3 g
Sugars, 6 g
Protein, 24 g
Sodium, 172 mg
This dish suggests the flavor of cilantro tamales from Peru but without all the work. The flavor of white corn, unlike yellow corn, reminds me of corn from Peru, except the kernels are a lot smaller. I like to serve this dish with rice, garnished with slices of hard-boiled egg. —Maya
Frozen white corn, 2½ cups, thawed, or 2 (15-ounce) cans Shoepeg white corn, drained
Cilantro leaves, 1/3 cup
Baby spinach, 1 cup
Milk (skim or 1 percent), 1 to 1½ cups, divided
Canola oil, 2 teaspoons, divided
White onion, finely chopped, ½ cup
Garlic, 1 clove, minced
Ground cumin, ½ teaspoon, divided
Salt and ground black pepper
Boneless, skinless chicken breasts, 3, cut into thin strips or bite-sized pieces
Prep Time: 15 minutes | Total Time: 45 minutes to 1 hour | 6 Servings
1 Combine the corn, cilantro, spinach, and 1 cup of the milk in a food processor or blender and blend well. This step may have to be done in batches.
2 Heat 1 teaspoon of the canola oil in a large skillet and sauté the chopped onion. When the onion is translucent, add the garlic. Season with ¼ teaspoon of the cumin and a pinch of salt and pepper. Sauté for 5 minutes.
3 Pour the corn mixture into the skillet and cook over medium heat, stirring frequently, for 5 to 10 minutes, or until it starts bubbling. If the mixture is too thick, add ¼ to ½ cup milk. Lower the heat and simmer for 5 minutes.
4 Season the chicken with the other ¼ teaspoon ground cumin, salt, and pepper. In another skillet, heat the remaining teaspoon of canola oil and sauté the chicken until it is golden brown and cooked through.
5 Transfer the cooked chicken to the skillet with the corn mixture and simmer for an additional 5 to 7 minutes.
Calories, 178
Total fat, 3.9 g
Saturated fat, 0.7 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.1 g
Monounsaturated fat, 1.7 g
Total carbohydrate, 18 g
Dietary fiber, 2 g
Sugars, 5 g
Protein, 19 g
Sodium, 64 mg
The secret ingredient for this dish is annatto, a mild spice used often in Latin American cooking. It is available in Hispanic markets in powder form or as a paste in a tube. Saffron can also be used, although it is more expensive. —Malena
Frozen seafood mix (with imitation crabmeat, octopus, squid, and shrimp), 1 pound
Small fresh or frozen shrimp, ½ pound, peeled, deveined, tails removed
Malena’s Sofrito (page 11), 2 tablespoons, optional
Salt and ground black pepper Olive oil, 1 tablespoon
Onion, chopped
Green bell pepper, 1, stemmed, seeded, and finely chopped
Garlic, 1 clove, minced
Celery, 1 stalk, finely chopped
Green onions, 3, thinly sliced
Long grain brown rice, uncooked, 2 cups, rinsed and drained
Water, 4½ cups
Annatto seasoning or dried saffron, 1 tablespoon
Cilantro leaves, chopped, 2 tablespoons
Frozen peas and carrots, 1 cup, or 1 small (8.5-ounce) can, drained
Stuffed green olives, 1/3 cup, sliced
Prep Time: 15 minutes | Total Time: 1 hour | 6 Servings
Calories, 352
Total fat, 6.3 g
Saturated fat, 1.0 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.4 g
Monounsaturated fat, 3.2 g
Total carbohydrate, 55 g
Dietary fiber, 5 g
Sugars, 5 g
Protein, 18 g
Sodium, 655 mg
My friend Chef Emmanuel “Manoli” Kalormakis was passionate about Greek and Italian cuisine. I visited him in Panama at the beginning of 2009. One Saturday evening during my visit, we sat down to talk about Panamanian cuisine, eggplant, and other vegetables that I should include in this cookbook. He taught me how to make this dish during my visit. Sadly, Chef Manoli passed away just two weeks later, but he left behind this recipe as a gift. Manoli, you’ll be remembered for all the delicious dishes you served in your restaurants, and we publish this recipe here to honor you. Farewell, Manoli! —Malena
Eggplant, 1 large
Salt, 2 teaspoons, divided
Ground black pepper, 1 teaspoon, divided
Dried oregano, 1 teaspoon
Extra-virgin olive oil, 4 tablespoons, divided
Garlic, 3 cloves, sliced thinly
Balsamic vinegar, 1 teaspoon
Freshly squeezed lime juice, 1/3 cup Roasted red pepper, sliced, 1 tablespoon
Flat leaf parsley, chopped, 2 tablespoons
Prep Time: 15 minutes | Total Time: 30 minutes
1 Preheat oven to 350 degrees.
2 Peel the eggplant and slice lengthwise into ¼-inch-thick slices. Place the eggplant in a bowl of saltwater to cover. Let soak for 5 minutes. Remove from the water, rinse, and drain. Place in a baking dish.
3 Sprinkle the eggplant with 1 teaspoon of the salt, ½ teaspoon of the black pepper, and the oregano. Drizzle with 2 tablespoons of the olive oil and top with the sliced garlic. Bake for 15 to 20 minutes, or until the eggplant is dry.
4 While the eggplant is cooking, combine the balsamic vinegar, lime juice, the remaining olive oil, and the remaining salt and pepper in a glass serving dish.
5 Remove the eggplant from the oven. Cut each slice into four to six strips lengthwise and place in the serving dish with the vinegar mixture. Toss to coat. Garnish with sliced roasted red pepper and chopped parsley and serve.
Calories, 125
Total fat, 9.3 g
Saturated fat, 1.3 g
Trans fat, 0.0 g
Polyunsaturated fat, 1.1 g
Monounsaturated fat, 6.6 g
Total carbohydrate, 11 g
Dietary fiber, 3 g
Sugars, 4 g
Protein, 1 g
Sodium, 794 mg
