Heart Healthy Puerto Rican Recipes
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Description
Puerto Rican cuisine is known for its bold flavors and hearty dishes, but it can also be high in sodium, saturated fat, and calories. However, with a few healthy swaps and modifications, you can still enjoy traditional Puerto Rican dishes without sacrificing your health. In this article, we will share some heart-healthy Puerto Rican recipes that are lower in sodium, saturated fat, and calories.Prep Time and Cook Time
The prep time and cook time for these recipes vary, but most can be prepared in under an hour.Ingredients
The ingredients for these recipes are easy to find at your local grocery store or Latin market. We recommend using fresh ingredients whenever possible.Equipment
You will need basic kitchen equipment such as a cutting board, knife, skillet, and pot for these recipes.Method
Follow the instructions for each recipe carefully, but also feel free to make modifications to suit your taste preferences.Notes
These recipes are meant to be enjoyed as part of a healthy and balanced diet. We recommend serving them with a side of vegetables or salad to increase their nutritional value.Nutrition Info
The nutrition information for each recipe is provided to help you make informed choices about your meals.Recipe Tips
Here are some tips to help you make these heart-healthy Puerto Rican recipes: - Use lean meats such as chicken or turkey instead of fatty meats like pork or beef. - Use low-sodium chicken or vegetable broth instead of high-sodium bouillon cubes. - Choose brown rice or quinoa instead of white rice for added fiber. - Use fresh herbs and spices instead of pre-packaged seasoning blends to reduce sodium. - Use cooking techniques such as grilling or baking instead of frying to reduce saturated fat.Recipe 1: Arroz con Pollo (Chicken and Rice)
This classic Puerto Rican dish is a one-pot meal that is easy to make and delicious. This heart-healthy version uses lean chicken breast, brown rice, and low-sodium chicken broth.
Ingredients:
- 1 lb. boneless, skinless chicken breast, cut into bite-sized pieces
- 1 onion, chopped
- 1 green bell pepper, chopped
- 2 garlic cloves, minced
- 1 tsp. cumin
- 1 tsp. oregano
- 1 tsp. paprika
- 1 cup brown rice
- 2 cups low-sodium chicken broth
- 1 cup frozen peas
- 1/4 cup chopped fresh cilantro
- Salt and pepper to taste
Equipment:
- Large skillet with lid
- Cutting board and knife
- Measuring cups and spoons
Method:
- Heat the skillet over medium-high heat and add the chicken. Cook for 5-7 minutes, stirring occasionally, until it is no longer pink. Remove from the skillet and set aside.
- Add the onion, green pepper, and garlic to the skillet and cook for 3-5 minutes, stirring occasionally, until they are softened.
- Add the cumin, oregano, and paprika to the skillet and stir to combine.
- Add the rice and chicken broth to the skillet and stir to combine.
- Bring the mixture to a boil, then reduce the heat to low and cover the skillet with a lid.
- Cook for 30-35 minutes, or until the rice is tender and the liquid has been absorbed.
- Stir in the cooked chicken, peas, and cilantro.
- Season with salt and pepper to taste.
Notes:
This recipe serves 4 and can be easily doubled for larger crowds. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Info:
Per serving: 330 calories, 5g fat, 46g carbohydrates, 26g protein, 4g fiber, 280mg sodium.
Recipe 2: Pollo Guisado (Stewed Chicken)
This flavorful stew is a comfort food favorite in Puerto Rico. This heart-healthy version uses lean chicken thighs, plenty of vegetables, and a homemade sofrito for added flavor.
Ingredients:
- 1 lb. boneless, skinless chicken thighs, cut into bite-sized pieces
- 1 onion, chopped
- 1 green bell pepper, chopped
- 2 garlic cloves, minced
- 1 tsp. cumin
- 1 tsp. oregano
- 1 tsp. paprika
- 1 cup low-sodium chicken broth
- 1 can (14 oz.) diced tomatoes with juice
- 1 cup chopped carrots
- 1 cup chopped celery
- 1/4 cup homemade sofrito (recipe below)
- Salt and pepper to taste
Equipment:
- Dutch oven or large pot with lid
- Cutting board and knife
- Measuring cups and spoons
Method:
- Heat the Dutch oven over medium-high heat and add the chicken. Cook for 5-7 minutes, stirring occasionally, until it is no longer pink. Remove from the pot and set aside.
- Add the onion, green pepper, and garlic to the pot and cook for 3-5 minutes, stirring occasionally, until they are softened.
- Add the cumin, oregano, and paprika to the pot and stir to combine.
- Add the chicken broth, diced tomatoes with juice, carrots, celery, and sofrito to the pot and stir to combine.
- Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.
- Cook for 30-35 minutes, or until the chicken is tender and the vegetables are cooked through.
- Season with salt and pepper to taste.
Notes:
This recipe serves 4 and can be easily doubled for larger crowds. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Nutrition Info:
Per serving: 270 calories, 8g fat, 20g carbohydrates, 30g protein, 4g fiber, 200mg sodium.
Homemade Sofrito Recipe:
Ingredients:
- 1 onion, chopped
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 2 garlic cloves, minced
- 1/4 cup chopped fresh cilantro
- 1/4 tsp. cumin
- 1/4 tsp. salt
Equipment:
- Food processor or blender
- Cutting board and knife
Method:
- Add all ingredients to the food processor or blender and blend until smooth.
- Store in an airtight container in the refrigerator for up to 1 week, or freeze for up to 3 months.
Notes:
This sofrito recipe makes about 1 cup and can be used in many Puerto Rican dishes for added flavor.
Nutrition Info:
Per serving (1 tbsp.): 5 calories, 0g fat, 1g carbohydrates, 0g protein, 0g fiber, 0mg sodium.
Recipe 3: Ensalada de Aguacate y Tomate (Avocado and Tomato Salad)
This refreshing salad is a great side dish for any Puerto Rican meal. It is packed with heart-healthy fats from the avocado and antioxidants from the tomatoes.
Ingredients:
- 2 ripe avocados, diced
- 2 large tomatoes, diced
- 1/4 cup chopped fresh cilantro
- 2 tbsp. lime juice
- 1 tbsp. olive oil
- Salt and pepper to taste
Equipment:
- Cutting board and knife
- Bowl
- Whisk or fork
Method:
- Add the diced avocados, tomatoes, and cilantro to a bowl.
- In a separate bowl, whisk together the lime juice and olive oil.
- Pour the dressing over the salad and toss to combine.
- Season with salt and pepper to taste.
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