Healthy Puerto Rican Food Recipes

September 09, 2023 Post a Comment

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Bacalao (Puerto Rican Fish Stew) Recipe EatingWell from www.eatingwell.com

Description

Puerto Rican cuisine is known for its bold flavors and hearty ingredients. However, traditional Puerto Rican dishes can be heavy on fat and calories. But with a few modifications, you can still enjoy the delicious flavors of Puerto Rican food while keeping it healthy. In this article, we'll share some of our favorite healthy Puerto Rican food recipes that are nutritious and flavorful.

Prep Time and Cook Time

The prep time and cook time for each recipe will vary, but most of these dishes can be made in under an hour.

Ingredients

The ingredients for these healthy Puerto Rican food recipes include fresh vegetables, lean proteins, and whole grains. Some of the essential ingredients include: - Brown rice - Quinoa - Black beans - Sweet potatoes - Plantains - Lean chicken or turkey - Fresh seafood - Avocado - Tomatoes - Onions - Garlic - Cilantro - Lime juice

Equipment

The equipment needed to make these healthy Puerto Rican food recipes is minimal. You'll need basic kitchen equipment such as a cutting board, knife, measuring cups and spoons, and a large pot or skillet.

Method

Here are some of our favorite healthy Puerto Rican food recipes:

1. Arroz con Gandules (Rice with Pigeon Peas)

This classic Puerto Rican dish is made with brown rice and pigeon peas, which are high in protein and fiber. To make this dish healthier, we use brown rice instead of white rice and add extra vegetables like bell peppers and tomatoes. Here's how to make it: - In a large pot, sauté diced onions, garlic, and bell peppers in olive oil until softened. - Add brown rice and stir to coat in the oil. - Add chicken or vegetable broth, tomato sauce, and a can of pigeon peas. - Bring to a boil, then reduce heat and simmer until the rice is cooked through. - Stir in chopped cilantro and serve.

2. Baked Plantains

Plantains are a staple in Puerto Rican cuisine, and they're a great source of potassium and fiber. Instead of frying them, try baking them for a healthier option. Here's how to make baked plantains: - Preheat your oven to 400°F. - Peel and slice plantains into rounds. - Brush lightly with olive oil and sprinkle with sea salt. - Place on a baking sheet and bake for 15-20 minutes, until golden brown.

3. Quinoa and Black Bean Salad

This refreshing salad is packed with protein and fiber from quinoa and black beans. Here's how to make it: - Cook quinoa according to package instructions. - In a large bowl, combine cooked quinoa, rinsed black beans, diced tomatoes, diced red onion, and chopped cilantro. - Dress with lime juice, olive oil, and a pinch of salt. - Toss to combine and serve.

Notes

These healthy Puerto Rican food recipes are easy to make and packed with flavor. You can adjust the seasonings to your liking and add or subtract ingredients as needed. They're perfect for a healthy weeknight dinner or a weekend meal with friends and family.

Nutrition Info

Each of these healthy Puerto Rican food recipes is packed with nutrition. They're high in fiber, protein, and healthy fats, and they're low in saturated fat and calories. Here's the nutrition info for each recipe: - Arroz con Gandules: 300 calories, 6g fat, 8g fiber, 10g protein - Baked Plantains: 100 calories, 1g fat, 3g fiber, 1g protein - Quinoa and Black Bean Salad: 250 calories, 6g fat, 10g fiber, 8g protein

Recipe Tips

- Use brown rice instead of white rice to increase the fiber content. - Swap out traditional fried plantains for baked plantains to reduce the calorie and fat content. - Mix up the vegetables in your Arroz con Gandules recipe to add more nutrition and flavor. - Add other vegetables like roasted sweet potatoes or sautéed kale to your Quinoa and Black Bean Salad for extra nutrition.