Latino Kitchen

The kitchen is the heart and soul of every Latino home. Latino dishes are rich in flavor but many of them are high in fat and contain a significant amount of starch. That's why in this section, Mount Sinai will provide a healthier alternative to some of your favorite dishes without sacrificing taste! Enjoy!

 

Ensalada de Bacalao (Codfish Salad) – Serves 6

Ingredients
2 lbs fresh cod
½ cup of extra virgin olive oil
1 large onion, peeled and julienned
1 red bell seeded and julienned
1 green pepper seeded and julienned
1 medium tomato, seeded and diced into bite size chunks
1/4 cup of white vinegar
4 large eggs whites boiled , peeled and sliced thin
3-4 bay leaves

Preparation
1. Place your codfish in a large pot with water and let it soak for a few hours.
2. Drain, add fresh water and bring to a boil.
3.. Drain again and set aside.
4.In a large skillet, drizzle a little oil and cook your onions, peppers and bay leaves until nice and tender.
5.Shred your codfish and add it to the skillet with your mixture.
6.Add tomatoes and let that all simmer for about 10 minutes.
7.Pour salad into a large bowl, top with egg white slices, drizzle with a little olive oil and serve.

Nutrition facts per serving:

Calories 207
Sodium 89.7mg
Total Fat 1 g
Total Carbohydrate 2 g
Saturated Fat 2 g
Dietary Fiber 1 g
Cholesterol 51 mg
Protein 16 g


 

Escabeche de Guineos (Pickled Green Bananas) – Serves 4

Ingredients 
2 lbs of green bananas
½ cup of vinegar
¼ cup of virgin olive oil
1 cup of roasted red peppers - cut into thin slices (do no discard liquid)
1 large white onion – cut into thin slices
Salt & Pepper to taste


Preparation
1. Fill a large stock pot with water and bring to a high boil.
2. Take each banana and cut both the tips of each end off.
3. Then using your knife make a soft slit down opposite sides of the banana. (not too deep)
(This will allow the bananas to cook and peeling easier)
4. Place the bananas in the boiling water and let it cook for about 20-30 minutes
5. Use a knife or fork – poke the bananas and check for tenderness. Fork should not stick but go right through when done.
6. Drain, peel and set aside.
7. In a large bowl combine olive oil, vinegar, onions & peppers and mix well.
8. Once the bananas have cooled down, cut each banana into ½ inch bite size pieces.
9. Add to the bowl and mix together well.
10. Sprinkle with salt and pepper and serve immediately!

Nutrition facts per serving:

Calories 334
Sodium 8.0 mg
Total Fat 7.72 g
Total Carbohydrate 52.52 g
Saturated Fat 0 g
Dietary Fiber 7.6 g
Cholesterol 0 mg
Protein 4 g


 

Mofongo – Serves 4

Ingredients
2 Medium plantains
3 cups water
¼ tsp salt
2 medium cloves garlic
2 teaspoons olive oil
4 ounces extra lean ham, chopped fine

Preparation
1. Peel plantains.
2. Bring water to a boil and add salt.
3. Cut each plantain crosswise into 12 slices. Boil in salted water for 18 minutes or until soft.
4. While plantains are cooking, mash garlic with a mortar and pestle or garlic press. (Chopping is also an option). Sauté garlic in olive oil over low heat until translucent, about 2 minutes. Add chopped ham. Mix well and cook for 1 minute. Remove from heat.
5. Remove the plantains and drain well in a colander. Do not discard the water. Transfer plantains to a bowl. With a potato masher, mash the plantains. Add 6 tablespoons of hot water to the mashed plantains. You can add more water until you have a soft consistency. Add the garlic-ham mixture to the plantain. Mix well. Shape into balls and serve immediately.

Nutrition facts per serving:

Calories 174
Sodium 274 mg
Total Fat 5 g
Total Carbohydrate 29.5 g
Saturated Fat 1.6 g
Dietary Fiber 3 g
Cholesterol 15 mg
Protein 6 g


 

Pollo Guisado – (Chicken Stew) - Serves 6

Ingredients
6 pieces of skinless thighs
2 tablespoons Sofrito (home-made or store bought)
1 cup of cherry tomatoes or chopped and seeded tomato
1 cup of squash, peeled and diced into bite-size chunks
1 cup of potatoes (any kind is fine), peeled and diced into bite-size chunks
1 tablespoon extra virgin olive oil
Salt and freshly ground pepper to taste

Preparation
1. Place the chicken in a caldero or heavy pot and drizzle a small amount of olive oil to get the chicken cooking.  
2. Cover and cook for about 10-12 minutes or until chicken is no longer pink.
3. Stir in tomato sauce, sofrito, potatoes and carrots, cover and cook for another 12-15 minutes.
4. Test your potatoes and carrots by poking them with a fork and once tender enough, your stew is ready. Add salt & pepper to taste and for a real nice kick – top with freshly chopped cilantro!

Nutrition facts per serving:

Calories 223
Sodium 122 mg
Total Fat 8.3 g
Total Carbohydrate 12.6 g
Saturated Fat 3 g
Dietary Fiber 3 g
Cholesterol 63 mg
Protein 23 g


 

Trucha al Horno (Baked Trout) – serves 6

Ingredients:
2 pounds trout fillet, cut into 6 pieces
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
½ medium onion, chopped
3 tablespoons cilantro, chopped
½ teaspoon olive oil
¼ teaspoon black pepper
¼ teaspoon red pepper (optional)

Preparation:
Preheat oven to 350ºF.
Rinse fish and pat dry. Place in baking dish.
In a separate dish, mix remaining ingredients together and pour over fish.
Bake for 15 to 20 minutes or until fork-tender

Nutrition facts per serving:

Calories 225
Sodium 154 mg
Total Fat 8.3 g
Total Carbohydrate 3 g
Saturated Fat 1 g
Dietary Fiber Less than 1 g
Cholesterol 89 mg
Protein 32 g

 


Arroz con pollo (Chicken and Rice) – serves 6

Ingredients:
6 chicken pieces (breast only), skinned
2 teaspoons canola oil
4 cups water
2 tomatoes, chopped
½ cup green pepper, chopped
¼ cup red pepper, chopped
¼ cup celery, diced
1 medium carrot, grated
¼ cup corn, frozen
½ cup onion, chopped
¼ cup fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 teaspoon pepper
2 cups rice
½ cup frozen peas
2 ounces Spanish olives

Preparation:
In a large pot, brown chicken pieces in oil.
Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.
Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
Add chicken and cook for another 8 minutes.

Nutrition facts per serving:

Calories 472.5
Sodium 303 mg
Total Fat 7 g
Total Carbohydrate 49 g
Saturated Fat 1 g
Dietary Fiber Less than 1 g
Cholesterol 120 mg
Protein 46 g


 

Salteado de carne (Stir-Fried Beef) – serves 6

Ingredients:
1½ pounds sirloin steak
2 teaspoons vegetable oil
1 clove garlic, minced
1 teaspoon vinegar
⅛ teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced

Preparation:
Trim fat from steak and cut into small, thin pieces.
In a large skillet, heat oil and sauté garlic until garlic is golden.  Add steak, vinegar, and pepper.
Cook for 6 minutes, stirring beef until brown.
Add onion and tomato.  Cook until onion is transparent.  Serve with boiled potatoes and white rice.

Nutrition facts per serving:
(1 1/4 cup)

Calories 250
Sodium 78 mg
Total Fat 6 g
Total Carbohydrate 21 g
Saturated Fat 3 g
Dietary Fiber 3 g
Cholesterol 54 mg
Protein 27 g


 

Pollo a la parrilla con salsa de childe verde (Grilled Chicken with Green Chile Sauce) – serves 4

Ingredients:
4 skinless, boneless chicken breasts
¼ cup olive oil
Juice of 2 limes
¼ teaspoon oregano
½ teaspoon black pepper
¼ cup water
10 to 12 tomatillos, husks removed and cut in half
½ medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalapeño peppers
2 tablespoons cilantro, chopped
¼ cup low fat sour cream (or Homemade Sour Cream)

Preparation:
Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight. Turn the chicken periodically to marinate chicken on both sides.
Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender. In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, and the remaining lime juice. Blend until all the ingredients are smooth. Place the sauce in a bowl and refrigerate.
Place the chicken breasts on a hot grill and cook until done. Place the chicken on a serving platter.
Spoon a tablespoon of low fat sour cream over each chicken breast. Pour the sauce over the sour cream.

Nutrition facts per serving (1 breast):

Calories 456
Sodium 309 mg
Total Fat 19 g
Total Carbohydrate 13 g
Saturated Fat 1 g
Dietary Fiber 4 g
Cholesterol 143 mg
Protein 56 g

 


Tacos de aguacate (Avocado Tacos) – serves 1

Ingredients:
1 medium onion, cut into thin strips
2 large green peppers, cut into thin strips
2 large red peppers, cut into thin strips
1 cup fresh cilantro, finely chopped
1 ripe avocado, peeled and seeded, cut into 12 slices
1½ cups fresh tomato salsa (see ingredients below)
12 flour tortillas
Vegetable cooking spray

Fresh Tomato Salsa Ingredients:
1 cup tomatoes, diced
⅓ cup onions, diced
½ clove garlic, minced
2 tsp. cilantro
⅓ tsp. jalapeño peppers, chopped
½ tsp. lime juice
Pinch of cumin

Preparation:
Mix together all salsa ingredients and refrigerate in advance.
Coat skillet with vegetable spray.
Lightly sauté onion and green and red peppers.
Warm tortillas in oven and fill with peppers, onions, avocado, and salsa. Fold tortillas and serve. Top with cilantro

Nutrition facts per serving:

Calories 270
Sodium 460 mg
Total Fat 8 g
Total Carbohydrate 43 g
Saturated Fat 2 g
Dietary Fiber 5 g
Cholesterol 0 mg
Protein 7 g
Trans fat 0 g

 


Empanada de carne al horno  (Baked Beef Empanada) – serves 12

Ingredients:
3 (10 ounce) cans refrigerated biscuit dough
1.5 lb lean ground beef
1-1/2 medium yellow onion, finely chopped
3/4 cup tomato sauce
1 teaspoon dried oregano
2 teaspoons garlic
1 egg, lightly beaten

Directions:
1. Brown ground beef.
2. Add onions and cook until soft, about 5 minutes more. Stir in tomato sauce, garlic and oregano. Lower heat to medium-low and simmer until mixture thickens, about 15 minutes.
3. Pat out each biscuit on cookie sheet and put about 2 tablespoons of beef mixture on each biscuit.
4. Fold biscuits in half and seal the edges by crimping the dough by hand or with a fork.
5. Brush top of empanadas with egg and bake for 15 minutes at 375 degrees F.

Nutrition facts per serving:

Calories 170
Sodium 140 mg
Total Fat 6 g
Total Carbohydrate 24 g
Saturated Fat 1 g
Dietary Fiber 2 g
Cholesterol 20 mg
Protein 20 g


 

Salsa de frutas tropicales (Tropical Fruit Sauce)-  Serves 4

Ingredients:
1 tablespoon snipped fresh mint
2 teaspoons seasoned rice vinegar
2 teaspoons lime juice
1 teaspoon grated fresh ginger
1/8 teaspoon crushed red pepper (optional)
1/2 cup chopped fresh pineapple
1/2 cup chopped mango or peach
2 kiwifruit, peeled, quartered lengthwise, and sliced
1 5 ounce container mandarin orange sections, drained (about 1/2 cup) or 1/2 an 11-ounce can

Preparation:
1. In a medium bowl, combine mint, rice vinegar, lime juice, ginger, and, if desired, crushed red pepper.
2. Add pineapple, mango, kiwifruit, and mandarin orange sections; toss gently to coat. Makes 2 cups

Nutrition facts per serving (1 cup):

Calories 120
Sodium 42 mg
Total Fat 0 g
Total Carbohydrate 16 g
Saturated Fat 0 g
Dietary Fiber 3 g
Cholesterol 0 mg
Protein 23 g