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Transport Your Kitchen To The Southwest For Super Bowl Flavors
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Black & Red Bean Tortilla Bake Burritos
De Manzana Southwestern Grilled Beef Fajitas
Diabetes is the fifth-deadliest disease in the United States, and it has no cure. The total annual economic cost of diabetes in 2002 was estimated to be $132 billion, or one out of every 10 health care dollars spent in the United States. Prevalence
Latinos and Diabetes-Related Complications
Prevention of Complications of Diabetes
What Is Needed?In ideal circumstances, Latino Americans with diabetes will have their disease under good control and be monitored frequently by a health care team knowledgeable in the care of diabetes.
Source: American Diabetes Association.
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This year the
Super Bowl broadcasts from Houston, TX on February 1st. And guess what?? You don’t
have to leave the state or the country to get away from the winter doldrums. You can take
a break in your own kitchen by preparing dishes from the sunny southwest. In the southwest, Native Americans lived for centuries off the land on corn, wild greens, squash, berries, fish and game. Spanish missionaries came in the 16th century with chiles from Mexico and foods from Europe. Then the cowboys came in the 1800s with cattle and campfire chilis and stews. The result is earthy, intensely flavored food. It’s a simple cuisine that lends itself well to many cooking techniques and colorful presentations. Many of the fresh ingredients of the southwest are now available year round, so you can bring some of the region’s warmth into your winter cooking. Most southwestern meals feature familiar favorites such as tomatoes, corn, corn meal, beans and citrus fruits (especially limes). Popular seasonings include cumin, fiery dried and ground red chilies, fresh cilantro, thyme and garlic. Chilies also are often used in cooking, such as the tiny, dark green Serrano chile; the larger jalapeno; the long, narrow bright green Anaheim; and the fat, dark brown-green poblano. AICR
1 (16-ounce) can fat-free refried beans Place the beans in a 9-inch pie plate, spreading them out evenly with the back of a serving spoon. Spread the sour cream evenly over the beans. Spread the salsa evenly over the sour cream. Sprinkle evenly with the cheese. Top with the sliced green onion. Serve at once, or cover and refrigerate 2 to 3 hours or up to 24 hours before serving. This spread will keep for 3 to 4 days in the refrigerator. Makes 28 Servings (about 3-1/2 cups). Per (2 Tbsp) Serving without tortilla chips: 37 Cal; 1 g Total Fat (1 g Sat Fat); 4 g Carb; 3 mg Cholesterol; 138 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1/2 Starch.
THREE-LAYER
CHEESE APPETIZER 1/2 cup onion, finely chopped Spray a heavy skillet with nonstick spray and sauté the onion and garlic until tender, but not browned (the garlic will turn bitter). Using a blender or food processor, combine the ricotta cheese and cream cheese until well blended. Add the garlic and onion, mix well, and divide into three small bowls. Mix the pine nuts into one bowl. To another bowl, add the puréed pimiento mixed with the cumin. To the last bowl, add the jalapeño and approximately 2 tablespoons of the cilantro. Prepare a 5- to 6-cup mold by lining it with plastic wrap or cheesecloth. Carefully spoon the pine nut mixture into the bottom of the mold. Spoon the pimiento mixture on top and follow with the pepper/cilantro mixture. Fold the ends of the plastic wrap or cheese cloth over the top of the mold and press down lightly to compact. Chill overnight. To serve, invert the mold onto a platter and carefully remove the wrapping. Garnish with the remaining cilantro, and serve with raw vegetables or baked corn tortilla chips. Makes 10 Servings. Per Serving (without chips or veggies): 115 Cal; 8 g Total Fat (4 g Sat Fat); 5 g Carb; 55 mg Cholesterol; 84 mg Sodium; 126 mg Calcium; 7 g Protein; <1/2 g Fiber. Exchanges: 1 Veg; 2 Fat.
BLACK BEAN
SOUP 1 Tbsp olive oil Warm the oil in a Dutch oven over medium heat. Add the carrots, celery, onion, and garlic and cook, stirring occasionally, for 4 minutes, or until the onion starts to soften. Add the bacon, chile pepper, and cumin and cook for 3 minutes, or until the bacon is lightly browned. Remove from the pot and set aside. Add the broth and water. Increase the heat to high and bring to a boil. Reduce the heat to medium-low and cook for 15 minutes, or until the vegetables are tender. Add the beans and cook for 5 minutes, or until heated through. Ladle 3 cups of the soup into a food processor or blender. Purée until smooth. Return to the pot. Add the reserved bacon mixture and salt. Cook for 5 minutes, or until heated through. Makes 8 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 166 Cal; 3 g Total Fat; 19 g Carb; 5 mg Cholesterol; 750 mg Sodium; 13 g Protein; 7 g Fiber. Exchanges: 1 Starch; 1-1/2 Meat; 1 Veg; 1/2 Fat.
TURKEY FAJITAS 2 Tbsp. fresh lime juice Preheat oven to 350 degrees. Combine
lime juice, garlic and jalapeno in a bowl. Add turkey, turn to coat and set aside. Sodium Alert! This recipe is not suitable for those
on salt-restricted meal plans.
SOUTHWESTERN
GRILLED BEEF FAJITAS 1 (10-ounce) can light beer In a zipper-lock bag, combine the beer, cilantro, garlic, lime juice, vinegar, Worcestershire sauce, lime peel, cumin, chili powder, salt, and pepper. Add the meat, seal the bag, and refrigerate overnight. When ready to cook, drain well, and grill or broil the meat until done -- flank steak should be served rare. Slice and serve. Makes 6 to 8 Servings. Kitchen Tip: After cooking flank steak, always slice the meat against the "grain" -- diagonal to the natural cut of meat -- or it will be tough. Flank steak is sometimes labeled "skirt steak." Per Serving (based on 8 Portions): 185
Cal; 9 g Total Fat
BLACK & RED BEAN TORTILLA BAKE Bake: 2 cups frozen mixed pepper and onion
stir-fry Garnish: 1 large tomato, chopped Preheat oven to 350°F. In a small pot or very large saucepan, combine the pepper-onion mixture, garlic, and oil. Cook over medium heat, stirring frequently, until the onion is soft, about 5 or 6 minutes. Add the salsa, tomato sauce, cumin, and chili powder. Simmer, uncovered, for 5 minutes. Stir in the black beans and kidney beans. Remove from the burner. Spread one half of the bean mixture evenly in the bottom of a 9-1/2- x 13-inch baking pan. Top with one half of the tortillas in an overlapping layer. With the back of a large spoon, spread the cottage cheese evenly over the tortillas. Top with one half of the Cheddar cheese. Add the remaining tortillas, then the remaining bean mixture. Cover with aluminum foil and bake for 30 to 35 minutes or until heated through. Sprinkle with the remaining Cheddar cheese, and bake uncovered an additional 5 to 6 minutes or until the cheese is partially melted. To serve, cut into 12 rectangles and garnish with tomatoes, green onion and sour cream. Makes 12 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans unless using the low-sodium ingredients. Per Serving: 228 Cal; 6 g Total Fat (3 g Sat Fat); 30 g Carb; 15 mg Cholesterol; 411 mg Sodium; 15 g Protein; 6 g Dietary Fiber; 5 g Sugars. Exchanges: 1-1/2 Starch; 1 Veg; 1 Medium-Fat Meat; 1 Fat.
CHICKEN TACOS WITH
SALSA 3 limes Grate the rind from the limes into a large bowl. Cut the limes in half and squeeze the juice into the bowl; discard the limes. Stir in the orange juice, cilantro, garlic, and cumin. Add the chicken and turn to coat. Cover and refrigerate for at least 1 hour or up to 4 hours; turn at least once while marinating. Heat a large skillet coated with cooking spray over medium heat. Remove the chicken from the marinade; discard the marinade. Add the chicken and onion to the skillet and cook for 3 minutes per side, or until a thermometer inserted in the thickest portion registers 160°F and the juices run clear and the onions are softened. Cut the chicken into 1-inch slices. Wrap the tortillas in plastic wrap and microwave on HIGH power for 1 minute. Divide the chicken mixture among the tortillas. Top with the salsa, sour cream and lettuce. Roll to enclose the filling. Slice each taco in half. Makes 6 Tacos. Sodium Alert! This recipe is not suitable for those on salt-restricted eating plans. Per Taco: 239 Cal; 2 g Total Fat; 37 g Carb; 45 mg Cholesterol; 630 mg Sodium; 25 g Protein; 5 g Dietary Fiber. Exchanges: 1/2 Milk; 1-1/2 Veg; 1 Starch; 2-1/2 Meat.
CITRUS SALAD 1 large pink grapefruit, peeled and cut into
chunks Combine all ingredients. Serve on a dark green lettuce leaf. Makes 4 Servings (4 Cups). Per (1-Cup) Serving: 109 Cal; 5 g Total
Fat; 16 g Carb;
JICAMA SALAD 4 cups jicama, shredded or julienne cut Put the shredded jicama into a bowl. In another small bowl, combine the lime juice, chili powder, garlic juice, cilantro, and sweetener. Mix well. Pour the dressing over the jicama and mix to combine the ingredients. Cover and let marinate for several hours in the refrigerator. Serve as a side dish, salad or garnish. Makes 4 Servings. Per Serving: 56 Cal; <1/2 g Total
Fat; 13 g Carb; 00 mg Cholesterol; 14 mg Sodium; 19 mg Calcium; 1 g Protein;
EASY CORN
RELISH 2 cups frozen corn kernels, cooked according
to package Cool the cooked corn in a colander under cold running water. Drain. In a medium bowl, combine the chili sauce, celery, red pepper, chives, oil, thyme, and garlic. Stir to mix well. Stir in the corn. Serve at room temperature, or cover and refrigerate. Relish will keep in the refrigerator for 3 to 4 days. Makes 16 Servings. Per (2 Tbsp) Serving: 32 Cal; 00 g Total Fat; 7 g Carb; 138 mg Sodium; 1 g Protein; 1 g Dietary Fiber; 2 g Sugars. Exchanges: 1/2 Starch.
GUACAMOLE 1-1/2 cups frozen peas In a small saucepan, combine the peas and 1/4 cup boiling water. Cover, bring to a boil, and simmer 2 minutes. Cool in a colander under cold running water. Drain well. In a food processor container, combine the peas, avocado, mayonnaise, lemon juice, cumin, chili powder, and garlic. Process until blended but not absolutely smooth, stopping and scraping the container sides, if necessary. Stir in the salsa. Cover and refrigerate 1 to 2 hours or up to 24 hours to allow the flavors to blend. The dip will keep in the refrigerator 1 to 2 days. Serve with fat-free tortilla chips. Makes 14 Servings. Per (2 Tbsp) Serving: 36 Cal; 2 g Total Fat (00 Sat Fat); 4 g Carb; 42 mg Cholesterol; 42 mg Sodium; 1 g Protein; 2 g Fiber; 2 g Sugars. Exchanges: FREE (for a 2 Tbsp serving); 1/2 Starch (for a 4 Tbsp serving). . SANTA
FE BLUE CORNMEAL BREAD 1/4 cup margarine Preheat oven to 400°F. Spray an 8-inch square baking pan with nonstick vegetable spray and set aside. Cream together margarine and fructose or honey. Add egg whites and egg and beat well. Sift together flour, cornmeal, baking powder, and salt (if using). Combine milk and water. Add half of the dry ingredients and half of the liquid mixture to the egg mixture and beat well. Add remaining dry ingredients and liquid mixture and beat until blended. Spread batter in prepared 8-inch baking pan. Bake in preheated oven for 20 to 25 minutes. Makes 8 Servings. Per (1-Square) Serving: 163 Cal; 7 g Total Fat; 21 g Carb; 35 mg Cholesterol; 338 mg Sodium; 74 mg Potassium; 4 g Protein; 1 g Fiber. Exchanges: 1-1/2 Starch; 1 Fat.
NACHO DIP 1 Tbsp cornstarch In a 4-cup measure or similar microwave-safe bowl, stir together the cornstarch, chili powder, and dry mustard. Add the milk, stirring with s small wire whisk or fork, until the cornstarch is completely incorporated. Cover with wax paper and microwave on HIGH power. Whisk. If the mixture has not thickened, repeat heating and whisking process. Add the cheese and stir until partially melted. Transfer the mixture to a food processor or blender and process or blend on medium speed until completely smooth. Stir in the salsa and green onion. Transfer the cheese mixture to a glass bowl. Serve warm, or cover and refrigerate 1 to 2 days until needed. To re-warm, cover with wax paper and microwave 1-1/2 to 2 minutes on full (HIGH) power. Stir. To serve as a snack, lay 4 large tortilla chips on a small plate. Pour the cheese sauce over the chips. For an appetizer, guests can dip chips into the warm cheese mixture. If the mixture begins to cool, cover with wax paper and microwave 30 to 40 seconds. Or, keep warm on a warming tray. Makes 8 Servings. Per (1/4-Cup + 4 Chips) Serving: 109 Cal; 5 g Total Fat (3 g Sat Fat); 8 g Carb; 16 mg Cholesterol; 272 mg Sodium; 9 g Protein; 1 g Fiber. Exchanges: 1/2 Starch; 1 Medium-Fat Meat; 1 Fat.
TEX-MEX
BLACK BEAN DIP 1 (15-ounce) can black beans, rinsed and
drained Place beans in a bowl; partially mash until chunky. Set aside. Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic; sauté 4 minutes or until tender. Add beans, tomato, and next 3 ingredients; cook, stirring constantly, 5 minutes or until thickened. Remove from heat; add cheese, cilantro, and lime juice, stirring until cheese melts. Garnish with cilantro sprig, if desired. Serve warm or at room temperature with fat-free tortilla chips. Yield: 1-2/3 Cups. Per (1 Tbsp) Serving: 21 Cal; 1/2 g Total Fat; 3 g Carb; 1 mg Cholesterol; 68 mg Sodium; 1 g Protein. Exchanges: FREE (1 Tbsp Dip); 1/2 Starch (2 Tbsp.Dip).
TORTILLA
SHRIMP BITES 1 (8-ounce) package reduced-fat cream
cheese, softened In a medium bowl, blend the softened cream cheese and mayonnaise. Add the green onion, chilies, chili powder, garlic powder, salt (if using), pepper, and shrimp, mixing well. Place about 1/8-cup (2 Tbsp) filling on one end of a tortilla and roll up, jellyroll style. Place the rolled tortillas, seam side down, on a tray or baking sheet. Refrigerate until ready to serve, up to several days. Cut each tortilla into 5 pieces before servings. Serve with salsa. Makes 25 Servings. Per (2-Piece) Serving: 65 Cal; 2 g Total Fat (1 g Sat Fat); 8 g Carb; 11 mg Cholesterol; 176 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 1/2 Starch.
FIESTA SALSA 2 avocados, peeled, pitted and chopped In a large bowl, carefully toss together the avocados, tomatoes, corn, green chilies, green onions, lime juice, sugar, salt and pepper. Makes 14 Servings. Per (1/4-Cup) Serving: 67 Cal; 5 g Total
Fat (1 g Sat Fat);
CHILI CON
QUESO 3 green onions, chopped Sauté onions and garlic in water until soft. Add chilies, tomatoes, and cayenne pepper. Cook on low heat for 8 to 10 minutes, stirring often. Stir in cheese until melted. Makes 8 Servings (2 Cups). Per (1/4-Cup) Serving: 64 Cal; 4 g Total Fat; 4 g Carb; 8 mg Cholesterol; 350 mg Sodium; 124 mg Potassium; 4 g Protein; 1 g Fiber. Exchanges: 1 Veg; 1 Fat.
NO-FRY
TORTILLA CHIPS 1 (12-ounce) package or 12 corn tortillas,
10-inch size Immerse tortillas, one at a time, in water. Let drain briefly, then lay flat. If desired, sprinkle tops lightly with salt (not included in nutritional analysis and not recommended for those on salt-restricted meal plans). Cut each tortilla into 6 to 8 wedges. Cover a nonstick baking sheet with a single layer of tortilla wedges, salt side up. Place close together but do not overlap. Bake in a 500°F oven for 4 minutes. Turn with a spatula; then continue to bake until golden brown and crisp, an additional 3 minutes. Cool and store in an airtight bag until ready to serve. Makes 6 Servings (12 Cups). Per (2-Cup) Serving without optional salt: 113 Cal; 2 g Total Fat; 22 g Carb; 00 mg Cholesterol; 90 mg Sodium; 88 mg Potassium; 4 g Protein; 2 g Fiber. Exchanges: 1-1/2 Starch.
PORK
WITH RED CHILI SAUCE 3 pounds boneless lean pork butt Trim and discard all fat from the meat and cut into 1-inch cubes. Heat oil in a large skillet over medium-high heat and cook meat, a few pieces at a time, until brown. Push meat to one side of the pan, add onion, garlic, chili powder, cumin, and oregano; cook until onion is limp. Stir in water, honey, salt and tomato paste. Simmer, covered, until pork is tender, about 1 hour. Skim off fat and discard. To serve, fill warm corn or flour tortillas (made with margarine) with meat mixture. Include rice or beans, if desired, and garnish. Makes 6 Servings (3 cups). Per (1/2-Cup with 4 ounces pork) Serving: 329 Cal; 17 g Total Fat; 8 g Carb; 109 mg Cholesterol; 381 mg Sodium; 658 mg Potassium; 34 g Protein; 2 g Fiber. Exchanges: 4 Medium-Fat Meat; 1 Veg; 3 Fat.
BURRITOS
DE MANZANA 1 Tbsp honey In a 4- to 6-quart pan, over low heat, dissolve honey in apple juice. Carefully stir in apples, cinnamon, nutmeg, lemon peel, and vanilla. Cook until just tender. Mix cornstarch with lemon juice and add to apples. Raise heat to medium and cook, stirring gently, until liquid boils and thickens and apples are tender, about 2 minutes; remove from heat. If made ahead, cool; then cover and chill. Just before filling the tortillas, warm mixture over low heat until heated through. Wrap flour tortillas in foil; heat in a 350°F oven for about 20 minutes. Place 3 tablespoons of filling down the center of each tortilla. Roll up to enclose filling and place burritos, seam side down, in a 9- x 12-inch baking dish coated with nonstick spray. Bake, uncovered, in a preheated 400°F oven for 20 minutes or until slightly browned. Brush with melted margarine and broil until golden brown, about 3 to 5 minutes. Makes 5 Servings. Per (1 Burrito) Serving: 240 Cal; 6 g Total Fat; 47 g Carb; 4 mg Cholesterol; 215 mg Sodium; 164 mg Potassium; 4 g Protein; 3 g Fiber. Exchanges: 1-1/2 Starch; 1-1/2 Fruit; 1 Fat.
FRUIT COMPOTE 3/4 cup water To flavor the fruit, use one or more of the following ingredients (recipe analysis includes vanilla only): 1/2 tsp vanilla extract Bring the water to a boil. Stir in all ingredients and fruit flavoring of choice. Cook over medium heat for 10 to 15 minutes. Remove the fruit from the liquid and allow both to cool down. To serve, place fruit into dessert dishes and pour syrup on top. Makes 10 Servings. Per (1/2-Cup) Serving: 53 Cal; 00 g Total Fat; 14 g Carb; 00 mg Cholesterol; 00 mg Sodium; 00 mg Protein; 1 g Fiber; 12 g Sugars. Exchanges: 1 Carbohydrate (Fruit + Starch).
COFFEE
TOFFEE BROWNIES 1/2 cup margarine Preheat oven to 350°F. Coat a 13- x 9- x 2-inch baking pan with nonstick cooking spray. In a small saucepan (or in a microwave oven for for 1 minute in a suitable container), melt the margarine and brown sugar over low heat. Combine the instant coffee with the hot water to dissolve, and combine with the brown sugar mixture in a mixing bowl. Stir and cool. In a small bowl, whisk together the eggs and vanilla; mix into the brown sugar mixture. Combine the flour, baking soda, and salt and stir into the brown sugar mixture. Stir in the chocolate chips. Pour the batter into the prepared pan, and bake for 30 to 35 minutes, or until a toothpick inserted in the middle comes out clean. Do not overcook! Cool in the pan and cut into squares. Makes 48 Brownies. Per Brownie: 84 Cal; 3 g Total Fat (1 g Sat Fat); 14 g Carb; 9 mg Cholesterol; 87 mg Sodium; 1 g Protein; 00 g Dietary Fiber. Exchanges: 1 Other Carb (Starch); 1 Fat.
SPICY
RICE PUDDING 2 to 4 cups water (depending on preferred
consistency) Bring the water, salt, cinnamon stick, anise seeds, cloves, and ginger to a boil; boil 2 to 3 minutes. Strain and discard spices. Add milk and rice to water and return to a boil over medium heat. Reduce heat, cover and cook until rice absorbs most of the liquid, about 15 to 20 minutes. Add the sugar and raisins and mix well. Continue cooking at low heat, stirring occasionally. When pudding is thick, sprinkle with ground cinnamon. Serve warm or cold. Makes 8 Servings. Per Serving: 184 Cal; 00 g Total Fat; 42 g Carb; 1 mg Cholesterol; 178 mg Sodium; 4 g Protein; 1 g Fiber; 21 g Sugars. Exchanges: 2-1/2 Carb (2 Starch;1/2 Fruit; 1/4 Milk).
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