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The Healthy Teen Cookbook. Remmi Smith
Читать онлайн.Название The Healthy Teen Cookbook
Год выпуска 0
isbn 9781633536661
Автор произведения Remmi Smith
Жанр Учебная литература
Издательство Ingram
¾ cup corn (fresh/grilled preferred)
¾ cup black beans (rinsed and drained)
1 cup cucumber (½” dice)
2 green onions (sliced thin)
⅓ cup oil
⅓ cup lime juice
¼ tsp. red pepper
Salt and pepper to taste
Cilantro (garnish)
Directions:
Prepare all of the ingredients as directed. In a medium bowl, add all salad ingredients. In a small bowl, mix the oil, lime juice, red pepper, and salt and pepper. When ready to serve, toss the salad with the desired amount of dressing and garnish with cilantro.
Remmi Notes: I think this chopped salad is one of the most easily prepared dishes that contains the most robust flavor——-the dressing highlights each ingredient and brings the note of freshness that every salad needs!
Albondigas Soup (Meatball Soup)
Prep time: 25 minutes • Cook time: 30 minutes
Ingredients:
1 lb. ground beef (lean)
1/3 cup raw white rice
2 Tbsp. parsley (chopped)
2 Tbsp. cilantro (chopped)
½ tsp. garlic powder
1 egg
1 Tbsp. olive oil
1 cup onion (medium dice)
1 Anaheim green chile (medium dice)
2 garlic cloves (minced)
32 oz. chicken broth (low fat)
3 Roma tomatoes (large dice)
2 carrots (sliced ½” rounds)
2 celery stalks (sliced)
1 large potato (large dice)
1 cup tomato sauce
Salt and pepper to taste
1 cup peas
½ cup cilantro (garnish)
2 limes (sliced for garnish)
½ cup salsa (garnish)
Directions:
Mix the first 6 ingredients in medium bowl. Shape the meat mixture into 1½” meatballs, packed tightly, and set aside. In a large pot, over medium heat sauté the onions, garlic, and chiles in the olive oil until tender. To the pot, add broth and bring to a boil. Add the tomatoes, carrots, celery potatoes, tomato sauce, and salt and pepper. Bring to a boil and gently add the meatballs to the soup. Turn the heat to medium-low and simmer for 30 minutes or until the meatballs are cooked and vegetables are tender. Add the peas and cook for 2 minutes. Garnish with cilantro, limes, and salsa on the side. Serve with warm tortillas.
Remmi Notes: This is a very popular soup in Mexico and is often described as “Mexican Soul Food.” I became interested in this dish because of the meatballs! Who doesn’t like meatballs?! There are a lot of different recipes for this famous dish; I created my recipe with some of my favorite foods, like carrots!
HONDURAS
From Mexico, we will be journeying deeper into Central America, the southernmost portion of the North American continent. Honduras is the second largest country in Central America. The country has extensive coastal areas bordering the Pacific Ocean and the Caribbean Sea. The country is rich in minerals, tropical fruits, and coffee—some major Honduran exports.
I read about the most interesting Honduran phenomenon—the annual Lluvia de Peces, or “rain of fish,” that occurs in the small town of Yoro. After the occurrence, a festive celebration takes place. This natural event has been happening for the past one hundred years, and in recent years, it has been happening twice a year. In the midst of a strong storm, fish that are not indigenous to the area rain from the sky. After the storm, the streets are filled with live fish. There are several theories about it, ranging from the scientific to the possibility that it’s a miracle and cannot be scientifically explained. Research more about this interesting phenomenon and decide for yourself what you believe is happening. https://scholar.google.com/
The Honduran Baleada is a traditional fare for Hondurans. It is a flour tortilla filled with ingredients such as meats, vegetables, and eggs. A form of this dish can be served at breakfast, lunch, or dinner. For breakfast, it can simply consist of refried beans served with “mantequilla crema,” which has a similar taste and texture to sour cream. The recipe for my Baleada combines meat, beans, eggs, and sour cream…yes—I combined all my favorite ingredients!
Prep time: 15 minutes • Cook time: 30 minutes
Ingredients:
1 Tbsp. olive oil
1½ lb. sirloin or beef round (sliced in 1” pieces)
2 garlic cloves (sliced)
1 cup onion (medium dice)
2 poblano peppers (medium dice)
1 Tbsp. jalapeño pepper (diced)
28 oz. diced tomatoes
½ to ¾ cup vegetable stock
½ tsp. cumin
¼ tsp. oregano
2 Tbsp. cornstarch (mixed with 1 Tbsp. water)
1-14 oz. can pinto beans (rinsed/drained)
4 eggs (hard-boiled and sliced)
8 small flour tortillas or 4 large flour tortillas (see Remmi Notes below)
Sour cream (low fat or nonfat)
Directions:
In a medium pan, add the olive oil, meat, onion, garlic, and peppers, and sauté until meat is browned. Add the tomatoes, vegetable stock, cumin, and oregano. Bring to a boil, then add the cornstarch/water mixture and stir. Turn the heat to low and cover pan with a lid; let simmer for 30 minutes.
To serve, place 2 Tbsp. of pinto beans on one half of the flour tortilla. Spoon ⅓ to ½ cup of meat mixture over the beans. Place a spoonful of egg slices on top of meat. Fold the top half over the meat mixture. Dip Baleadas in sour cream and enjoy!
Remmi Notes: The Baleada is often referred to as “The Honduran Burrito.” There are many different ingredients you can use to make Baleadas…research different recipes. This dish is so delicious!!! I also make homemade flour tortillas, which are not difficult to make, and the fresh taste is worth it!
CUBA
Moving east of Central America we travel over the Caribbean Sea to the Greater Antilles, a group of large islands, one of which is Cuba. Known officially as the Republic of Cuba, this island nation is located in the Caribbean Sea. Cuba is rich in Spanish history, as well as many cultural influences from Africa. Sugar is its largest crop. Havana is the capital of Cuba and has one of the finest natural harbors found anywhere. Dancing is very important to Cubans; the Bolero, Cha Cha, and Mambo originated there. The popular game of “Monopoly” is banned in the country,