Healthy Recipes

All of our recipes this month go very well with black beans. Unfortunately, the Coconut Grouper from the Dominican Republic, the one that made me want to run right out and shop and cook, doesn't have nutritional information, but all of the ingredients are healthy. We also have a Caserola De Camarones (Shrimp Casserole) from Cuba and an Avocado Mango Salsa from Honduras.

Coconut Grouper
Yield: 4 servings

2 lbs fresh Grouper fillet
2 tbs fresh garlic minced fine
4 tbs fresh lime juice
2 oz tomato paste
1 oz flour
4 oz olive oil
16 oz fresh coconut milk*

SOFRITO
1 peeled white onion
1 Cuban or Anaheim pepper peeled and seeded
.25 bunch of fresh Cilantro
2 "ribs' of celery
salt and pepper to taste

1. Season fish fillets with salt, pepper, garlic and lime juice.

2. Cut onion and peppers into strips, dice celery and chop cilantro.

3. Lightly saute garlic, onions, celery and Cuban Peppers in half the oil. This is referred to as a Sofrito. Then incorporate the chopped cilantro and the tomato paste, combine very well.

4. Sprinkle with the flour and cook 4 more minutes.

5. Add the coconut milk and allow sauce to cook for about 15 minutes or until thickened.

6. Pass sauce through a medium fine strainer and thin out with a bit of water if too thick.

Make sure you press hard on the solids in the strainer in order to extract all the "goodness" into your sauce.

7. Saute fish fillets quickly in the remaining oil and top with the sauce.

* Fresh coconut milk

From Food of the Caribbean

Caserola De Camarones (Shrimp Casserole)
Yield: 4-6 servings
Prep: 20 min
Cook: 30 min at 375 degrees

2 c shrimp*, cooked and peeled
2 (14 oz) cans crushed tomatoes
1 onion, minced
1 green pepper, chopped
1 garlic clove, pressed
2 tbsp butter
salt and pepper
2 c cooked rice
1/2 c Monterey jack cheese (optional)

1. Saute the onion, garlic and green pepper in the butter.
2. Add the shrimp, salt and pepper.
3. Stir in the canned tomatoes.
4. Add the cooked rice.
5. Place in casserole dish and bake at 375F for 30 minutes.
6. If desired, sprinkle cheese on top.
7. Let cool for five minutes before serving.

* You can also use half-crab and half-shrimp or lobster as well!

Nutrition Information (Seafood nutrition is not included): Calories 241, Fat 6.3g (Sat 3.8g, Poly 0.4g, Mono 1.6g, Trans 0g), Cholesterol 15mg, Sodium 468mg, Potassium 615mg, Carbs 43.4g (Dietary Fiber 3.9g, Sugars 9.2), Protein 4.4g.

From Recipezaar

Mango Avocado Salsa
Yield: 4-6 servings
Prep: 10 min
Let Sit: 20 min

1 mango, peeled and diced
2 avocados, peeled and chopped
1 tomato, diced into very small pieces
1/8 red onion, diced
1 red pepper, diced into very small pieces

1 dash garlic powder (optional)
1 dash lime juice (optional)

1. Cut up the mango avocados, tomato, red onion and red pepper and then add, for extra flavor, a dash of garlic powder and/or a dash of lime juice.

2. Then when all the work is done let it sit in the bowl for about 20 minutes or over night with a plastic wrap over it to keep its flavor. After that all you have to do is serve it with chips and enjoy!

Nutrition information: Calories 209, Fat 15g (Sat 2.2g, Poly 1.9g, Mono 9.9g, Trans 0g), Cholesterol 0mg, Sodium 10mg, Potassium 708mg, Carbs 20.7g (Dietary Fiber 8.7g, Sugars 10.5), Protein 2.9g.

From Recipezaar

Some other recipes that go well with black beans, we didn't have room to print, but I think you will enjoy:

Low Fat Cuban Black Bean Recipe
Caribbean Chili Spice Rub
Sunflower Corn on the Grill

Bon appetit!

Posted June 2007 | Permanent Link

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