The family is a natural team.

HEALTHY COOKING IN 5 EASY STEPS

VEGETABLE BEEF SOUP MAKEOVER

Ingredients:

1 2 lbs round roast, trimmed of fat, cubed and browned in pan lightly coated with vegetable spray. Beef stewing meat browned in vegetable oil

1 clove garlic

1 medium onion

3 stalks celery

1t 2T salt

¼ cup fresh parsley

4 2 potatoes

½ t pepper

1 can tomatoes

2 quarts water

 4 3 carrots

½ ¼ cup barley or brown rice

2 bay leaves

1T basil

Instructions

  1. Drain fat from browned meat and place cubes in soup pot.
  2. Mash garlic in salt and pepper and add to meat.
  3. Cover with water and add tomatoes, barley basil and bay leaf.
  4. Chop Onions, parsley, celery, carrots and potatoes and add to pot.
  5. Cook about 2 hours. Chill in refrigerator. Skim off and discard any fat on top of soup. Reheat and serve .

Makes 10 servings

Nutritional Facts per Serving:

New Makeover Recipe               Old Recipe

146 calories                                   220 calories

2 grams fat                                     8 grams fat

348 milligrams salt                          1526 milligrams salt                                

 

Tips for Parents;

*Cook on Sunday night and serve during the week with a salad for a hearty, healthy, quick and easy meal.

*Let the kids help with measuring and preparing ingredients – but keep the little ones away from sharp knives and hot stoves!

*Experiment by adding sweet potatoes, beans or a bit of hot peppers to add a little kick.

*Use leftovers as an afterschool snack or freeze to serve next week.

 HELLO NEIGHBOR - A gathering of healthy recipes from friends and neighblors in the Hispanic and African-American communities

Click here for recipies

Table of Contents

Page

Introduction………………………………………………………. 6

Acknowledgements……………………………………………… 7

Nutrition Myths…………………………………………………… 10

Recipe Makeovers………………………………………………. 12

Substitutions: The Key To Cooking Healthy Meals…………... 16

Low Fat Cooking Tips………………………….. 18

Recipes:

Soups

1. Chicken Gumbo Soup…………………………. 19

2. Puerto Rican Chicken Soup…………………... 20

3. Sancocho Soup………………………………… 21

4. Vegetable Beef Soup………………………….. 23

Meats

1. Baked Pork Chops…………………………….. 24

2. Cuban Hash……………………………………. 25

3. Meat Balls with Potatoes……………………… 26

4. Puerto Rican Beef Stew………………………. 28

5. Puerto Rican Meatballs………………………. 30

6. Roast Pork Shoulder………………………….. 31

7. Soul Stew………………………………………. 32

Poultry

1. Breakfast Sausage……………………………. 33

2. Caribbean Rice with Chicken………………… 34

3. Chicken with Onions………………………….. 36

4. Chicken Salad…………………………………. 37

5. Chicken/Shrimp Creole………………………. 38

6. Chili Con Carne……………………………….. 39

7. Country-Style Chicken………………………... 40

8. Ollie’s Chicken and Dumplings………………. 41

9. Oven Fried Chicken…………………………… 43

Fish

1. Salmon Burgers……………………………….. 44

2. Salmon Loaf…………………………………… 45

3. Spicy Oven Fried Catfish…………………….. 46

3

Beans and Peas

1. Black-Eyed Peas……………………………… 47

2. Cuban Black Beans………………………….. 48

3. Herbed Beans………………………………… 50

4. Navy or Pea Bean Stew……………………... 51

5. Pink or White Bean Stew……………………. 52

6. Puerto Rican Chick Peas……………………. 53

7. Red Beans and Rice…………………………. 54

8. Rice with Pigeon Peas………………………. 55

Breads and Bread Stuffing

1. Cornbread (Mix)……………………………… 56

2. Cornbread (Traditional)…………………….. 57

3. Cornbread Stuffing………………………….. 58

4. Moist Virginia Spoon Bread………………… 59

5. Rolled Biscuits……………………………….. 60

Casseroles and Creamy Salads

1. Baked Macaroni and Cheese……………… 61

2. Candied Sweet Potatoes…………………… 62

3. Corn Pudding………………………………... 63

4. Macaroni Salad……………………………… 64

5. Potato Salad………………………………… 65

Rice and Grits

1. Breakfast Grits……………………………… 66

2. Cuban Yellow Rice…………………………. 67

3. Dolores’ Delicious Rice……………………. 68

4. White Rice…………………………………... 69

Vegetables

1. Collard Greens and Ham Hocks………….. 70

2. Meatless Collard Greens………………….. 71

3. Oven Fried Okra……………………………. 72

4. Southern Cole Slaw………………………… 73

5. Stewed Tomatoes and Okra………………. 74

6. Tropical Salad………………………………. 75

Desserts

1. Baked Apples………………………………. 76

2. Baked Rice Pudding………………………. 77

3. Coconut Custard…………………………… 78

4. Dolores’ Buttermilk Pound Cake…………. 79

5. Peach Cobbler……………………………… 80

6. Raisin Bread Pudding……………………… 82

7. Sweet Potato Custard……………………… 83

4

8. Sweet Potato Pie…………………………… 84

Seasonings

1. Home Made Sofrito………………………… 86

2. Hot ‘N Spicy Seasonings…………………… 87

Cooking Terms………………………………………… 88

Kitchen Measurements……………………………….

Click here for recipies

 

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