Love that Latin Cuisine
Cuban and Puerto Rican flavors spice up the melting pot.
Cuban and Puerto Rican Recipes
Here are some recipes to get you cooking, Cuban and Puerto Rican-style.
Cuban-Style Black Beans
WebMD Weight Loss Clinic members: Journal as 1/2 cup
"starchy foods and legumes with 1 tsp fat maximum"
The authentic Cuban dish would not use canned beans, of course, but this is
the easier way to go.
2 tablespoons olive oil
3/4 cup diced green bell pepper
3/4 cup chopped sweet or mild onion (if available)
1 tablespoon minced garlic
2 teaspoons dried oregano flakes
2 cans (15 ounces each) black beans, rinsed and drained
1/2 cup beef broth (chicken or vegetable broth can be substituted)
1 tablespoon cider vinegar
Salt and pepper to taste (optional)
- Heat olive oil in medium nonstick saucepan over medium heat. Add bell
pepper, onion, garlic, oregano and saute mixture for about 5 minutes.
- Add 2/3 cup of the beans to the pan. Using a potato masher, mash the beans
briefly. Stir in the remaining beans, oregano, broth, and vinegar. Cover
saucepan and simmer until the mixture thickens and the flavors blend, stirring
occasionally, about 10 minutes.
- Add salt and pepper to taste if desired.
Yield: 6 side servings
Per serving: 148 calories, 7 g protein, 19 g carbohydrate,
5.5 g fat, 0.6 g saturated fat, 0 mg cholesterol, 7 g fiber, 400 mg sodium.
Calories from fat: 32%.
Latin Pork With Lime Marinade
WebMD Weight Loss Clinic members: Journal one meat serving
as 1 serving "lean meat and moderate fat meat with sauce or fried."
2 1/2-pound to 3-pound center-cut pork loin roast, trimmed
of visible fat
2 tablespoons cumin seeds
1 1/2 tablespoons whole black peppercorns
1 1/2 tablespoons coriander seeds (or 1 teaspoon ground coriander)
1 tablespoon sugar
1/2 teaspoon salt
1/4 cup olive oil
1 tablespoon minced jalapeno chilies, seeded (optional)
2 tablespoons minced garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/3 cup lime juice (fresh or bottled)
3 tablespoons chopped fresh cilantro, packed
1 tablespoon fruit flavored vinegar or wine vinegar
- Add cumin, peppercorns, and coriander or coriander seeds to a small
nonstick frying pan over medium heat. Stir and cook until the spices are
toasted and very fragrant (a few minutes). Let cook for 5 minutes more, then
add to blender, spice grinder, coffee grinder, or small food processor. Add to
a small bowl and stir in sugar and salt. Rub the spice mixture all over the
outside of the pork roast and place it in a gallon-size resealable plastic
- Add marinade ingredients to 4-cup measure and stir to blend well.
- Pour marinade into the plastic bag, remove any excess air, and place bag
with roast into a medium bowl. Chill in refrigerator overnight.
- Start grill, or preheat oven to 450 degrees. Remove pork roast from
marinade and, if using the oven, place it on a rack in a small roasting pan.
Roast 25 minutes. Reduce temperature to 300 degrees and continue to bake for
about 40 minutes more (if using a meat thermometer, it should read around 155
degrees when inserted in the center of pork roast). If grilling, use indirect
heat and remove when meat thermometer registers around 155-158 degrees.
- Set pork roast on a serving platter and let rest for 10 minutes. Cut roast
into slices in the thickness you prefer.