women

Flavor Passport (Part 2) - Mexican - Red Snapper Veracruz, Avocado Appetizer, Jicama Salad, Agua Fresca

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Mexican

1.    Red Snapper Veracruz

Description: Description: Red Snapper Veracruz

Makes

4 servings

Serving size

4 oz. fish, about 1 cup vegetables

Preparation time

15 minutes

Cooking time

30 minutes

o   Cooking spray

o   2 tsp. olive oil

o   1 small green bell pepper, cored, seeded, and diced (1 cup)

o   1 medium onion, chopped (1 cup)

o   3 garlic cloves, minced (1 tbsp.)

o   1/4 tsp. ground white pepper

o   1 tsp. ground cinnamon

o   2 tbsp. sliced green olives

o   1/4 cup canned diced green chilies

o   3 large tomatoes, seeded and coarsely chopped (3 cups)

o   1 lb. red snapper or tilapia fillets

o   1 tbsp. small capers (optional)

a.    Preheat the oven to 350 degrees. Coat a large baking pan with cooking spray; set aside.

b.    In a large skillet, heat the oil over medium-high heat. Add the green pepper, onion, and garlic to the skillet, and cook for about 7 minutes.

c.    Add the white pepper, cinnamon, lime juice, olives, and chilies, and cook for 1 minute. Add the tomatoes and bring the mixture to boiling. Cook the mixture on medium heat for about 10 minutes, stirring occasionally.

d.    Place the fish fillets on the prepared baking sheet. Pour the sauce over the fish and, if desired, the capers, and bake the fish in the oven for about 10 minutes until the fish flakes easily with a fork.

Per Serving

Calories 195, Fat 5 g (Sat. Fat 0.8 g), Carbohydrate 13 g (Fiber 4 g, Sugars 6 g), Cholesterol 40 mg, Sodium 170 mg, Potassium 950 mg, Protein 25 g, Phosphorus 235 mg

Exchanges

Vegetable 3, Lean Meat 3

2.    Avocado Appetizer

Description: Description: Avocado Appetizer

Makes

4 servings

Serving size

1 cup

Preparation time

15 minutes

Vinaigrette

o   2 tbsp. fresh lime juice

o   2 tbsp. olive oil

o   1 garlic clove, finely minced (1 tsp.)

o   1/4 tsp. chili powder

o   1/8 tsp. ground cumin

o   Dash cayenne pepper

o   Freshly ground black pepper

o   4 cups torn romaine lettuce and greens

o   1 small avocado, peeled, pitted, and sliced (2/3 cup)

o   1 cup cherry tomatoes, quartered

o   1/2 small red onion, thinly sliced (1/2 cup)

a.    In a small bowl, whisk together the ingredients for the vinaigrette; set aside.

b.    Place the lettuce on a platter. Fan the avocado slices over the lettuce, and sprinkle with the tomatoes and onion. Drizzle with the vinaigrette and serve.

Per Serving

Calories 125, Fat 11 g (Sat. Fat 1.5 g), Carbohydrate 8 g (Fiber 4 g, Sugars 3 g), Cholesterol 0 mg, Sodium 10 mg, Potassium 385 mg, Protein 2 g, Phosphorus 5 mg

Exchanges

Vegetable 2, Fat 2

3.    Jicama Salad

Description: Description: Jicama Salad

Makes

4 servings

Serving size

1/2 cup

Preparation time

5 minutes

Chilling time

30 minutes

o   1 small jicama (about 1/2 lb.)

o   1 small red bell pepper, cored, seeded, and diced ( 2/3 cup)

o   2 scallions, sliced

o   2 tbsp. chopped fresh cilantro

Dressing

o   1 tbsp. olive oil

o   1 tbsp. fresh lime juice

o   1 tbsp. fresh orange juice

o   1 tsp. honey

o   1/2 tsp. grated fresh orange zest

o   1/4 tsp. fresh lime zest

o   1/4 tsp. chili powder

o   1/8 tsp. ground white pepper

a.    With a sharp knife, peel the thick brown skin from the jicama. Cut the jicama in half, cut each half into thin slices, and cut the slices into thin strips.

b.    In a large serving bowl, mix the jicama, red bell pepper, scallions, and cilantro.

c.    In a small bowl, whisk together the dressing ingredients. Pour the dressing over the vegetables and toss to coat. Cover and refrigerate for 30 minutes before serving to allow the flavors to mingle.

Per Serving

Calories 65, Fat 3.5 g (Sat. Fat 0.5 g), Carbohydrate 9 g (Fiber 3 g, Sugars 4 g), Cholesterol 0 mg, Sodium 5 mg, Potassium 3170 mg, Protein 1 g, Phosphorus 20 mg

Exchanges

Vegetable 2, Fat 0.5

4.    Agua Fresca

Description: Description: Agua Fresca

Makes

4 servings

Serving size

1 cup

Preparation time

5 minutes

Chilling time

20 minutes

o   21/2 cups seeded, coarsely chopped watermelon or cantaloupe

o   3 tbsp. sugar*

o   2 tbsp. fresh lime juice

o   2 cups cold water

o   Ice

a.    In a blender, puree the fruit. Add the sugar and lime juice, and puree for 1 minute.

b.    In a pitcher, combine the fruit puree and the water. Mix well. Cover and refrigerate for 20 minutes or until chilled. Serve over ice in tall glasses. If desired, garnish with a thin slice of watermelon.

Per Serving

Calories 70, Fat 0 g (Sat. Fat 0 g), Carbohydrate 18 g (Fiber 1 g, Sugars 17 g), Cholesterol 0 mg, Sodium 20 mg, Potassium 275 mg, Protein 1 g, Phosphorus 15 mg

Exchanges

Fruit 0.5, Carbohydrate 0.5

*Sugar substitute directions

Use 11/2 tbsp. of Splenda Granulated or an amount of sugar substitute equivalent to 3 tbsp. of sugar.

Per Serving: Same as above, except Calories 40, Carbohydrate 9g (Sugars 8 g)

Exchanges: Fruit 0.5
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