Mexican
1. 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
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
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
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