2. Collard Greens
African-American Soul food
Ingredients:
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 pinch of salt
- 1 teaspoon of pepper
- 1 pinch of red pepper flakes
- 1 lb. fresh collard greens
- ½ cup low or no sodium chicken broth
Directions:
- Heat oil in a large pot over medium-high heat
- Add onion into the pan and cook until its tender
- Add garlic, cook until fragrant
- Add collard greens, sauté until they start to wilt.
- Pour in chicken broth, season with salt, pepper, and red
pepper flakes
- Reduce the heat to low, cover and simmer for 45
minutes or until greens are tender
3. Creole okra
African American/Haitian Soul Food
Ingredients:
- 2 tablespoons olive oil
- ½ large onion, chopped
- 2 cloves garlic, minced
- ½ green bell pepper, chopped
- 1 (16 oz.) can diced tomatoes
- Pinch thyme
- 2 tablespoons fresh parsley, chopped
- ¼ teaspoon cayenne pepper
- Pinch of salt and pepper
- 1 (16 oz.) package of okra (frozen or fresh)
Directions:
- Heat olive oil in large skillet over medium heat
- Sauté onion and garlic until tender
- Add in green pepper and continue cooking until tender
- Drain the tomatoes and poor them into the skillet. Set
juice to the side.
- Season with thyme, parsley, cayenne, salt, and pepper
- Let simmer for 5 minutes over medium heat
- Add okra; pour in juice from canned tomatoes to cover
the bottom of the pan
- Cover and cook until okra is tender
4. Creole black-eyed peas and rice
African American Soul Food
Ingredients:
- 1 lb. lean ground beef
- 2 small onions, chopped
- 1 cup chopped green bell pepper
- ½ cup brown rice
- 1 tablespoon Creole seasoning
- 1 teaspoon ground black pepper
- ½ teaspoon garlic powder
- 2 cups water
- 2 (16 oz.) black-eyed peas
Directions:
- Crumble ground beef into a skillet or a large sauce pan
over medium-high heat
- Add onions and green pepper
- Cook and stir until beef is evenly browned
- Add rice and water to pan, season with creole
seasoning, pepper, and garlic powder
- Bring to a boil, reduce heat to low
- Let simmer for 30 minutes until all water is absorbed
- Stir in black-eyed peas half way through cooking
5. Santa Clara Carrots
A Native American traditional side dish
Ingredients:
- 8 scrubbed carrots
- 1 tablespoon butter
- 3 mint leaves
- Pinch of salt
Directions:
- Boil unpeeled carrots with mint leaves until just tender
and drain
- Arrange carrots in baking pan, lined with butter
- Season and cover pan with foil
- Bake at 350 degrees for fifty minutes
6. Vietnamese grilled lemongrass chicken
A Vietnamese main course plate
Ingredients:
- 2 tablespoons olive oil
- 2 tablespoons of finely chopped lemon grass
- 1 tablespoon lemon juice
- 2 teaspoons soy sauce
- 1 teaspoon light brown sugar
- 2 teaspoons minced garlic
- 1 ½ lbs. chicken thighs
Directions:
- Mix olive oil, lemongrass, lemon juice, soy sauce, brown
sugar, and garlic together in a mixing bowl until the
sugar is dissolved
- Add chicken and turn to coat in the marinade
- Marinade chicken in refrigerator for 20 minutes to an
hour
- Preheat grill for medium heat
- Remove chicken thighs from marinade and shake to
remove excess marinade.
- Grill chicken until no longer pink in the center and the
juices run clear, 3-5 minutes per side
7. Enchiladas
A traditional Hispanic dish
Ingredients:
- 10 Whole wheat tortillas (depending on serving size)
- 1 cup Brown rice
- 2 cups Shredded low fat cheese
- Corn
- Meat or meatless;
- 2 tablespoons canola oil
- 2 tablespoons all-purpose flour
- 1 28 oz. enchilada sauce
- 2 cups no sodium chicken broth
- Pinch of salt and pepper
- 1 medium onion, finely chopped
- Two 4-ounce cans dried green chilies
- 1 cup chopped green onions
- ½ cup chopped black olives
- 1 lb. ground beef
Directions:
- Combine canola oil and flour in a medium sauce pan.
Whisk together and allow it to bubble for 1minute
8. - Pour in red sauce, chicken broth, salt and pepper. Bring
to a boil. Reduce heat and simmer while preparing other
ingredients
- Brown the ground beef with onions in a large skillet
over a medium heat. Drain fat, add pinch of salt to
combine. Turn off heat and aside
- In a small skillet over medium heat, heat canola oil and
lightly fry the tortillas just until soft. Drain on a paper
towel-lined plate.
- Preheat oven to 350 degrees F
- Spread ½ cup enchilada sauce in the bottom of a 9-13
inch baking dish. Dip each tortilla into the sauce. Set the
sauce soaked-tortilla on a plate. Place on some of the
meat mixture, corn, chilies and green onions. Sprinkle
cheese over the mixture and roll up tortilla to contain
filling inside
- Place tortilla face down in baking dish. Repeat with
other tortillas and pour remaining sauce over the top.
End with cheese and other vegetables
- Bake enchiladas for 20 minutes or until bubbly
- Serve with a side of brown rice
9. Chicken salad
Ingredients:
- 2 large boneless, skinless chicken breasts
- 1/3 cup onion, diced
- 1/3 cup celery, diced
- ¼ cup nonfat Greek yogurt
- 1/3 cup carrots, diced
Directions:
- Dice poached chicken breasts and place into a large
bowl.
- Mix Greek yogurt in until all the chicken is coated
evenly.
-
- Add celery, onion, and carrots to the bowl and mix in.
10. Creole Chicken Sauce
A traditional Haitian dish
Ingredients:
- 4 chicken breasts
- 2 large table spoons of tomato paste
- 4 cups of no sodium chicken broth
- 1 onion
- 1 green pepper
- 2 tablespoons of thyme and parsley mixture
- 2 cloves of garlic
- 1 leek
- Pinch of salt
- Hot pepper to taste (taken out before serving)
Directions:
- Cover chicken with 1 cup chick broth and cook. Save broth for
sauce
- Pestle and mortar 2-3 cloves of garlic, 1 small leek, and a pinch of
salt
- Take ½ cup of the broth and put it into a sauce pan; bring to a boil
- Add garlic/leek mixture and green pepper, cook for 3 minutes
- Add tomato paste and cook for an additional 5 minutes
- Add 3 more cups of chicken broth, parsley, and thyme, and hot
pepper.
- Bring to a boil and cook for 30-45 minutes until it starts to become
less watery looking.
- Sauce can be served over rice
11. Pastelon
Sweet plantain “lasagna”
Ingredients:
- 4 ripe plantains, peeled and sliced into strips
- 1 lb. cooked ground turkey
- 3 eggs
- 1 onion, minced
- 3 cloves garlic, minced
- 1 green pepper, minced
- 2 teaspoons oregano
- 2 cups shredded mozzarella cheese, skim (optional)
Directions:
- Layer the bottom of the pan evenly with plantains
- Add eggs to keep plantains together
- Add cooked ground turkey over the first layer of
plantain evenly (optional add shredded cheese)
- Add another layer of plantain over the ground turkey
meat
- Add the rest of beat eggs evenly over plantains
- Place in over for 250 degrees F for about 20 minutes or
until eggs are cooked
12. Haitian beet salad/salad betrav
A traditional Haitian side dish
Ingredients:
- Half dozen beets, peeled
- 6 potatoes, peeled
- 2 carrots, peeled
- 1 onion, finely chopped
- 1 bell pepper, finely chopped
- 1 bell pepper, finely chopped
- 1 tablespoon white vinegar
- 2 tablespoon light mayonnaise
- Pinch of salt
Directions:
- Boil the beets, potatoes, carrots together until soft
- Finely chop onion and bell pepper
- Remove all beets, potatoes, and carrots from the water
and chop after cooling
- Add salt, vinegar, mayonnaise and pepper to taste
13. Pupusas Revuletas
Salvadoran-style stuffed Masa cakes
Ingredients:
- 1 lb. ground chicken breast
- 1 tablespoon vegetable oil
- ½ small onion, finely diced
- 1 clove garlic, minced
- 1 medium green pepper, seeded and minced
- 1 small tomato, finely chopped
- ½ teaspoon salt
- 5 cups instant corn flour
- 6 cups water
- ½ lb. low-fat mozzarella cheese, grated
Directions:
- In a nonstick skillet over low heat, sauté chicken in oil until chicken
turns white. Constantly stir chicken to make sure it is evenly cooked.
- Add onion, garlic, green pepper, tomato, and salt; mix well. Cook until
chicken mixture is cooked through (internal temp 165 degrees F).
Remove the skillet from the stove. Put the mixture in a bowl and cool in
the refrigerator.
- While chicken mixture is cooling, place corn flour in a large mixing bowl
and gradually stir in enough water to make a stiff tortilla-like dough.
- When chicken mixture has cooled, add in chees
- Divide the dough into portions. Roll into balls with hands and press a
hole in each ball with thumb.
- Put about a tablespoon of the chicken mixture into the hole of each ball.
Fold the dough over to completely enclose it. Press the ball out with
palms to form a disk.
- In a very hot iron skillet, cook the pupusas on each side until golden
brown
14. Lentil Soup
Ingredients:
- 2 tablespoons olive oil
- 2 medium carrots, diced
- 2 medium stalks celery, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon ground black pepper
- 2 cups dry lentils
- 1 can crushed tomatoes
- 2 cups vegetable broth
- 6 ½ cups water
Directions:
- In a large soup pot, heat olive oil over medium heat. Add
carrots, celery, and onions; cook and stir until the onion
is tender.
- Stir in garlic, oregano, basil, and pepper. Cook for 2
minutes
- Stir in lentils and tomatoes, and then add the vegetable
broth and water. Cover and bring to a boil. Reduce heat
and simmer for at least one hour until lentils are tender
15. Plantain and meat casserole
A traditional Puerto Rican dish
Ingredients:
- Meat filling
o 1 ½ lbs. lean ground beef
o 2 medium green peppers, chopped
o 1 medium yellow onion, chopped
o 3 bay leaves
o ¼ cup cilantro, chopped
o 1 cup low-sodium beef broth
o ½ tablespoon annatto paste (achiote)
o 2 garlic cloves, finely chopped
o 1 cup tomato sauce
- Dough
o 8 lg. yellow plantains, ripe
o 10 cups water
o 2 tablespoons olive oil
- Other layers
o 5 egg whites, beaten
o 1 ½ cup cooked green beans
o ½ cup low-fat mozzarella, shredded
16. Directions:
- Preheat oven to 350 degrees Fahrenheit
- Brown the meat in a large pot. Drain the fat and add the
remaining filling ingredients. Cook over medium heat
for 5 minutes. Set aside
- Boil the peeled plantains in 10 cups of water until soft,
then drain. In a large bowl, mash the plantains then add
the olive oil. Mix well, making it into a soft dough. In a
separate bowl, beat the egg whites until they are foamy
- Spread half of the plantain dough in a baking pan. Add a
layer of the meat filling, egg whites, and half of the
green beans
- Repeated layers and top with a final layer of plantains
and egg whites. Separate with the mozzarella cheese.
- Bake for 20 minutes
17. Chickadillo/ chicken picadillo
A traditional Hispanic dish
Ingredients:
- 1 lb. chicken breast, boneless, skinless, cut into thin strips
- 2 teaspoons olive oil
- 1 large yellow onion, finely chopped
- 1 medium green pepper, finely chopped
- 1 medium red pepper, finely chopped
- 3 cloves garlic, mashed
- ½ cup no-salt-added tomato sauce
- ½ cup low-sodium chicken broth
- ½ cup fresh lemon juice
- ½ cup water
- ¼ teaspoon ground cumin
- 2 bay leaves
- ¼ cup golden raisins
Directions:
- Heat olive oil in a large skillet over medium heat. Add onions, peppers,
and garlic; sauté until the vegetables are soft, about 5 minutes
- Add the chicken and stir fry for another 5 to 10 minutes, until the
chicken is cooled
- Add tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water,
and rasins to the vegetables and chicken.
- Cover the pan and reduce the heat. Simmer for 10 minutes until chicken
is tender
- Remove bay leaves and serve with brown rice and black beans. Garnish
with fresh cilantro, capers, and olives.
18. Baked tilapia with tomatoes
A traditional Hispanic dish
Ingredients:
- Nonstick vegetable oil spray
- 4 tilapia fillets
- 4 medium tomatoes, peeled and chopped
- 2 tablespoons olive oil
- 1 ½ teaspoon thyme
- ¼ cup pitted black olves, diced
- ¼ teaspoon red pepper flakes
- 2 cloves garlic, minced
- ½ cup red onion, diced
- 1 tablespoon lime juice
Directions:
- Preheat oven to 400 degrees Fahrenheit.
- Spray baking dish with vegetable spray
- Arrange fillets in the baking dish.
- Mix remaining ingredients into a bowl
- Spoon the tomato mixture evenly over fillets
- Bake uncovered 15 to 20 minutes or until the fish flakes
easily with a fork
- Garnish with parsley and lemon wedge
19. Quinoa and black bean salad
A traditional Hispanic side dish
Ingredients:
- ½ cup dry quinoa
- 1 ½ cup water
- 1 ½ tablespoon olive oil
- 3 tablespoons lime juice
- ¼ teaspoon cumin
- ¼ teaspoon ground coriander (cilantro seeds)
- 2 tablespoons cilantro, chopped
- 2 medium scallions, minced
- 1 can black beans, rinsed and drained
- 2 cups tomato, chopped
- 1 medium red bell pepper, chopped
- 1 medium green bell pepper, chopped
- 2 fresh green chilies, minced
- Black pepper (to taste)
Directions:
- Rinse quinoa in cold water. Boil water in saucepan, then add
quinoa, return to boil, then summer until water is absorbed, 10 to
15 minutes.
- While quinoa is cooking, mix olive oil, lime juice, cumin, coriander,
chopped cilantro, and scallions in a small bowl, and set aside
- Combine chopped vegetables with black beans in a large bowl and
set aside
- Once quinoa has cooled, combine all ingredients and mix well.
Cover and refrigerate until ready to serve
20. kimchee (pickled vegetables)
A traditional Korean dish
Ingredients:
- 1 cup carrots, sliced in ¼ inch pieces
- 1 cup chinese cabbage, sliced in 1 inch pieces
- 1 cup cauliflower, cut into flowerets
- 2 teaspoons salt
- 3 green onions, finely chopped
- 2 teaspoons salt
- ½ teaspoon garlic salt
- ¼ teaspoon crushed red pepper flakes
Directions:
- Sprinkle carrot, celery, cabbage and cauliflowerets with
2 teaspoons salt; toss.
- Let stand 20 minutes, rinse with cold water and drain
- Toss drained vegetables with remaining ingredients.
Refrigerate at least 48 hours
