Hispanic Heritage Month 2020: Healthy Recipes

Serves: 8 | Serving size: 1 chimichanga | Prep time: 5 minutes | Cook time: 35 minutes | Total time: 40 minutes plus 10 minutes resting time

Nonstick olive oil spray
1/2 tsp ground cumin
1 tsp chili powder
1/2 tsp kosher salt
1/2 tsp pepper
1 tsp olive oil
1 lb pork tenderloin
1 cup Healthy Refried Beans 
1/2 cup reduced-fat shredded cheddar cheese
8 (6-inch) whole-wheat tortillas

1. Line a broiler pan with foil. Lightly spray with nonstick spray and preheat the broiler.
2. In a small bowl, mix the cumin, chili powder, salt, ground pepper, and oil. Rub the spice mixture all over the pork. Place the pork in the pan and broil, 6 inches from the source of heat, turning occasionally, until an instant-read thermometer reads 145ºF when inserted into the thickest part of the pork, about 15 minutes. Transfer the pan to a wire rack and let the pork rest for 10 minutes.
3.  Preheat the oven to 400ºF.
4. Chop the tenderloin and pour the juices from the baking sheet over it. In a medium bowl, mix the pork, refried beans, and cheddar cheese.
5. Wrap the tortillas in a damp paper towel and microwave for 30 seconds. Fill each tortilla with scant 1/2 cup of the pork mixture. Fold like a burrito.
6. Preheat a baking sheet for 5 minutes in the oven. Remove with oven mittens and place the chimichangas seam-side down on the baking sheet. Spray with nonstick spray. Bake for 15 minutes, until golden brown. Serve with Pico de Gallo 

Refried Beans

1 Tbsp oil 
1/2 onion, chopped (1/2 cup) 
2 cloves garlic, minced 
1 (15-oz) can pinto beans, rinsed and drained 
1/2 cup low-sodium chicken broth or low-sodium vegetable broth 
1/2 tsp chopped chipotle chilies in adobo 
1/4 tsp ground cumin
 1/8 tsp salt
1/4 tsp pepper 

Heat the oil in a large nonstick skillet over medium-high heat.  Add the onion and garlic and cook until the onion is tender, about 6 minutes. 
Add the beans, broth, chipotle chilies, cumin, salt, and pepper. Cook until the beans are heated through, about 5 minutes. 
Mash the bean mixture with a fork or potato masher until coarsely mashed. 

Pico de Gallo

3 plum tomatoes, finely diced (3/4 lb) 
1 small white onion, finely diced (1/4 cup) 
1 jalapeño pepper, minced
3 Tbsp chopped fresh cilantro 
Grated zest and juice of 1 lime 
1/4 tsp salt 

Combine the tomatoes, onion, jalapeño, cilantro, lime zest and juice, and salt in a medium bowl. Let stand at room temperature until flavors are blended, about 2 hours. 
For future use, keep in a sealed container in the fridge. Can last up to 1 week. 

Serves 8 | Serving size 1 cup | Prep time 20 minutes | Cook time 33 minutes | Total time 53 minutes

My apologies to Spain, but I love this version of paella more than the original; the quinoa seems to soak up the flavor more than the rice or arroz bomba that is used in the classic Spanish dish. I find paella to be such an easy and beautiful dish to present when serving multiple people. One key ingredient is saffron. I use Persian (Iranian) saffron, which I buy online, because I prefer it to the commercial versions you find at the supermarket. It has so much flavor, so a little goes a long way. I store it powdered in my fridge and use it in stews, soups, rice, veggies, etc.

1 Tbsp extra-virgin olive oil 1 onion, finely chopped
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
4 cloves garlic, minced 1 Tbsp tomato paste
1 tsp Spanish saffron threads
1 cup uncooked quinoa, rinsed 2 cups unsalted chicken broth 1 (10-oz) can diced tomatoes
¼ tsp coarse salt
1 lb wild, never frozen, large shrimp, peeled and deveined (about 30 shrimp)
1 lb calamari rings
3 Tbsp chopped fresh flat-leaf parsley
1 lemon, cut into 8 wedges

1. Heat the oil in a large nonstick skillet or paella pan over medium-high heat. Add the onion, bell peppers, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
2. Add the tomato paste and saffron to the skillet, stirring until well mixed. Add the quinoa, broth, tomatoes, and salt; bring to a boil. Reduce the heat to medium low. Cover and simmer until the liquid is absorbed and the quinoa is tender, about 20 minutes.
3. Tuck the shrimp and calamari into the quinoa mixture. Cover and cook until the shrimp and calamari are cooked through, about 5 minutes. Remove from the heat; sprinkle with parsley and garnish with lemon wedges.

*Chica tip: Washing your quinoa thoroughly before cooking is a very important step. The quinoa grain is covered with saponin, which gives it a bitter taste*

Basic Nutritional Value
Calories 210 | Calories from Fat 35 | Total Fat 4.0 g | Saturated Fat 0.6 g | Trans Fat 0.0 g Cholesterol 195 mg | Sodium 260 mg | Potassium 590 mg | Total Carbohydrate 23 g Dietary Fiber 3 g | Sugars 5 g | Protein 21 g | Phosphorus 335 mg

Choices/ Exchanges

1. Starch, 1 Nonstarchy Vegetable,
2. Lean Protein

Serves 6 | Serving size ¼ cup | Prep time 10 minutes | Cook time none | Total time 10 minutes

Who doesn’t love a great guac? While avocados are so good for us and we can enjoy them on a daily basis, minding the serving size is key. Whenever I make guacamole, I try to complement the avocado with a vegetable to bulk it up and reduce the amount of avocado in the recipe. Cucumber is great because it is refreshing and does not alter the flavor. Zucchini would be great too.

1 Hass avocado, pitted and cubed
1 tomato, diced (about 1 cup)
½ English (seedless) cucumber, finely chopped (about 4 oz)
2  Tbsp chopped fresh cilantro 1 Tbsp lime juice
1 Tbsp white wine vinegar
½ jalapeño pepper, minced
¼ tsp salt

1. Coarsely mash the avocado in a medium bowl. Add the tomato, cucumber, cilantro, lime juice, vinegar, jalapeño, and salt until well mixed. Serve with sliced radishes for dipping, if desired.

*Chica tip: When storing a leftover piece of avocado, make sure to squirt a bit of lemon or lime juice over it. The acidity keeps it from browning*

Basic Nutritional Values
Calories 45 | Calories from Fat 25 | Total Fat 3.0 g | Saturated Fat 0.5 g | Trans Fat 0.0 g Cholesterol 0 mg | Sodium 100 mg | Potassium 210 mg | Total Carbohydrate 4 g Dietary Fiber 2 g | Sugars 1 g | Protein 1 g | Phosphorus 25 mg

Choices/ Exchanges

1. 1 Fat