Healthy Latino Recipes Made with Love - Champions for Change

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Red and YellowBell Pepper OmeletsIngredients1 teaspoon olive oil1 large red bell pepper,seeded and thinly sliced1 large yellow bell pepper,seeded and thinly sliced4 egg whites½ teaspoon dried basil¼ teaspoon ground black peppernonstick cooking spray2 teaspoons grated ParmesancheeseColorful red and yellow bell peppers add ahealthy twist to this breakfast staple.Makes 2 servings. 1 omelet per serving.Prep time: 10 minutesCook time: 15 minutesNutrition information per serving:Calories 101, Carbohydrate 8 g, Dietary Fiber 2 g, Protein 9 g, Total Fat 4 g,Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 2 mg, Sodium 145 mgPreparation1. In a large nonstick pan over medium heat, warm oil; add red andyellow bell peppers and cook, stirring frequently for 4 to 5 minutes.Keep warm over low heat.2. In a small bowl, lightly whisk together egg whites, basil, and groundblack pepper.3. Coat a small nonstick pan with nonstick cooking spray. Warm overmedium-high heat for 1 minute. Add half of the egg mixture, swirlingthe pan to evenly coat the bottom. Cook for 30 seconds or until theeggs are set.4. Carefully loosen and flip. Cook for 1 minute or until firm.5. Sprinkle half of the red and yellow bell peppers over the eggs. Foldto enclose the filling. Transfer to a plate. Sprinkle with 1 teaspoonParmesan cheese.6. Repeat with the remaining egg mixture, peppers, and cheese. Serve hot.Breakfast 16
Papaya BoatsIngredients2 papayas, rinsed and peeled1 medium banana, peeled andsliced1 kiwifruit, peeled and sliced1 cup sliced strawberries1 (11-ounce) can mandarinoranges, drained¾ cup lowfat vanilla yogurt1 tablespoon honey*2 teaspoons chopped fresh mint(optional)Preparation1. Cut papayas in half lengthwise. Scoop out seeds. Place each half ona medium plate.2. Place an equal amount of banana, kiwifruit, strawberries, and orangesin each papaya half.3. Combine yogurt, honey and mint; mix well. Spoon over fruit beforeserving.A special morning treat for you and your family.Add a sprinkle of granola for more crunch.Makes 4 servings. ½ ripe papaya per serving.Prep time: 10 minutesNutrition information per serving:Calories 195, Carbohydrate 46 g, Dietary Fiber 6 g, Protein 5 g, Total Fat 1 g,Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 2 mg, Sodium 40 mg* Do not give honey to children under the age of one.Breakfast 17
Page 1: HealthyLatino RecipesMade with Love
Page 4 and 5: A Handy Guide to Help You Get theRe
Page 6 and 7: Seasonal Guide to Fruits and Vegeta
Page 8 and 9: Recommended Cups of Fruits and Vege
Page 11 and 12: Pico de GalloUse to season your fam
Page 13 and 14: Corn TortillasIngredients2 cups mas
Page 15: Fresh CactusLeavesTry fresh cactus
Page 20 and 21: Huevos Rancheroswith Pico de GalloI
Page 23 and 24: Chicken TortasIngredients2 cups coo
Page 25 and 26: Cactus SaladIngredients4 cups shred
Page 27 and 28: Corn and Green Chili SaladIngredien
Page 29 and 30: Crispy TaquitosIngredients2 cups Pi
Page 31 and 32: Quick and CreamyGrape ShakeServe th
Page 33: Jicama Piña BreezeIngredients½ cu
Page 36 and 37: Ancho Chili andChicken SoupIngredie
Page 38 and 39: Hearty Bean andVegetable SoupIngred
Page 40 and 41: Chicken and RiceIngredients2 pounds
Page 42 and 43: Mexican RiceIngredients1 tablespoon
Page 44 and 45: Fresh Fruit CrepesFruit Topping Ing
Page 46 and 47: Rice PuddingIngredientsnonstick coo
Page 48: For information about the Network f

Healthy Latino Recipes Made with Love - Champions for Change

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