COOKING WITH
CULTURE
sigma lambda gamma national sorority, inc. cookbook
edition two, heart-healthy Page 1recipes
empanadas
Handed down by Rebecca Villegas & Mother, perfected by Beta Chapter
Cooking with Culture Edition One contains authentic recipes of sisters of Sigma Lambda Gamma (SLG) across the nation, that represent our principle of “Cultural Awareness”. Some of the recipes origins are Mexico, Puerto Rico, Liberia, Nigeria, Southern United States, France, Mesoamerica, Europe and many more. Though these recipes originate from different countries, all recipes have been revised with a heart-healthy twist! SLG is dedicated to heart-health for all, in particular minority women. This year, in collaboration with Go Red For Women®, SLG is empowering the community, country and the world to end the #1 killer of women: Heart Disease. Please join our fight against heart The Empanada recipe has been passed down through generations byfamily. enjoying these authentic cultural recipes of disease the Villegas This versatile dish was used to satisfy any that from havehearty beenand created your heart benefit from. craving savory for to rich and sweet. Beta chapter
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incorporated the family tradition and decided to stuff the pastry/ bread with a delicious, delightful filling of sweet potatoes or pineapples. This has now become a Beta Chapter signature sweet treat, made with Gamma love.
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what’s cookin’ with slg? 4 - Sigma Lambda Gamma Empowers Women to End a Heartbreaking Statistic 6 - Get fresh with fruits and vegetables by the American Heart Association® 7 - Added sugar is not so sweet by the American Heart Association®
beverages
8 - Lemon and Chopped Basil Water
appetizers 10 - Heart Healthy Roast Beef and Asparagus Rolls 12 - Vegetarian Tostadas 14 - Flauntas and Salsa Verde 16 - Spring Rolls 18 - Tostadas de Tinga 20 - Shrimp Cocktail
main course 22 - Arroz con Leche 22 - Bacalao 24 - Avocado Cilantro Lime Brown Rice and Coconut Curry Grilled Chicken 26 - Incredible Omelets 28 - Cuban Black Beans and Rice 30 - Riz avec Sauce d’achride 32 - Pollo A la Healthy 34 - Chicken and Rice with a Twist 36 - Carapulcra Chinchana 38 - Spinach Soup 40 - Pollo a la Criolla 42 - Chicken Biryani 44 - Lettuce Tacos 46 - Mexican Style Discada 48 - Beulah’s Baked Catfish Fillets with a Cajun Kick
50 - Turkey Meatballs 52 - Mechado 54 - Enchiladas de Papa 56 - Zucchini Fries 58 - Tofu Fried Rice 60 - Envoltorios de Pollo 62 - Salsa Chicken 64 - Shavan’s Healthy Pasta Salad 66 - Mexican Picadillo 68 - Coastal Linguine 70 - Arroz Blanco 72 - Bolani 74 - Cauliflower Crust Pizza
dessert
76 - Arroz con Leche 78 - Healthy Banana Dark Chocolate Chip Cookies
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Cooking with Culture: Second Edition
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Cooking with Culture: Second Edition
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lemon and chopped basil water Lambda Delta Chapter Author: Maria Garcia
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“This is a detox water. It originates in the United State and I chose this recipe to share, because it is healthy and good for the body. It’ll help rid of impurities that the body does not need. It is also a refreshing beverage!” - Maria Garcia
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ingredients 4 lemons, sliced 1 ½ cups firmly packed basil leaves 6 to 8 cups water 6 to 8 cups ice cubes
directions 1. Place lemon slices in a large pitcher 2. Rub the basil leaves between the palms of our hands to bruise the leaves, slightly. After, slice the leaves vertically. 3. Add all ingredients to the pitcher with lemon and pour in the water. 4. Cover and chill for four hours upon serving.
Cooking with Culture: Second Edition
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heart-healthy roast beef and asparagus rolls Psi Chapter
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“We choose this dish because asparagus is packed with many vitamins and minerals that fights free radicals and has been linked with fighting against cancer and aging. Aparagus can be cooked in many ways but for this recipe, it is paired with the most common type of red meat, which is roast beef.� - Psi Chapter Page 10
ingredients A bottle of creamy horseradish sauce ( or can make a reduced fat sauce) Black pepper Four (6 inch) whole-wheat tortillas 4 thin slices cooked roast beef( from deli meat package) 8 fresh asparagus spears, blanched and cooled
directions 1. Spread about 2 teaspoons of horseradish sauce on each tortilla 2. Top each tortilla with a slice of beef. 3. Sprinkle pepper on the beef to taste. 4. Place two or three asparagus spears at end of each tortilla. 5. Starting at the end with the asparagus, roll each tortilla wrap tightly. 6. Wrap tortillas individually in plastic wrap. 7. Refrigerate for at least 2 hours prior to serving. 8. Upon serving, cut tortilla wraps into 1/2-in. slices.
Cooking with Culture: Second Edition
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vgetarian tostadas Phi Chapter Authors: Gaby Sanchez and Ashley Bravo
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“Phi chapter at Western Michigan University prides itself in cultural awareness, as much as leading a healthy lifestyle. My sister and I were inspired by the Mexican culture that we both share. We began to come up with ideas in creating a tostada that would be healthy but at the same time would hold true to our roots. As a college students, the struggle exists in finding dishes that are both healthy and easy to cook; we believe that vegetarian tostadas are a great compromise! This classic Mexican dish is tasty, easy to make and requires little time to prepare it.� - Gaby Sanchez and Ashley Bravo Page 12
ingredients One package of oven baked tostadas 2 Onions 1 Avocado Greek yogurt 1 can of non-fat traditional refried beans
Bunch of cilantro 3 Red bell peppers Shredded carrots Lettuce Seasoning: garlic, crushed red peppers, cumin olive oil and feta cheese
directions 1. Heat a medium sauce pan with 1 tablespoon of olive oil and begin toasting the crushed red pepper flakes. The amount will vary to the desired amount of spice. 2. Next, add the refried beans to the sauce pan and add about 1 teaspoon of garlic and cumin for seasoning. Heat the beans on medium heat for about 5 minutes. 3. Once the beans are cooked, dice all vegetables. 4. Take each tostada and lightly spread the bean mixture over the top of the tostadas. Once done, begin to add vegetable toppings on top of the bean spread. 5. Add half a tablespoon of greek yogurt to the top of each tostada. 6. Lastly, sprinkle feta cheese over the tostadas and top it off with your favorite salsa for additional flavor.
Cooking with Culture: Second Edition
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flautas and salsa verde Western Illinois University Colony Author: Yadira Villegas
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“Flautas are important to us at WIU Colony because it’s part of our entity tradition. Every semester, we host a flauta sale and it is consistently our biggest and most profitable fundraiser. It shows us that part of our culture is appreciated at a university where we are the minority. We have done this sale for four semesters and plan to continue. The dish was originated in Mexico and derives from the Spanish word for flute because it resembles one. It is important to have heart healthy substitutions that will make our cultural dishes taste good and be good for us. Latinos are known for having high rates of hypertension, obesity, and diabetes; for this reason we have provided substitutions for some of the ingredients.� - WIU Colony Page 14
ingredients Flauntas: Chicken Salt Pepper Chicken flavor base cubes Tortillas Extra Virgin Olive Oil Water Lettuce Low-fat sour cream Queso fresco
Salsa Verde with avocado: Tomatillos Jalape単os Onion Salt
directions Flauntas: 1. Pre-heat oven to 425 degrees. 1. Boil the water add the salt and chicken flavor base cubes, let the chicken cook for 45 minutes. 2. After the chicken is cooked, let it sit till it gets cold. After, shred the chicken. 3. Put the tortillas in the microwave for 1 min. 4. Add the chicken to the tortillas and roll them. To make flauntas extra-crispy, spray flauntas with cooking oil lightly. 5. Once oven reaches to 425 degrees, add the rolled flautas and cook for 15-20 minutes. Flauntas should be light-brown when finished. 6. Shred the lettuce and add them on top of the flautas and garnish them with sour cream and top it with salsa and queso fresco. Salsa Verde with Avocado: 1. Boil the jalape単os, onion and tomatillos until soft. 2. After boiling, blend all the ingredients into the blender. 3. After vegetables are bended, add the avocado to blend. Blend until avocado is smooth. Once finshed, add salt to taste.
Cooking with Culture: Second Edition
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spring rolls Kappa Gamma Chapter Author: Doua Kha
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“In the Hmong diaspora community in America, we often adapt food from other cultures (Hmong people are an ethnic group from Southeast Asia, predominately Laos and Thailand). Spring rolls are traditionally a Vietnamese appetizer. When we first started making spring rolls, it was eaten as a snack throughout the day. Over the years, they became more of a side dish. They are extremely convenient, especially since I have a busy schedule. I pack 3-5 with me and eat them throughout the day to give me energy.� - Doua Kha
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ingredients 1 lb uncooked shrimp, deveined and peeled Rice Vermicelli Noodles 1 lb pork loin chops Ingredients for pork chops: -Salt -2 tbsp Lite Hoisin sauce -1 tbsp Lite Oyster Sauce -1/2 tsp Lite Soy Sauce
Red leaf lettuce 2-3 Cucumbers 3-4 Carrots 2 bunches of cilantro 1 package of spring roll rice paper (Three Ladies Brand)
directions
1. Cook the vermicelli noodles according to package instructions until soft. Rinse noodles under cold water to rid of the extra starch. Drain the noodles and set aside. After, let noodles air dry. 2. Set the oven to broil at 500 degrees. Mix the sauces for the pork and set aside. Prep the pork by seasoning it lightly with salt. Broil the pork for about 15 minutes on one side until cooked (fat around the meat should be brown and almost crispy looking). Turn the meat over and cook for an additional 5-10 minutes or until cooked through. Once the meat is browned, put pork sauce on the meat. Let it cook for less than a minute until the sauce starts to sizzle and brown on the meat. Turn over and repeat. Once the meat is cooled, slice the meat into thin strips. Set the cooked meat aside. 3. Slice and boil the shrimp in a pot of boiling water until pink. Drain and set aside. 4. Wash all the vegetables and cilantro. All vegetables other than the cucumber should be patted dry with a paper towel or salad spinner.
Cooking with Culture: Second Edition
5. Cut spring roll paper in quarter size sheets. The quarter sheet should be placed in the middle along with the full sheet and placed in hot water until soft. After 8-10 papers have been softened, change water and repeat for rest of the papers. Once all paper is soft, place all sheets onto a large plate that’s been covered with a clean dish cloth. The dish cloth helps absorb a lot of the water. 6. Peel the carrots and cucumbers and cut them into matchsticks. Wash lettuce and cut stem of leaves from the lettuce pieces. 7. After, place all ingredients (minus cucumber and shrimp) in the middle of the quarter sheets equally. First, place a lettuce leaf, followed by noodles, cucumbers, carrots, cilantro and pork. Once ingredients are placed, place cucumber on top of the ingredients, avoiding the cucumber touching the spring roll paper. 8. Fold over the spring roll paper over the ingredients only. Place shrimp on the unfolded roll. Once placed, fold the left and right sides of the paper and roll spring roll tightly. Page 17
tostadas de tinga Nu Beta Chapter
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“In our chapter we have Sisters who have a family history of heart diseases, diabetes, and high blood pressure. We encourage all of our sisters to eat healthy because healthy eating habits can help prevent certain health conditions such as the ones mentioned above. Heart-healthy choices will not only decrease certain health conditions but it will also boots our chances of a longer life.� - Nu Beta Chapter
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ingredients 2 Boneless, skinless chicken breasts 5 Roman tomatoes 2 Garlic cloves 3 Guajillo chilies 3 Black peppercorns 2 Onions 1 can of chipotle peppers 5 tablespoons of olive oil ‘Mission’ tostadas
directions
1. To start this process, in one pot cover the chicken with water and add 1/2 onion, one garlic clove, and 1/2 a tomato. Let it boil and cook for about 30 minutes or until chicken is no longer pink inside. 2. While the chicken is cooking, slice the other onion. Heat oil in a large pan and add the sliced onion. Cook the onion until soft and translucent for about 5-6 minutes. 3. In another small pot place 4 tomatoes cut in half and let them boil for about 15 minutes. Once the tomatoes are tender place them in a blender/food processor with one garlic clove, 3 Guajillo chilies(without the veins and seeds),3 black peppercorns, and two chipotle peppers. 4. After blending the ingredients, taste the salsa for salt and pepper and adjust it if necessary. 5. Mix the onions with the salsa and let it simmer in a low heat. 6. Shred cooked chicken in small pieces. Once completed, add it to the pan with the salsa. Mix it all ingredients together. Add salt and pepper to taste. 7. Mix chicken with the salsa and simply add the Tinga to your tostada and enjoy!
Cooking with Culture: Second Edition
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shrimp cocktail Ravishing Rho Gamma Chapter Author: Adriana Trevino
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“The Ravishing Rho Gamma chapter of Sigma Lambda Gamma National Sorority Inc., has taken on the personal challenge of living a healthier life style within the past year. Each one of us already live active, from athletes to running/participating in various other campus organizations as well. Being women of balance, we understand that taking care of ourselves is for the best. This includes proper amounts of exercise and applying more exercise within each of our lives. The same old basic repetitive recipes get boring after a while, which forced us to come up with more creative inspirations of our favorite foods. This is a personal favorite of ours.� - Adriana Trevino
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ingredients 2 lbs cooked shrimp (peeled and deveined) 1 Tbsp crushed garlic ½ cup finely chopped red onion ¼ cup fresh cilantro 1 ½ cups tomato and clam juice cocktail (EACH) ¼ cup ketchup ¼ cup fresh lime juice 1 tsp hot pepper sauce OR to taste ¼ cup prepared horseradish salt 1 ripe avocado (peeled, pitted, and chopped)
directions
1. Place shrimp in a large bowl. Stir garlic, red onion, and cilantro. 2. Mix in tomato and clam juice cocktail, ketchup, lime juice, hot pepper sauce, and horseradish. 3. Season with salt. 4. Gently stir in avocado. 5. Cover and refrigerate 2 to 3 hours. 6. Serve in one large bowl or ladle into individual bowls.
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bacalao
Sigma Epsilon Chapter Authored by Eating Well
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ingredients 2 Tablespoons extra-virgin olive oil 1 Medium onion, chopped 4 Garlic cloves, minced 14 Ounces of tomatoes, diced 1 Pound flaky white fish, such as haddock or tilapia or cod – cut into 1 ½ inch pieces 1 Anaheim or poblano Chile pepper, chopped
¼ cup packed chopped fresh cilantro 2 Tablespoons sliced pimentostuffed green olives 1 tablespoon capers, rinsed 1 Teaspoon dried oregano ½ Teaspoon salt ½ Cup water, as needed 1 Avocado, chopped (optional)
directions 1. Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute. 2. Add fish, tomatoes and their juices, Chile pepper, cilantro, olives, capers oregano and salt; stir to combine. Add up to ½ cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnish with avocado (if using).
Cooking with Culture: Second Edition
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avocado cilantro lime brown rice with coconut curry grilled chicken
Psi Alpha Chapter Author: Ruma Khan
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“Many of the women in our chapter have made resolutions to eat smarter and live a healthier life. We have made an effort to do this by trying to make healthier choices in our everyday lives starting with the food that we eat and make. This dish is a classic dish that is easy to make and includes ingredients that are relatively inexpensive. The dish was taught to me by my mother who is from Bangladesh. Brown rice, chicken, and curry are three items that are commonly used in the Bengali culture. Also, brown rice, and avocado are very good forms of grains and fat. Because of my Muslim culture, we abstain from eating pork which is why chicken is a common meat that we use. “ - Ruma Khan Page 24
ingredients 2 avocados, ripe ½ cup cilantro 1 small clove Garlic 2 tbsp lime or lemon juice 1/8 tsp salt 1/8 tsp Black Pepper 1/8 tsp ground cumin 4 cups of cooked brown rice Optional: Lime Zest and Sour Cream
Coconut Curry Grilled Chicken 1 cup light coconut milk 1 cup lime juice 1 cup lime zest 3 tbsp curry powder 1 tbsp cumin 1/4 tsp salt 1 tsp soy sauce 4 chicken breasts
directions Avocado Cilantro Lime Brown Rice 1. Get a large bowl and mash the avocados. 2. Afterwards, add cilantro, cumin, garlic, cilantro, salt, pepper and stir. 3. Stir all ingredients in warm brown rice. 4. Shred of lime zest on top and sour cream on the side. Coconut Curry Grilled Chicken 1. Add the light coconut milk, lime zest, lime juice, cumin, salt, curry powder and soy sauce in a bowl and until smooth consistency. 2. Add the chicken breasts to the marinade and soak for at least 30 minutes. 3. Pre-heat the grill. 4. Spray the grill with cooking spray. 5. Add the chicken breasts and grill roughly 5- 8 minutes on each side or until browned.
Cooking with Culture: Second Edition
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Incredible
omelets
Iota Beta Chapter Author: Ogeeda “Raven” Hutton
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“Incredible Omelets originated from the idea of having a cost effective healthy breakfast with sisters. Being college students, it is often easier to buy processed food from a fast food restaurant rather than cook a simple heart – healthy meal. In addition, often times when people buy food from fast food restaurants they are often unsure of what ingredients they are actually consuming. As sisters, we decided we wanted to spend time together, eat a meal we made together, and eat food that would be beneficial for our bodies. With this in mind, we came up with the Incredible Omelet.” - Ogeeda “Raven” Hutton
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ingredients 5 baby tomatoes 3 slices of cucumbers Handful of spinach leaves 1 stick of green onions Âź cup of diced sweet peppers 1 glove of garlic 2 medium eggs or egg whites 1 teaspoon of coconut oil
directions 1. Dice up tomatoes , cucumbers, garlic, green onions, and spinach leaves and put in one bowl. 2. Add diced sweet peppers to bowl. 3. Crack 2 medium eggs or egg whites and add to bowl. 4. Put coconut oil in frying pan and heat on high. 5. Place ingredients from bowl in frying pan when frying pan is hot (Watch for browning around edges of omelet to know when to flip). 6. Flip omelet when desired color is obtained. 7. Take out of pan and enjoy!
Cooking with Culture: Second Edition
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cuban black beans and rice Dallas Fort Worth Alumnae Association
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ingredients 1 cup long-grain brown rice 1 tablespoon olive oil 1 onion, chopped 2 cloves garlic, chopped 1 teaspoon Kosher salt and black pepper 1 teaspoon
Ground cumin 2 15.5-ounce cans low-sodium black beans, rinsed 1 teaspoon Dried oregano
directions 1. Cook the rice according to the package directions. 2. Meanwhile, heat the oil in a saucepan over medium-high heat. 3. Add the onion, garlic, 1 teaspoon salt, and Âź teaspoon pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. 4. Stir in the cumin and cook for 1 minute. 5. Add the beans, and 1 cup water. Simmer, covered, for 10 minutes. 6. Smash some of the beans with the back of a fork to thicken. Serve over the rice.
Cooking with Culture: Second Edition
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riz avec sauce d’achride So Sophisticated Sigma Gamma Chapter Author: Mariama Bakayoko
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“Riz avec Sauce d’achride is the French translation of Rice with peanut butter sauce. Riz avec Sauce d’arachide is one of the most popular dishes from the country of Ivory Coast, also known as Cote D’Ivoire, which is a small country located on the west side of Africa between the countries of Ghana and Liberia. This dish is one of the healthiest dishes from Ivory Coast” - Mariama Bakayoko
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ingredients Cooking spray One yellow onion One plum tomato One batch of scallions Green bell pepper Red bell pepper Four pieces of garlic One oz. jar of tomato paste
A jar of Lite peanut butter Salt Pepper Seasoned Salt Chicken drumstick(s) Uncle Ben’s microwavable natural whole grain brown rice
directions 1. Preheat sauce pot on low temperature and spray pot with non-stick cooking spray. 2. Cut the branches off the scallions and cut the rest of the scallions into very tiny pieces (throw branches away). 3. Cut the onion in half, as well as a quarter off of each of the bell peppers. Cut one of the halves of the onion as well as the quarters of the bell peppers into very tiny pieces. 4. Once sauce pot is heated put chicken into the sauce pot, followed by the tiny pieces of onion, scallions, and bell peppers. 5. Put half a can of tomato paste into the sauce pot, along with desired amount of salt, pepper, and seasoned salt to taste. 6. Cut the other half of the onion into four pieces, the plum tomato in two pieces, a quarter of each of the bell peppers in half, and four pieces of garlic (skin peeled
off), and put them into the blender, followed by the rest of the tomato paste into the blender as well. 7. Put 1/2 cup of water into the blender and blend the ingredients. 8. Once blended, pour the ingredients into the sauce pot followed by 4 cups of water. 9. Put two 1/3 cups of peanut butter into the sauce pot. 10. Increase the temperature of the stove to a high temperature. In about an hour, put temperature at a mediate level. In 30 minutes past the hour, the sauce should be a tan color. At this stage the sauce is ready. 11. Microwave Uncle Ben’s natural whole grain brown rice and add sauce onto rice as well as chicken.
Cooking with Culture: Second Edition
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pollo a la healthy Ever-So Elegant Epsilon Epsilon Chapter Author: #19 Jessenia ‘Arided’ Monroy
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“I am “Mexi-dorian” and growing up I learned how to cook from my mom; however, this recipe is my own. This recipe is originally not that healthy but with some simple and effective changes it effortlessly becomes one. Our chapter decided that heart-healthy was the way to go because America, and other countries are increasingly in danger with regards to food.” - Jessenia Monroy
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ingredients Boneless skinless chicken breasts [trimmed fat] (5lbs) Garlic salt Dry parsley Black Ground Pepper Sea Salt
Chili Japones (5) Chili Guajillo without seeds (5) Clove of garlic Roman Tomatoes (2) Extra Virgin olive oil (1 teaspoon)
directions Chicken 1. Clean and dry it and make sure there is no fat. 2. Dice into small bite size pieces. 3. Using the garlic salt, pepper and dry parsley, season it moderately. 4. With a no stick pan grill it in olive oil until fully cooked. Sauce 1. Using a pot, fill it with water so all the contents are submerged 2. Boil the chilies and tomatoes until they are soft [if wanting more spice add more chili japones]. 3. Add the garlic and a ‘pinch’ of salt and a cup of water and blend all the contents together. Bring It Together 1. Put the sauce on a pot and bring it to a boil. 2. Add the chicken. 3. Taste and adjust to liking. **Dish is usually served with rice and beans and whole grain flour tortillas**
Cooking with Culture: Second Edition
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chicken and rice with a twist Delta Delta Chapter Author: Maria ‘Cailida’ Echeverria
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“Calida’s dish comes from the famous Latin American dish, “Arroz con Pollo”, but her recipe comes with a twist. A few colorful bell peppers with other scrumptious ingredients make Calida’s dish a mouth-watering, healthy lunch. In order to make this Chicken & Rice dish even better, it takes another twist on the healthy side by utilizing brown rice, grilled chicken, and vegetables. Our decision to make a heart-healthy choice involves taking care of our health in order to inspire the ones that we love to make the same healthy choices. When one is able to see how eating healthy positively affects someone, it truly inspires the ones that surround you. Sometimes the first step to choose to be healthy Page 34 can come from inspiration.” - Maria Echeverria
ingredients
½ Red Bell Pepper ½ Green Bell Pepper ½ Yellow Bell Pepper 2 Zucchinis (Calabaza Mexicana) 1 Potato 1 Container of fresh whole Mushrooms 1 Whole White Onion 2 Garlic cloves 2 Limes 3 Serrano peppers
1 tbsp. of Extra Virgin Olive Oil 2 teaspoons of salt 1 teaspoon of black pepper 2 Boneless Chicken breasts 1 ½ cups of Brown Rice 3 cups of Water ¼ Knorr Consome de Pollo or salt
directions Brown Rice: 1. Bring rice, water, Knorr Consome de Pollo or salt to a boil. Cover and reduce to a slow, steady simmer for about 45 minutes. Let the cooked rice sit for 10 minutes, covered, to absorb maximum moisture. Fresh vegetables: 1. Chop the bell peppers, zucchinis, potatoes, ½ of the white onion, and 2 Serrano peppers. Chop the mushrooms into fourths. 2. Mince the other half of the onion, 2 garlic cloves, and 1 Serrano pepper. Chicken: Cut chicken into thin strips. 1. In a hot non-stick pan with 1 tbsp. of olive oil add the minced ingredients into the pan and stir until the onion is translucent. 2. Add the chicken, 2 teaspoons of salt, and 1 teaspoon of black pepper. Stir the ingredients together. After the chicken is done releasing excess juice, add the chopped potatoes. 3. Once the potatoes have softened up a little, add the rest of the fresh vegetables in to the pan. Add the lime juice and stir. Cook until the vegetables are cooked but not over cooked (over cooked meaning mushy vegetables). The vegetables should still have a crunch when tasting.
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carapulcra chinchana Omicron Beta Chapter Author: #116 Alegria ‘Alegria’ Moscoso
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“Making heart healthy choices and incorporating it in our daily lives will prove beneficial to our bodies in the future. Being healthy does not necessarily begin with food. There are many other feelings that define what being healthy is. By choosing heart healthy food items, I am doing my body good and my future self will thank me later. With my sisters by my side, I know I have a strong support group when it comes to my health and my choices.” - Alegria Moscoso
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ingredients Dried potatoes (papa seca) (see note) 2.5 lb boneless pork shoulder 2 tbsp minced garlic 1 tbsp ground cumin ¼ cup red wine vinegar ½ tsp black pepper ½ tsp salt 1/3 cup vegetable oil ¼ cup hot red chilli paste (aji
panca) (see note) 2 tbsp yellow chilli paste (aji mirasol) (see note) 1 cup dry white wine ¼ cup port 10 cups beef stock Dry crackers, Peanuts, lightly toasted steamed rice, to serve
directions
Resting time 30 minutes 1. Place a large frying pan over medium-high heat. Dry roast the potato flakes for 5 minutes until golden and aromatic. Transfer to a bowl and cover with cold water. Leave to soak for 30 minutes, drain. 2. Cut 750 g of the pork into 5 cm pieces. Cut the remaining pork into 2 cm pieces. Combine the garlic, cumin and vinegar with the pork and season with salt and pepper. Mix well to combine. Leave to marinate for 30 minutes. 3. Place a large casserole over medium-high heat. Add the oil and larger pieces of pork and cook, in 2 batches, for 3–4 minutes until evenly browned. Remove with a slotted spoon and set aside. Repeat with the small
Cooking with Culture: Second Edition
pieces of pork and remove with a slotted spoon. 4. Reduce the heat to medium and add the hot chilli paste and yellow chillies and cook for 2 minutes, stirring. Add the wine and port, bring to the boil and simmer for 2 minutes before adding the stock. Return to the boil, add the dry crackers, potatoes and pork. Reduce the heat and simmer for 2 hours, stirring occasionally, until the pork and potatoes are tender, adding 250 ml (1 cup) water if the braise appears too thick. 5. Place the peanuts in a food processor and process until finely chopped. Add the peanuts to the pork, stir to combine and simmer for 2 minutes. 6. Serve hot with steamed rice.
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spinach soup Gamma Chapter Author: Ariana Mora and Olga Mero
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“My family has a history of diabetes and heart disease. When a close family member was diagnosed with diabetes, my mom decided to change her lifestyle to better her own health. My mom and I decided to do some research on heart healthy foods. Spinach was on several top 10 heart healthy foods lists. Together we experimented and came up with our very own spinach soup. It’s a simple dish that you can tailor to your tastes and add or even take away some of its ingredients. Just make sure to keep the spinach.” - Ariana and Olga Mero
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ingredients 2 handfuls of spinach 1/2 onion 1/2 tomato 2 medium potatoes 1 small garlic clove 1 spoon of butter
2 cups of water 1 cup of milk 1/2 cup of low moisture part skim mozzarella cheese Salt and pepper
directions 1. Wash spinach. 2. Blend spinach, onion, tomato, garlic, and 1 cup of water. 3. Peel potatoes, cut into small pieces, and boil. 4. Add spinach, onion, tomato, and garlic (already blended) to the potatoes. 5. Cover and cook at medium heat, stir here and there. 6. Add salt and pepper to taste. 7. When potatoes are soft use a potato masher to mash potatoes. 8. Add 1 cup of milk, 1 spoon of butter, and cheese. 9. Continue to stir until all ingredients are well mixed. 10. Sprinkle cheese on top and serve.
Cooking with Culture: Second Edition
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pollo a la criolla North Flordia Alumnae Association Author: #59 Verónica “ Solana” Rodríguez-Méndez
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“My mother cooked this in growing up in Puerto Rico. It is a quick yet delicious chicken meal I can make a home that always gives me a taste of the island! We usually pair it with Mofongo which is a very typical plantain dish from Puerto Rico ( included in picture). I really enjoy it because it can also be paired with very different sides like rice, tortillas (for tacos) and veggies.” - Verónica Rodríguez-Méndez
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ingredients 3 Boneless skinless chicken breasts Adobo Goya all purpose seasoning w/ pepper 1 can of tomato sauce (8oz) 1 Yellow Onion 1 teaspoon of minced garlic 1/2 tablespoon of extra virgin olive oil
1 teaspoon of cumin 1 teaspoon of oregano 1 packet of Saz贸n Goya with Culantro and Achiote (Coriander and Annatto) 1 or 2 dried Laurel leaved (optional) Salt and Pepper to taste
directions 1. Cut chicken into small strips and season the chicken to taste using Adobo. 2. Cut the onions into medium size strips and in a pan, saut茅 the onions using the olive oil, garlic, oregano, cumin, saz贸n and laurel leaf. 3. Once the onions are soft, put the chicken in the pan and then add the tomato sauce. Cook the chicken on low for about 15-20 minutes until thoroughly cooked.
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chicken biryani
Marvelous Mu Chapter Author: Shanna Bookal
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“My mother always said that the safest meal you can ever have will come out of your own garden. So being very health-conscious since my stepfather was diabetic, many of the spices that you will see in this dish were grown by her in my backyard. A meal so aromatic caressing your senses with all that India has to offer, Chicken Biryani is one of the first things I ever cooked. Plus, what’s not to love- you can make your own by adding peas, green sweet peppers and more. This 5 generation-old family recipe reminds of the great works of man and the masterpieces from above. Enjoy!” - Shanna Bookal Page 42
ingredients Chicken – 2 lbs, cut Basmati Rice – 2 cups Water – 8 cups Yogurt (Curd) – 1.5 cups Potatoes – 1, large (cubed) – optional Oil – 3 tbsp Garlic – 2 tsps (minced) Ginger – 2 tsps (minced) Cinnamon Stick – 2 pc Bay Leaves – 2 Black Cardamom – 1
Green Cardamoms – 4 Golden Raisins – 1 tbsp Cashews – 1 tbsp (heaped) Tomatoes – 2 (diced) Cumin Powder and Coriander Powder – 1 tsp ea. Turmeric Powder and saffron – 1/4 tsp ea. Red Chili Powder – to taste Mint Leaves – 2 handfuls/ Cilantro – 1/4 cup(chopped) Fried Onions – 1 cup (divided)
directions 1. Wash and soak the Rice for a minimum 1/2 hour. In a pan, bring 8 cups of water to boil. Once boiling, add Green Cardamoms (2), Bay Leaves (1), Olive Oil (1tsp). Add in the washed Rice to the boiling water. Once the Water starts boiling again, time and cook for 5 minutes (the Rice needs to be 3/4 way done). Drain the water from the Rice and keep aside. 2. In a separate bowl, mix Saffron and Water (1tbsp), keep aside and allow it to soak. 3. Heat a pan on medium heat with 1tbsp Olive Oil, add in the Cashews and Golden Raisins, fry for a couple of minutes till the cashews get a light golden color. Remove from the pan making sure to drain all the oil off. Keep aside. 4. Fry Cinnamon Stick, Bay Leaf, Black & Green Cardamom for
under a minute adding in the Cumin allowing them to sizzle. Add in Ginger & Garlic, fry for another minute. Keep stirring. Finally, add in the washed, cleaned pieces of Chicken and diced tomato mixing very well. 5. Once the Chicken is cooked, put the Yogurt, Fried Onion (1/2 cup), Cilantro (save some for garnish), Mint, Potatoes, Coriander, Cumin, Turmeric and red chili powder Simmer for about 10-15 minutes While simmering , Pre-heat oven to 250 degrees Fahrenheit 6. Once finished, place the ingredients in an oven-proof dish with a little oil layering it as follows: Chicken, rice, potatoes/gravy, chicken, potatoes, rice, gravy, Cashew-raisin-onion-cilantrosaffron mix. Foil and bake for 1 hour. MIX, SERVE AND SMILE!
Cooking with Culture: Second Edition
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lettuce tacos
Kappa Epsilon Chapter Authors: Lois and Lauren LeDay
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“My mother wanted to find a new, healthier alternative to one of my family’s favorite meals, which were tacos. After eating a lettuce wrap for the first time while out to dinner with a friend, she decided to try it with tacos at home. My father and I were hesitant at first, but we gave it a try with an open mind and have never looked back since. The Kappa Epsilon chapter believes that Women of Distinction should have not only strong minds, but strong bodies as well.” - Lois and Lauren LeDay Page 44
ingredients 1.3 lbs 99% lean ground turkey 1 tsp garlic powder 1 tsp cumin 1 tsp salt 1 tsp chili powder 1 tsp paprika 1/2 tsp oregano 1/2 small onion, minced
2 tbsp bell pepper, minced 3/4 cup water 4 oz. can tomato sauce 8 large lettuce leaves from Iceberg lettuce (optional) 1/2 cup shredded reduced fat cheddar - (7 pp)
directions 1. Brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes. 2. Wash and dry the lettuce. Divide the meat equally between the 8 leaves and place in the center of each leaf and top with your favorite taco toppings.
Cooking with Culture: Second Edition
Page 45
mexican style discada Upsilon Beta Chapter Author: Jasmine “Leilani” Juarez
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“Discada is a popular dish usually made in the northern territories of Mexico. The name of the dish comes from the fact that you make it on a plough disc that’s been welded shut and has handles on the sides. We chose this dish because it is most common when we all get together because we are all able to pitch in to buy the ingredients, it is not expensive, and it is healthier than eating a hamburger and fries.” - Jasmine Juarez
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ingredients 2 lbs. Turkey-bacon, sliced small 6 garlic cloves minced 10 ounces chorizo sausage, sliced thin 1 1/2 lbs. lean flank steaks, cut into 1 inch chunks 1 medium white onion, diced 2 medium potatoes, diced
3 roma tomatoes, diced 3 chipotle bell peppers, minced 1 cup low-sodium beef broth 1 tablespoon oregano 1/2 tablespoon cumin 1 1/2 teaspoons pepper 1 teaspoon salt (to taste) 6 corn tortillas
directions 1. Preheat a large skillet to medium heat for a few minutes. Add the bacon and cook until brown and crispy. Add the garlic, chorizo and cook for a few minutes. 2. Turn the heat up slightly, move the chorizo mixture to the outer edges of skillet and add the beef to the center of pan. Cook until nicely browned and seared in some spots. Add a touch of oil to help the meat brown if needed. 3. Add the onions, potatoes, chipotle, and tomatoes. Season lightly with salt and pepper. Add the beer and beef broth, stir well to mix. When it comes to a boil, reduce heat slightly and add the Worcestershire sauce, cumin, oregano, pepper, and salt (if needed). Cover and cook until the liquid is reduced and becomes thicker. Add in the cilantro during the last 10 minutes of cooking. 4. NOTE: Serve with corn tortilla, Pico de Gallo, and garnish with cilantro. Serve with a side of Mexican red rice or refried beans.
Cooking with Culture: Second Edition
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beulah’s baked catfish fillets with a cajun kick Theta Delta Chapter
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“This recipe comes out of the southern “soul food” tradition. One of our chapter sisters is from Arkansas and Texas. Her mother’s side and the smell of soul food coming from the kitchen is one of her favorite memories from growing up. Modifying soul food recipes to make them more heart healthy doesn’t mean you have to sacrifice any flavor, which gave me the idea to modify the typical southern fish fry with baking. Our chapter is committed to heart health because we recognize that heart disease is the #1 killer of women of color.” - Theta Delta Chapter
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ingredients 6-8 catfish fillets 2 cups of bread crumbs 2 tablespoons of shrimp/ crab boil (Recommendation: Zatarain’s Pro-Boil) Teaspoon of salt
Teaspoon of pepper Teaspoon of Cajun seasoning 1 stick of salted butter 2 tablespoons of Dijon mustard* Generous dash of the hot sauce of your choice
directions 1. Preheat oven to 400 degrees Fahrenheit. Melt butter, add the Dijon mustard and hot sauce, and mix well. 2. Put two cups of bread crumbs and your spice mixture in a large bowl and mix well. Taste for flavor and add seasonings to liking. 3. Dredge the fish fillets in butter then dip both sides in the bread crumbs. Place on ungreased baking sheet and bake for 15-20 minutes until fish is fully cooked. Enjoy! (This dish is especially good in po’ boy sandwiches or with a side cheese grits). *Substitute butter for olive oil and added heart health benefits, add another half a teaspoon of Dijon mustard and a pinch of salt to get a similar consistency.
Cooking with Culture: Second Edition
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turkey meatballs Phi Alpha Chapter Author: Ashley Innocent
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“This recipe is a healthy version of my mother’s Haitian meatballs; I choose this recipe because my mother’s meatballs are one of my sister’s favorite Haitian meals. Eating healthy was never something that I felt the need to do. I have played sports my whole and weight was never an issue for me. However that was not the same for some of my family members. Especially for my older sister after she was diagnosed with multiple sclerosis. After her weight became a problem I wanted her to “eat clean”. She wanted no part in it, so to help her I wanted to show her eating clean isn’t just about losing weight but about living a better lifestyle. So I joined her, showing her that I wasn’t all talk and I would be there with her every step of the way.” - Ashley Innocent Page 50
ingredients 1 pound ground turkey 2 garlic cloves (minced) 1 medium onion 1/4 cup minced Italian parsley leaves ¼ cup of minced Fresh Thyme 2 medium egg whites Olive oil
½ cup of Asiago cheese 1/4 cup Panko bread crumbs Habanero pepper to taste (minced) Saśon seasoning to taste (keep in mind sodium levels) Black pepper to taste
directions 1. In a large sauté pan add enough oil to coat the bottom of the pan, add garlic and onions and until lightly browned. 2. In a large mixing bowl add ground turkey, 1 tablespoon of olive oil, parsley, thyme egg whites, panko bread crumbs, habanero, Saśon , black pepper and asiago cheese. Mix with hands until all ingredients are evenly incorporated. Before forming all of the mixture, taste the mixture by forming a bite size patty and cooking through on the stove top. If mixture is too dry which add olive oil and if mixture is not to your taste add a bit more seasoning. 3. Form rest of mixture by hand and place in a non-stick baking dish. Bake at 350° until cooked through. 4. Serve with whole wheat pasta and choice of pasta sauce.
Cooking with Culture: Second Edition
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mechado
Be Stunning Sigma Beta Chapter Author: Hazel Marie “Fokai” Sison
h i s to ry
“Hazel is of Filipino decent and Mechado is a dish that was made in her home growing up. Every time she makes it, she thinks of family and her culture that is very important to her. Her version of mechado is a healthy dish because it is made with extra virgin olive oil and gives a healthy portion of protein and carbohydrates.” Sigma Beta Chapter
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ingredients 3 cloves of garlic, minced 1/2 onion, sliced 3 tbsp extra virgin olive oil 2 lbs beef, cubed 1 can of tomato sauce
1 cup water 1/4 cup lite soy sauce 3 small potatoes, quartered salt and pepper to taste
directions 1. Heat oil in deep pan and sautĂŠ garlic and onions. 2. Add in meat and sautĂŠ until light brown. 3. Add the tomato sauce and water and simmer until meat is tender. 4. Add potatoes and seasoning and then continue to simmer until potatoes and meat are tender. 5. Serve over bed of brown rice. 6. Enjoy!
Cooking with Culture: Second Edition
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enchiladas de papa Omicron Gamma Chapter
h i s to ry
“The origin of this recipe comes from my mother. Typically, everyone eats cheese or chicken enchiladas, but because my favorite vegetable was potatoes while I was growing up my mother began replacing the cheese and chicken with potatoes in the enchiladas. Additionally, because the enchiladas are made with a lot of grease my mother has taught me to always serve them with a lot of vegetables on top to make the traditional dish healthier.� - Valeria Navarro-Villegas Page 54
ingredients 6 potatoes 12 corn tortillas 5 guajillo chili 1 head of garlic ½ onion ½ teaspoon of salt 1 clove spice ¼ cup of extra virgin olive oil
Topping Ingredients: Light Sour cream Light Queso Fresco (Cacique brand) Onion Lettuce Tomato Homemade Salsa
directions 1. First boil the potatoes. When they are soft take out, peel their skin, and smash them. 2. Boil the 5-guajillo chilies with 2 cups of water for 6 minutes. Then take the 5 chilies and ½ of cup of water that was used to boiled them with and put them in the blender along with the garlic, salt, onion, and clove spice. Grind very well and pour it in a semi extended plate. 3. Place the ¼ cup of oil in a pan and maintain the flame on low. Take a tortilla and soak it in the guajillo chili sauce. After the tortilla is soaked with the red sauce, place it in the pan and flip it almost immediately and take it out. The hot oil is only supposed to help the tortilla retain the red sauce. 4. Place the now red tortilla on a different plate and place 1 tablespoon of smashed potato and roll it up. Repeat. Once the tortillas are rolled up with the potato in the middle, one may serve it with sliced onions, sliced tomatoes, cut up lettuce, cheese, sour cream, and homemade salsa.
Cooking with Culture: Second Edition
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zucchini fries “Captivating” Chi Beta Chapter
h i s to ry
“I, Belen Martinez, was diagnosed with having a heart murmur at age 8. The doctor explained the anatomy of having a heart murmur and its function. My mitral valve is inverted, which causes me to have palpitations from time to time, dizziness and chest pains without any physical activity. The doctor advised me that it was essential for me to have a well-balanced diet. I am restricted from consuming foods high in fat, sodium, and sugar. Therefore, I am not allowed to eat fried foods, various sweets, and fatty foods. Over the years, I learned that I loved French fries, but every time I would eat them, I would experience chest pain. My cardiologist advised me to find a healthy way to consume fries. Thus, the idea of zucchini fries came to mind. Unlike regular French fries, zucchini fries are not high in sodium, fat, and are baked, not fried.” - Belen Martinez Page 56
ingredients 2 zucchini 1 egg white 1/4 cup milk 1/2 cup shredded Parmesan cheese 1/2 cup regular bread crumbs Vegetable cooking spray
directions 1. Preheat oven to 425°. Cut zucchini into 3-inch sticks. (Either peal the zucchini or chose not). 2. Whisk an egg white in a small bowl, and add milk, remember that the amount of milk used is up fpr preference. 3. Combine Parmesan and regular bread crumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. 4. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown. Allow for the zucchini fries to cool and serve as a complimentary side dish to your min course.
Cooking with Culture: First Edition
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tofu fried rice Nu Epsilon Chapter Author: Cooking Light Cookbook
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ingredients 2 cups uncooked instant rice 2 tablespoons vegetable oil, 1 (14-ounce) package reduced-fat firm tofu, drained and cut into (1/2-inch) cubes 2 large eggs, 1 cup (1/2-inch-thick) slices green onions 1 cup frozen peas and carrots, thawed
4 garlic cloves, 1 teaspoon minced peeled fresh ginger 2 tablespoons sake (rice wine) 3 tablespoons low-sodium soy sauce 1/2 teaspoon dark sesame oil
directions 1.Cook rice according to package directions, omitting salt and fat. 2. While rice cooks, heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; cook 4 minutes or until lightly browned, stirring occasionally. Remove from pan. Add eggs to pan; cook 1 minute or until done, breaking egg into small pieces. Remove from pan. Add 1 tablespoon vegetable oil to pan. Add 1 cup onions, peas and carrots, garlic, and ginger; sautĂŠ 2 minutes. 3. While vegetable mixture cooks, combine sake, soy sauce, hoisin sauce, and sesame oil. Add cooked rice to pan; cook 2 minutes, stirring constantly. Add tofu, egg, and soy sauce mixture; cook 30 seconds, stirring constantly. Garnish with sliced green onions, if desired. Note: Using frozen peas and carrots plus bottled minced garlic and ginger speeds up preparation of this simple Chinese standby. Keep any leftover sake tightly capped in the refrigerator for up to three weeks, or can substitute a tablespoon of rice wine vinegar for the sake.
Cooking with Culture: Second Edition
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envoltorios de pollo Truly Alluring Theta Alpha Chapter
h i s to ry
“As an entity we decided to make this dish because the #1 reason for women’s mortality is heart disease. We want to encourage and educate woman how to cook healthy in order to change their eating habits. We believe taking care of our body is very important. We also want to show that cooking and eating healthy is fun! Our dish even shows that eating healthy can also be delicious. Envoltorios de Pollo is cooked in many Hispanic/ Latino households. They are baked or steamed and are easy to make. Some people substitute pork instead of chicken. For the most part, Envoltorios are usually a healthy dish, taking in mind of the ingredients you use. A side of rice usually accompanies it. Enjoy and healthy eating!” - Theta Alpha Chapter Page 60
ingredients 6 Chicken Legs (Drumsticks) or Chicken breast 3 Potatoes 6 Carrots 1 Onion 1 Lemon Mushrooms
Cilantro Bay leaves Spices, i.e., Lemon Pepper, salt, Chicken seasoning ( Sazon Goya) Aluminum Foil
directions Cooking Time: 60-75 minutes 1. Wash all vegetables and chicken thoroughly. Once vegetables are washed, cut onion, potatoes and carrots into thin slices. Set cut vegetables aside. 2. Rinse chicken in water and take off the excess fat and skin. Next, carefully do small vertical cuts on the drumsticks or chicken breast (don’t cut all the way through). This allows the seasoning and lemon juice to make its way through the chicken. Preheat oven to 325 Fahrenheit while doing this step. Cut 6 pieces of aluminum foil (enough to cover pieces of chicken) 3. Before placing chicken on the aluminum foil, marinate the chicken with lemon (Make sure to get all sides of chicken). Precede to season chicken
Cooking with Culture: Second Edition
with lemon Pepper, Powder Garlic, and the Sazon Goya (Note: Use any type of chicken seasoning.) Place chicken on the aluminum Foil paper. Proceed to add carrots, potatoes, onion, mushrooms and bay leave. Sprinkle pinch of salt. Make sure that the “bundle is not overfilled. It must close tightly so that it can retain the juices that the heat will produce. 4. Put Envoltorios in oven and bake for about 60-75 minutes. The time might vary depending on the size of the chicken. Make sure to check that chicken is fully cooked. **Make sure to always use separate cutting boards, plates and utensils when cutting vegetables and raw meat to avoid cross contamination.
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salsa chicken Phi Beta Chapter Author: Kylie Gittleman
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ingredients 10oz of your choice salsa 15oz can of black beans (rinsed and drained) 15oz can of white corn (drained) 2 tablespoons fresh chopped cilantro 1 teaspoon extra virgin olive oil Âź cup of water 2-3 boneless skinless chicken breast
directions 1. SautĂŠ chicken in olive oil. Brown, remove and keep warm. Lightly season with garlic salt, onion powder, and pepper. 2. In the same pan, over medium heat, and black beans, salsa, corn, cilantro, and water. 3. Cook three minutes until blended and warm. 4. Spoon on top of chicken.
Cooking with Culture: Second Edition
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shavan’s healthy pasta salad Tau Beta Chapter
h i s to ry
“Pasta is originally from Italy and today it is used in many different cultural dishes including pasta salad. Today there are many different styles of pasta salad. Pasta salad is usually prepared with pasta, vegetables and an oil-based dressing. It is typically served chilled as an appetizer but can also be served as a main dish.� - Tau Beta Chapter
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ingredients 16oz wheat rotini noodles 2 cups chopped cucumber 1 cup chopped grape tomatoes 1 12oz jar marinated artichoke hearts
½ cup of diced red onion 1 teaspoon of salt 1 tablespoon of olive oil 1 cup lite Italian dressing 2oz feta cheese
directions 1. In a large pot bring water, olive oil and salt to a boil. Add noodles and cook for 8-10 minutes or until they are aldente. Strain noodles and let them cool down for 5-10 minutes. Transfer noodles to a large mixing bowl. 2. Chop onion and let soak in a 2 cups of water for 5 minutes. Strain onion. 3. In the mixing bowl add cucumber, tomatoes, artichoke hearts, red onion, and Italian dressing and toss lightly. 4. Chill salad for 1 hour and top with feta cheese.
Cooking with Culture: Second Edition
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mexican picadillo Omicron Delta Chapter Author: Jacqueline Nevarez
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“This recipe comes from my mother and is one of her favorite Mexican dishes. It is so easy to prepare and very authentic, making it a double win. It can be served as a main course, along with sides or as an on-the-go burrito.� - Jacqueline Nevarez
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ingredients ¼ Cebolla/Onion diced 2 Papas/Potatoes cubed 1 lb. Carne molida/Lean Ground Beef or Turkey Beef 10 dried New Mexico Chili pepper ¼ cup of dried Chiles de Árbol (bird’s beak chili and rat’s tail
chili pepper) ½ diente de Ajo/ Garlic clove ½ tsp. Harina/Flour 1 Consomé de tomate/Tomato bouillon cube 2 tbsp. Aceite para cocinar/ Cooking oil Sal/Salt
directions 1. Finely dice onion and cut potatoes into cubes, and set aside for later. 2. Boil both dried chilies in water for 20 minutes or until soft. Once this is ready, put in blender with half a teaspoon of flour, half a garlic clove and ½ cup of water in which they were boiled and puree. Consistency should not be too thick as it will have to sieve it later on. If it is too thick puree with more water until it reaches a consistency soft enough to sieve. Set aside for later. 3. In a large skillet, add cooking oil and heat over medium heat. Begin cooking the ground beef and add the onion as well stirring occasionally. Sautee for a few minutes until beef reaches a medium-rare cook. 4. Once it has reached a medium-rare cook, add potatoes and cook until potatoes are soft and meat is well done. 5. When the meat and potatoes are ready, sieve the chili that was blended and add it in. 6. Reduce heat and season with salt and tomato bullion, allowing contents to cook for 10 minutes while stirring occasionally. 7. Once done, enjoy it on its own or serve it as a burrito, if desired. 8. Enjoy!
Cooking with Culture: Second Edition
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coastal linguine Psi Beta Chapter
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“The origin of this recipe is a mixture of different ideas mixed together. The recipe derives from the idea of bringing the coastal cuisine to the table. All members of our entity strive to make healthier decisions each day.� - Psi Beta Chapter
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ingredients Clams Turkey Sausage Parsley Shrimp Whole Wheat Linguine Noodles Parmesan Mussels Extra Virgin Olive Oil Butter
directions 1. Open clams, drain water and save, set clams and mussels aside. Let water stand to settle and sand or debris, then carefully pour into a measuring cup. Discard sand. Add water to liquid to get 1 cup of liquid. Put aside. 2. Shell and devein shrimp, keep shells. Chop shrimp into small pieces. 3. In a separate skillet, add the sliced sausage to a simmer. In a saucepot, cook linguine as per instructions on package; drain. Return to pot and keep warm. 4. In the meantime, in a 2 quart saucepan over high heat, heat clam liquid, shrimp shells, and sherry to a boil. Reduce heat to low; cover pot and simmer for 5 minutes. 5. With a slotted spoon, remove shrimp shells and discard. Pour mixture into a bowl and set aside. 6. Into the same saucepan add butter olive oil, and garlic; cook over medium-low heat until garlic is lightly brown. 7. Stir in clam liquid mixture, clams, mussels, sausage and shrimp. Heat to boiling over high heat, stirring occasionally. 8. Add parsley and parmesan and cook 1 minute. 9. Add salt to taste, serve over linguine.
Cooking with Culture: Second Edition
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arroz blanco Chi Gamma Chapter Author: Ariana Rivas
h i s to ry
“Arroz blanco or white rice is side that is usually eaten with any main dish such as steak. This particular recipe is submitted to us by our sister Ariana “Angelical” Rivas whom is from Mexican ethnicity. Rice is a typical side in many of the Spanish speaking countries. This specific rice recipe was learned from Ariana’s mother who says the key is adding the Knorr seasoning to give its flavor.’ -
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ingredients ¼ of a cup of cooking oil 1-½ cups of Jasmine Rice 1 tablespoon of chopped white onion 1 tablespoon of Knorr Chicken Flavor Bouillon ½ a 12g package of Knorr Mi Arroz sazonador para arroz blanco 4 cups of water 12 oz.. bag of steamable mixed vegetables
directions 1. Add the oil in a skillet pan until hot. 2. Add the 1 ½ cups of rice stir for about 1 minute. 3. Then add 1 tablespoon of onion and stir again for about 30 seconds. 4. Then add the 4 cups of water let stand for about bit. 5. Add the 1 tablespoon of Knorr Chicken Flavor and the 1 tablespoon of Knorr Mi Arroz sazonador. 6. Cover with skillet lid and let the rice absorb the water. 7. After it is completely absorbed add the vegetables (make sure to unfreeze them if they are frozen). 8. Cover with lid before serving. *Typical serving size is the size of a cupcake wrapper.
Cooking with Culture: Second Edition
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bolani Illuminating Iota Gamma Chapter Author: Yasameen Mohammadi
h i s to ry
“Bolani is easy to make, affordable and a healthy option rather than going out for dinner. It is a main dish that is made usually for special occasions, however when it is for special occasions, even the dough is prepared homemade. This is the easy to make it and can be cooked within 10 minutes. The Greek yogurt is the dip for Bolani, which can be homemade or store bought depending on the time one has. This is an all greens entre and great for one’s diet.” - Yasameen Mohammadi Page 72
ingredients Egg Roll Wrap Green onions Cilantro Salt Pepper Extra Virgin Olive Oil Cilantro seeds Greek Yogurt
directions 1. Chop the green onions and cilantro into pieces 2. Mix with salt and pepper in a bowl and add 4 spoon of oil and mix thoroughly. Let it sit over night. 3. The next day, fill half of each egg roll wrap with a handful of the prepped ingredient from the night before. 4. Wet the corners and fold the empty side over.
Cooking with Culture: Second Edition
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cauliflower crust pizza Rho Beta Chapter Author: Karly “Nahara” Angol
h i s to ry
“My name is Karly Angol and I am a senior at the University of North Texas. I was born and raised on the beautiful islands of St. Thomas in the United States Virgin Islands. My mom always taught us that you are what you eat. Growing up I could always count on home cooked healthy meals every night. A dish I enjoyed eating growing up is cauliflower crust pizza. It is healthy and it tastes great!” - Karly Angol
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ingredients Nonstick spray 2 1/2 cups cauliflower, grated (about 1/2 a large head) 1 large egg, lightly beaten 1 1/4 cups shredded part-skim mozzarella cheese 2 tablespoons grated parmesan cheese Kosher salt and freshly ground black pepper 1/4 cup tomato sauce 1 cup grape tomatoes, sliced in half 2 cloves garlic, sliced 1/4 teaspoon crushed red pepper flakes Fresh basil leaves, optional * Add any extra vegetable toppings as wanted.
directions 1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ยบF. 2. Grate the cauliflower using a box grater until a total of two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. 3. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. 4. Top with basil before serving.
Cooking with Culture: Second Edition
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arroz con leche Pi Delta Chapter Lambda Alpha Chapter Author: Nicole Cifuentes
h i s to ry
“Arroz con Leche is the Spanish version of Rice Pudding. It originated in Spain while the Moors occupied Spain for over 700 years. In some places, the dish is said to be very beneficial. According to the population of Costa Rica, Arroz con Leche heals the wounds of the soul and brightens the day. Although my sisters and I come from different backgrounds, this was a dish we could all remember eating as we grew up, especially at family gatherings! There is nothing more exciting than dessert! I hope you all enjoy this delicious dish, as it is passed down from my family to yours!� - Nicole Cifuentes Page 76
ingredients
(6 to 8 servings) 1 cup long-grain brown rice, washed 4 cinnamon sticks 2 cups water 4 cups non-fat milk 1 pinch of salt 2 tablespoon margarine 1 ½ tablespoons vanilla extract Stevia to taste 1 (12 oz) can sweetened condensed milk (lechera, fat-free)
directions
1. In a small pot, add water and cinnamon sticks, bring to a boil and cook for 10 minutes. Set aside and discard cinnamon sticks. 2. Place the rice and the cinnamon water in a large pot, over medium heat and cook for 5 minutes. 3. Add salt, margarine, vanilla extract, 2 cups of fat-free milk, and sugar. Stir well to mix and cook uncovered for approximately 15 minutes. 4. Reduce heat to medium low. Add the remaining milk and condensed milk. Stir with a wooden spoon. Cook for 1 hour and 15 minutes, or until the Arroz con Leche thickens to desired consistency. 5. Stir well and remove from heat, and let it cool at room temperature. The consistency should be very creamy. Refrigerate for at least 1 hour or overnight.
Cooking with Culture: Second Edition
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healthy banana dark chocolate chip cookies Tampa Bay Alumnae Association (TBAA) Author: Christine Gordian
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“We would like to think that overall the Tampa Bay Alumnae Association is a healthy AA. As working women, wives and moms we share the same understanding that personal health is important to maintaining our personal success and overall wellbeing. We join each other for weekend runs or races across Tampa Bay, and support each other in our individual fitness journeys. Sharing delicious recipes, such as these Healthy Banana Dark Chocolate Chip Cookies, is one of the ways we enjoy and encourage our fellowship.� - TBAA
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ingredients 2 medium bananas 1/2 c granola oats 1/4 c of dark chocolate chips 1/3 c of peanut butter
directions Bake at 400 degrees. Lightly spray a cookie sheet. Use a teaspoon to measure cookie scoops. 1. Cut the bananas into small chunks and mash with them to a pulp. 2. Add the oats, chocolate chips and peanut and continue to mix the contents. 3. Take a teaspoon size of the mix and place on a lightly greased cookie sheet. 4. Bake at 400 degrees for approximately. 5. Ovens may vary in power and bananas can burn very quickly. Check on the cookies every 5 minutes Makes 15 to 17 cookies (depending on spoon size)
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Created by sisters of Sigma Lambda Gamma National Sorority, Inc. Spring 2015