What you need:
2 egg yolks
2 ounces of a milk chocolate candy bar
1 cup of milk
How to make it:
1. Beat the egg yolk in bowl and put aside.
2. Crush candy bar into a medium-size saucepan.
Add the milk.
3. Melt over medium-low heat, stirring constantly.
4. Cool the mixture slightly.
5. Slowly fold in the egg yolks. (Be sure to stir
constantly to keep from curdling.)
6. Continue heating and stirring until cocoa is
hot throughout.
Top with a dollop of whipped cream or marshmallow
fluff.
Tuesday, October 30, 2007
Polar Chocolate Nougat
What you need:
1 cup flour
1/2 cup firmly packed light brown sugar
1/3 cup butter or margarine (room temperature)
5 candy bars—chocolate with nougat and caramel
(hint: the initials are MW)
1/4 cup milk
2 eggs, slightly beaten
1 tsp. vanilla
2 tbls. flour
1/2 tsp. baking powder
1 can (3 1/2 oz.) blanched sliced almonds
How to make them:
1. Preheat oven to 350. Grease a 13 x 9 x 2-inch
baking pan.
2. Combine 1 cup flour with the brown sugar in
a medium-sized bowl. Mix in the butter until
crumbly dough forms. Press dough into greased
pan.
3. Bake for 12 minutes or until golden brown.
Cool on wire rack.
4. Melt candy bars with milk in small saucepan
over medium-low heat.
5. Cool the mixture slightly, then slowly add the
eggs. (Beat constantly to keep from curdling.)
6. Add the vanilla, 2 tablespoons of flour, and the
baking powder to the candy mixture, then pour
every thing over the crust (which has been
cooling on the rack). Sprinkle almonds on top.
7. Bake at 350 for 25 minutes or until the top is
firm. Let cool. Cut into squares with a sharp knife.
1 cup flour
1/2 cup firmly packed light brown sugar
1/3 cup butter or margarine (room temperature)
5 candy bars—chocolate with nougat and caramel
(hint: the initials are MW)
1/4 cup milk
2 eggs, slightly beaten
1 tsp. vanilla
2 tbls. flour
1/2 tsp. baking powder
1 can (3 1/2 oz.) blanched sliced almonds
How to make them:
1. Preheat oven to 350. Grease a 13 x 9 x 2-inch
baking pan.
2. Combine 1 cup flour with the brown sugar in
a medium-sized bowl. Mix in the butter until
crumbly dough forms. Press dough into greased
pan.
3. Bake for 12 minutes or until golden brown.
Cool on wire rack.
4. Melt candy bars with milk in small saucepan
over medium-low heat.
5. Cool the mixture slightly, then slowly add the
eggs. (Beat constantly to keep from curdling.)
6. Add the vanilla, 2 tablespoons of flour, and the
baking powder to the candy mixture, then pour
every thing over the crust (which has been
cooling on the rack). Sprinkle almonds on top.
7. Bake at 350 for 25 minutes or until the top is
firm. Let cool. Cut into squares with a sharp knife.
Chocolate Caliente
4 squares (4 oz) Baker’s chocolate broken
into small pieces
2 cups of skim milk
2 or 3 drops of vanilla extract
a pinch of cinnamon
a pinch of ground cloves
Combine the ingredients in a sauce pan and heat
gently, stirring all the time. Do not allow it to boil, but
when it is hot, whisk the drink (in Mexico the drink is
whipped with a wooden hive-like spoon called a
molinillo) and then pour it into cups. If you would
like, sprinkle a pinch of cinnamon over the top of the
drink. Some people like to add sugar to taste when
stirring the drink in the pan.
into small pieces
2 cups of skim milk
2 or 3 drops of vanilla extract
a pinch of cinnamon
a pinch of ground cloves
Combine the ingredients in a sauce pan and heat
gently, stirring all the time. Do not allow it to boil, but
when it is hot, whisk the drink (in Mexico the drink is
whipped with a wooden hive-like spoon called a
molinillo) and then pour it into cups. If you would
like, sprinkle a pinch of cinnamon over the top of the
drink. Some people like to add sugar to taste when
stirring the drink in the pan.
Chocolate Flying Saucer Cookies
1 package of chocolate cake mix
1 1/2 cups water
2 eggs
1 cup minus 2 Tbsp flour
1/2 cup oil
Filling:
2 Tbsp flour
1/2 cup milk
1/2 cup sugar
1/2 cup shortening
1 tsp vanilla
First mix flour into cake mix in a large bowl.Add
remaining ingredients. Beat at medium speed for 3
minutes or until smooth.With a spoon, drop blobs of
the mixture onto a greased pan 2 inches apart. Bake
for 8-10 minutes at 400 degrees.
While cookies are baking, make filling by adding flour
to milk and cooking in double boiler until mixture is
thick. Let cool.Add sugar, shortening, and vanilla to
filling mixture. Beat at high speed for 5 minutes.
Spread filling between 2 cooled cookies.
1 1/2 cups water
2 eggs
1 cup minus 2 Tbsp flour
1/2 cup oil
Filling:
2 Tbsp flour
1/2 cup milk
1/2 cup sugar
1/2 cup shortening
1 tsp vanilla
First mix flour into cake mix in a large bowl.Add
remaining ingredients. Beat at medium speed for 3
minutes or until smooth.With a spoon, drop blobs of
the mixture onto a greased pan 2 inches apart. Bake
for 8-10 minutes at 400 degrees.
While cookies are baking, make filling by adding flour
to milk and cooking in double boiler until mixture is
thick. Let cool.Add sugar, shortening, and vanilla to
filling mixture. Beat at high speed for 5 minutes.
Spread filling between 2 cooled cookies.
Chocolate Covered Pretzels
Colored or chocolate sprinkles
1 cup white or milk chocolate chips
20 8-inch pretzel rods
On a piece of waxed paper, arrange a 2 or 3-inch-wide
stripe of sprinkles. In a shallow microwave-safe bowl,
microwave the white or milk chocolate chips on high
for 1 minute. Stir and microwave for 30 seconds more
until all chocolate is melted. Stir until smooth (it will
be thick).Use a knife to spread the chocolate over half
of a pretzel rod.Roll through the sprinkles until
chocolate is completely coated with sprinkles. Chill.
1 cup white or milk chocolate chips
20 8-inch pretzel rods
On a piece of waxed paper, arrange a 2 or 3-inch-wide
stripe of sprinkles. In a shallow microwave-safe bowl,
microwave the white or milk chocolate chips on high
for 1 minute. Stir and microwave for 30 seconds more
until all chocolate is melted. Stir until smooth (it will
be thick).Use a knife to spread the chocolate over half
of a pretzel rod.Roll through the sprinkles until
chocolate is completely coated with sprinkles. Chill.
Chocolate Fudge
8 ounces semisweet chocolate
2/3 cup sweetened condensed milk
1 teaspoon vanilla extract
1/8 teaspoon salt
1/2 cup chopped nuts (optional)
Break the chocolate into small pieces and put into a
glass or microwave-safe bowl.Add milk and
microwave for one minute.Mix well and microwave
again on high for another minute. Stir until
chocolate and milk are mixed completely. Stir in
vanilla extract, salt and nuts. Pour into a greased loaf
pan and refrigerate until hard. Cut into small
squares and enjoy!
2/3 cup sweetened condensed milk
1 teaspoon vanilla extract
1/8 teaspoon salt
1/2 cup chopped nuts (optional)
Break the chocolate into small pieces and put into a
glass or microwave-safe bowl.Add milk and
microwave for one minute.Mix well and microwave
again on high for another minute. Stir until
chocolate and milk are mixed completely. Stir in
vanilla extract, salt and nuts. Pour into a greased loaf
pan and refrigerate until hard. Cut into small
squares and enjoy!
Mango Shake
2 cups 1% milk
4 tablespoons frozen mango juice
(or 1 fresh pitted mango)
1 small banana
2 ice cubes
1. Put all ingredients into a blender. Blend until foamy.
Serve immediately.
Variations: Instead of mango juice, try orange juice, papaya, or
strawberries.
Yield: 4 servings
Serving size: 3/4 cup
Each serving provides:
Calories: 106
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 63 mg
Calcium: 157 mg
Iron: Less than 1 mg
4 tablespoons frozen mango juice
(or 1 fresh pitted mango)
1 small banana
2 ice cubes
1. Put all ingredients into a blender. Blend until foamy.
Serve immediately.
Variations: Instead of mango juice, try orange juice, papaya, or
strawberries.
Yield: 4 servings
Serving size: 3/4 cup
Each serving provides:
Calories: 106
Total fat: 2 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 63 mg
Calcium: 157 mg
Iron: Less than 1 mg
Tropical Fruit Compote
3/4 cup water
1/2 cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
1/2 teaspoon rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)
1. In a saucepan combine 3/4 cup of water with the sugar, lemon
juice, and lemon peel (and rum or vanilla extract if desired).
Bring to a boil, then reduce the heat and add the fruit. Cook at a
very low heat for 5 minutes.
2. Pour the syrup in a cup. Remove the lemon rind and cool the
cooked fruit for 2 hours.
3. To serve the compote, arrange the fruit in a serving dish and pour
a few teaspoons of syrup over the fruit. Garnish with mint leaves.
Serve with Homemade Sour Cream
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg
1/2 cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
1/2 teaspoon rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)
1. In a saucepan combine 3/4 cup of water with the sugar, lemon
juice, and lemon peel (and rum or vanilla extract if desired).
Bring to a boil, then reduce the heat and add the fruit. Cook at a
very low heat for 5 minutes.
2. Pour the syrup in a cup. Remove the lemon rind and cool the
cooked fruit for 2 hours.
3. To serve the compote, arrange the fruit in a serving dish and pour
a few teaspoons of syrup over the fruit. Garnish with mint leaves.
Serve with Homemade Sour Cream
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg
Rice Pudding
6 cups water
2 cinnamon sticks
1 cup rice
3 cups skim milk
2/3 cup sugar
1/2 teaspoon salt
1. Put the water and cinnamon sticks into a medium saucepan.
Bring to a boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and
water has evaporated.
3. Add skim milk, sugar, and salt. Cook for another 15 minutes until
it thickens.
Yield: 5 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 372
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 3 mg
Sodium: 366 mg
Calcium: 255 mg
Iron: 2 mg
2 cinnamon sticks
1 cup rice
3 cups skim milk
2/3 cup sugar
1/2 teaspoon salt
1. Put the water and cinnamon sticks into a medium saucepan.
Bring to a boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and
water has evaporated.
3. Add skim milk, sugar, and salt. Cook for another 15 minutes until
it thickens.
Yield: 5 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 372
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 3 mg
Sodium: 366 mg
Calcium: 255 mg
Iron: 2 mg
Frosted Cake
CAKE:
2 1/4 cups cake flour
2 1/4 teaspoons baking powder
4 tablespoons margarine
1 1/4 cups sugar
4 eggs
1 teaspoon vanilla
1 tablespoon orange peel
3/4 cup skim milk
CAKE:
1. Preheat the oven to 325 °F.
2. Grease with small amount of cooking oil
or use nonstick cooking oil spray on a 10-inch round pan (at least 2 1/2
inches high). Powder pan with flour. Tap out excess flour.
3. Sift together flour and baking powder.
4. In a separate bowl, beat together margarine and sugar until soft and
creamy.
5. Beat in eggs, vanilla, and orange peel.
6. Gradually add the flour mixture alternating with the milk, beginning
and ending with flour.
7. Pour the mixture into the pan.
Bake for 40 to 45 minutes or
until done. Let cake cool for 5
to 10 minutes before removing
from the pan. Let cool
completely before icing.
ICING:
3 ounces low fat cream cheese
2 tablespoons skim milk
6 tablespoons cocoa
2 cups sifted confectioners sugar
1/2 teaspoon vanilla extract
ICING:1. Cream together cream cheeseand milk until smooth.Add cocoa. Blend well.2. Slowly add sugar until icing issmooth. Mix in vanilla.3. Smooth icing over top andsides of cooled cake.
Yield: 16 servings
Serving size: 1 slice
Each serving provides:
Calories: 241
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 57 mg
Sodium: 273 mg
Calcium: 70 mg
Iron: 2 mg
2 1/4 cups cake flour
2 1/4 teaspoons baking powder
4 tablespoons margarine
1 1/4 cups sugar
4 eggs
1 teaspoon vanilla
1 tablespoon orange peel
3/4 cup skim milk
CAKE:
1. Preheat the oven to 325 °F.
2. Grease with small amount of cooking oil
or use nonstick cooking oil spray on a 10-inch round pan (at least 2 1/2
inches high). Powder pan with flour. Tap out excess flour.
3. Sift together flour and baking powder.
4. In a separate bowl, beat together margarine and sugar until soft and
creamy.
5. Beat in eggs, vanilla, and orange peel.
6. Gradually add the flour mixture alternating with the milk, beginning
and ending with flour.
7. Pour the mixture into the pan.
Bake for 40 to 45 minutes or
until done. Let cake cool for 5
to 10 minutes before removing
from the pan. Let cool
completely before icing.
ICING:
3 ounces low fat cream cheese
2 tablespoons skim milk
6 tablespoons cocoa
2 cups sifted confectioners sugar
1/2 teaspoon vanilla extract
ICING:1. Cream together cream cheeseand milk until smooth.Add cocoa. Blend well.2. Slowly add sugar until icing issmooth. Mix in vanilla.3. Smooth icing over top andsides of cooled cake.
Yield: 16 servings
Serving size: 1 slice
Each serving provides:
Calories: 241
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 57 mg
Sodium: 273 mg
Calcium: 70 mg
Iron: 2 mg
White Rice
1 tablespoon vegetable oil
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups long-grain white rice
4 cups hot water
1/2 teaspoon salt
1/2 cup fresh or frozen corn, peas, carrots, or peppers
(optional)
1. In medium pan, heat oil and saute onion, garlic, and rice. Add hot
water and salt. Bring to a full boil. Cover and simmer for 15
minutes without stirring. If desired, add vegetables, cover, and
cook for an additional 5 minutes.
2. Uncover, give rice a full
turn and cover again.
Turn heat off.
3. Let stand 15 minutes before
serving.
Yield: 6 servings
Serving size: 1/2 cup
Each serving provides (without
optional vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups long-grain white rice
4 cups hot water
1/2 teaspoon salt
1/2 cup fresh or frozen corn, peas, carrots, or peppers
(optional)
1. In medium pan, heat oil and saute onion, garlic, and rice. Add hot
water and salt. Bring to a full boil. Cover and simmer for 15
minutes without stirring. If desired, add vegetables, cover, and
cook for an additional 5 minutes.
2. Uncover, give rice a full
turn and cover again.
Turn heat off.
3. Let stand 15 minutes before
serving.
Yield: 6 servings
Serving size: 1/2 cup
Each serving provides (without
optional vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg
Fresh Cabbage and Tomato Salad
1 small head cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 cup sliced radishes
1/4 teaspoon salt
2 teaspoons olive oil
2 tablespoons rice vinegar (or lemon juice)
1/2 teaspoon black pepper
1/2 teaspoon red pepper
2 tablespoons fresh cilantro, chopped
1. In a large bowl, mix together the cabbage, tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour
over the vegetables
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 88 mg
Calcium: 49 mg
Iron: 1 mg
2 medium tomatoes, cut in cubes
1 cup sliced radishes
1/4 teaspoon salt
2 teaspoons olive oil
2 tablespoons rice vinegar (or lemon juice)
1/2 teaspoon black pepper
1/2 teaspoon red pepper
2 tablespoons fresh cilantro, chopped
1. In a large bowl, mix together the cabbage, tomatoes, and radishes.
2. In another bowl, mix together the rest of the ingredients and pour
over the vegetables
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 88 mg
Calcium: 49 mg
Iron: 1 mg
Homemade Sour Cream
2 tablespoons skim milk
1 tablespoon lemon juice
1 cup low fat cottage cheese
1. Place all ingredients in a blender, and
combine on medium-high speed until smooth and creamy.
Serve with Tropical Fruit Compote (see page 53) or any recipe that
uses sour cream.
Yield: 8 servings
Serving size: 2 1/2 tablespoons
Each serving provides:
Calories: 27
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 2 mg
Sodium: 117 mg
Calcium: 24 mg
Iron: Less than 1 mg
1 tablespoon lemon juice
1 cup low fat cottage cheese
1. Place all ingredients in a blender, and
combine on medium-high speed until smooth and creamy.
Serve with Tropical Fruit Compote (see page 53) or any recipe that
uses sour cream.
Yield: 8 servings
Serving size: 2 1/2 tablespoons
Each serving provides:
Calories: 27
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 2 mg
Sodium: 117 mg
Calcium: 24 mg
Iron: Less than 1 mg
Chayotes Stuffed With Cheese
6 small chayotes (christophine), cut in half, lengthwise
2 quarts water
1 cup low fat cheddar cheese, shredded
1/4 teaspoon salt
1 tablespoon margarine
1/2 cup plain bread crumbs
1. Wash chayotes and bring to a boil in water. Cover and boil at
moderate heat for about 1 hour or until fork-tender.
2. Preheat oven to 350 °F.
3. Drain chayotes, remove cores and fibrous part under cores. Scoop
out pulp, being careful not to break shells. Place shells on cookie
sheet.
4. Immediately mash pulp and mix with cheese, salt, and margarine.
5. Stuff shells with the mixture. Sprinkle with bread crumbs.
6. Bake for 30 minutes.
Yield: 6 servings
Serving size: 2 chayote halves
Each serving provides:
Calories: 129
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 11 mg
Sodium: 276 mg
Calcium: 163 mg
Iron: 1 mg
2 quarts water
1 cup low fat cheddar cheese, shredded
1/4 teaspoon salt
1 tablespoon margarine
1/2 cup plain bread crumbs
1. Wash chayotes and bring to a boil in water. Cover and boil at
moderate heat for about 1 hour or until fork-tender.
2. Preheat oven to 350 °F.
3. Drain chayotes, remove cores and fibrous part under cores. Scoop
out pulp, being careful not to break shells. Place shells on cookie
sheet.
4. Immediately mash pulp and mix with cheese, salt, and margarine.
5. Stuff shells with the mixture. Sprinkle with bread crumbs.
6. Bake for 30 minutes.
Yield: 6 servings
Serving size: 2 chayote halves
Each serving provides:
Calories: 129
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 11 mg
Sodium: 276 mg
Calcium: 163 mg
Iron: 1 mg
Vegetables With a Touch of Lemon
1/2 small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons fresh parsley, chopped
1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook
over low heat for 2 or 3 minutes.
3. Put the vegetables in a serving dish. Pour the lemon sauce over
the vegetables. Garnish with parsley.
Yield: 6 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 22
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 7 mg
Calcium: 10 mg
Iron: Less than 1 mg
2 cups broccoli, cut into florets
2 tablespoons lemon juice
1 tablespoon olive oil
1 clove garlic, minced
2 teaspoons fresh parsley, chopped
1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook
over low heat for 2 or 3 minutes.
3. Put the vegetables in a serving dish. Pour the lemon sauce over
the vegetables. Garnish with parsley.
Yield: 6 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 22
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 7 mg
Calcium: 10 mg
Iron: Less than 1 mg
Caribbean Pink Beans
1 pound pink beans
10 cups water
2 medium plantains, finely chopped
1 large tomato, finely chopped
1 small red pepper, finely chopped
1 medium white onion, finely chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons salt
1. Rinse and pick through the beans. Put the beans in a large pot
and add 10 cups of water. Place the pot in the refrigerator and
allow the beans to soak overnight.
2. Cook the beans until they are soft. Add more water as needed
while the beans are cooking.
3. Add the plantains, tomato, pepper, onion, garlic, and salt.
Continue cooking at low heat until the plantains are soft.
Option: Serve with rice.
Yield: 16 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 133
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg
10 cups water
2 medium plantains, finely chopped
1 large tomato, finely chopped
1 small red pepper, finely chopped
1 medium white onion, finely chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons salt
1. Rinse and pick through the beans. Put the beans in a large pot
and add 10 cups of water. Place the pot in the refrigerator and
allow the beans to soak overnight.
2. Cook the beans until they are soft. Add more water as needed
while the beans are cooking.
3. Add the plantains, tomato, pepper, onion, garlic, and salt.
Continue cooking at low heat until the plantains are soft.
Option: Serve with rice.
Yield: 16 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 133
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg
Baked Trout
2 pounds trout fillet, cut into 6 pieces (any kind of fish can
be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional)
1. Preheat oven to 350° F.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together and pour
over fish.
4. Bake for 15 to 20 minutes or until fork-tender.
Yield: 6 servings
Serving size: 1 piece
Each serving provides:
Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg
be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional)
1. Preheat oven to 350° F.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together and pour
over fish.
4. Bake for 15 to 20 minutes or until fork-tender.
Yield: 6 servings
Serving size: 1 piece
Each serving provides:
Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg
Grilled Chicken With Green Chile Sauce
4 skinless, boneless chicken breasts
1/4 cup olive oil
juice of 2 limes
1/4 teaspoon oregano
1/2 teaspoon black pepper
1/4 cup water
10 to 12 tomatillos, husks removed
and cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalapeño peppers
2 tablespoons cilantro, chopped
1/4 teaspoon salt
1/4 cup low fat sour cream
1. Combine the oil, juice from one lime, oregano, and black pepper in a
shallow glass baking dish. Stir. Place the chicken breasts in the baking
dish and turn to coat each side. Cover the dish and refrigerate
overnight. Turn the chicken periodically to marinate chicken on both
sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil
and cook uncovered for 10 minutes or until the tomatillos are tender. In
a blender, place the cooked onion, tomatillos, and any remaining water.
Add the garlic, peppers, cilantro, salt, and the remaining lime juice.
Blend until all the ingredients
are smooth. Place the sauce in
a bowl and refrigerate.
3. Place the chicken breasts on a
hot grill and cook until done.
Place the chicken on a serving
platter.
4. Spoon a tablespoon of low fat
sour cream over each chicken
breast. Pour the sauce over the
sour cream.
Yield: 4 servings
Serving size: 1 breast
Each serving provides:
Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2
1/4 cup olive oil
juice of 2 limes
1/4 teaspoon oregano
1/2 teaspoon black pepper
1/4 cup water
10 to 12 tomatillos, husks removed
and cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalapeño peppers
2 tablespoons cilantro, chopped
1/4 teaspoon salt
1/4 cup low fat sour cream
1. Combine the oil, juice from one lime, oregano, and black pepper in a
shallow glass baking dish. Stir. Place the chicken breasts in the baking
dish and turn to coat each side. Cover the dish and refrigerate
overnight. Turn the chicken periodically to marinate chicken on both
sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil
and cook uncovered for 10 minutes or until the tomatillos are tender. In
a blender, place the cooked onion, tomatillos, and any remaining water.
Add the garlic, peppers, cilantro, salt, and the remaining lime juice.
Blend until all the ingredients
are smooth. Place the sauce in
a bowl and refrigerate.
3. Place the chicken breasts on a
hot grill and cook until done.
Place the chicken on a serving
platter.
4. Spoon a tablespoon of low fat
sour cream over each chicken
breast. Pour the sauce over the
sour cream.
Yield: 4 servings
Serving size: 1 breast
Each serving provides:
Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2
Chicken Stew
8 chicken pieces (breasts or legs)
1 cup water
2 small garlic cloves, minced
1 small onion, chopped
1 1/2 teaspoons salt
1/2 teaspoon pepper
3 medium tomatoes, chopped
1 teaspoon parsley, chopped
1/4 cup celery, finely chopped
2 medium potatoes, peeled and chopped
2 small carrots, chopped
2 bay leaves
1. Remove the skin from the chicken and any extra fat. In a large
skillet, combine chicken, water, garlic, onion, salt, pepper,
tomatoes, and parsley. Tightly cover and cook over low heat for
25 minutes.
2. Add celery, potatoes, carrots,
and bay leaves and continue
to cook for 15 more minutes
or until chicken and
vegetables are tender.
Remove bay leaves
before serving.
Yield: 8 servings
Serving size: 1 piece of chicken
Each serving provides:
Calories: 206
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 489 mg
Calcium: 32 mg
Iron: 2 mg
1 cup water
2 small garlic cloves, minced
1 small onion, chopped
1 1/2 teaspoons salt
1/2 teaspoon pepper
3 medium tomatoes, chopped
1 teaspoon parsley, chopped
1/4 cup celery, finely chopped
2 medium potatoes, peeled and chopped
2 small carrots, chopped
2 bay leaves
1. Remove the skin from the chicken and any extra fat. In a large
skillet, combine chicken, water, garlic, onion, salt, pepper,
tomatoes, and parsley. Tightly cover and cook over low heat for
25 minutes.
2. Add celery, potatoes, carrots,
and bay leaves and continue
to cook for 15 more minutes
or until chicken and
vegetables are tender.
Remove bay leaves
before serving.
Yield: 8 servings
Serving size: 1 piece of chicken
Each serving provides:
Calories: 206
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 489 mg
Calcium: 32 mg
Iron: 2 mg
Chicken and Rice
6 chicken pieces (legs and breasts),
skinned
2 teaspoons vegetable oil
4 cups water
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped
1/4 cup celery, diced
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups rice
1/2 cup frozen peas
2 ounces Spanish olives
1/4 cup raisins
1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn,
onion, cilantro, garlic, salt, and pepper. Cover and cook over
medium heat for 20 to 30
minutes or until chicken is
done.
3. Remove chicken from the
pot and place in the
refrigerator. Add rice, peas,
and olives to the pot. Cover
pot and cook over low heat
for about 20 minutes until
rice is cooked.
4. Add chicken and raisins and
cook for another 8 minutes.
Yield: 6 servings
Serving size: 1 cup rice and 1 piece
chicken
Each serving provides:
Calories: 448
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg
skinned
2 teaspoons vegetable oil
4 cups water
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped
1/4 cup celery, diced
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups rice
1/2 cup frozen peas
2 ounces Spanish olives
1/4 cup raisins
1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn,
onion, cilantro, garlic, salt, and pepper. Cover and cook over
medium heat for 20 to 30
minutes or until chicken is
done.
3. Remove chicken from the
pot and place in the
refrigerator. Add rice, peas,
and olives to the pot. Cover
pot and cook over low heat
for about 20 minutes until
rice is cooked.
4. Add chicken and raisins and
cook for another 8 minutes.
Yield: 6 servings
Serving size: 1 cup rice and 1 piece
chicken
Each serving provides:
Calories: 448
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg
Stir-Fried Beef
1 1/2 pounds sirloin steak
2 teaspoons vegetable oil
1 clove garlic, minced
1 teaspoon vinegar
1/8 teaspoon salt
1/8 teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced
1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and saute garlic until garlic is golden.
Add steak, vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato.
Cook until onion is transparent.
Serve with boiled
potatoes and white rice
(see page 45).
Yield: 6 servings
Serving size: 1 1/4 cup
Each serving with potatoes
and rice provides:
Calories: 549
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 56 mg
Sodium: 288 mg
Calcium: 55 mg
Iron: 5 mg
2 teaspoons vegetable oil
1 clove garlic, minced
1 teaspoon vinegar
1/8 teaspoon salt
1/8 teaspoon pepper
2 large onions, sliced
1 large tomato, sliced
3 cups boiled potatoes, diced
1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and saute garlic until garlic is golden.
Add steak, vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato.
Cook until onion is transparent.
Serve with boiled
potatoes and white rice
(see page 45).
Yield: 6 servings
Serving size: 1 1/4 cup
Each serving with potatoes
and rice provides:
Calories: 549
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 56 mg
Sodium: 288 mg
Calcium: 55 mg
Iron: 5 mg
Quick Beef Casserole
1/2 pound lean ground beef
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3 1/2 cups tomatoes, diced
1/4 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1 1/2 cups water
1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium
heat and cover skillet until boiling. Reduce to low heat and
simmer for 35 minutes.
Serve hot.
Yield: 8 servings
Serving size: 1 1/3 cups
Each serving provides:
Calories: 184
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 15 mg
Sodium: 125 mg
Calcium: 33 mg
Iron: 2 mg
1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3 1/2 cups tomatoes, diced
1/4 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1 1/2 cups water
1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium
heat and cover skillet until boiling. Reduce to low heat and
simmer for 35 minutes.
Serve hot.
Yield: 8 servings
Serving size: 1 1/3 cups
Each serving provides:
Calories: 184
Total fat: 3 g
Saturated fat: 1 g
Cholesterol: 15 mg
Sodium: 125 mg
Calcium: 33 mg
Iron: 2 mg
Mexican Pozole
2 pounds lean beef, cubed
1 tablespoon olive oil
1 large onion, chopped
1 clove garlic, finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup cilantro
1 can (15 ounce) stewed tomatoes
2 ounces tomato paste
1 can (1 lb. 13 ounce) hominy
1. In a large pot, heat oil. Saute beef.
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover
the meat. Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about
20 minutes.
4. Add hominy and continue
cooking another 15 minutes,
stirring occasionally, over low
heat. If too thick, add water
for desired consistency.
Option: Skinless, boneless
chicken breasts may be used
instead of beef cubes.
Yield: 10 servings
Serving size: 1 cup
Each serving provides:
Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg
Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg
1 tablespoon olive oil
1 large onion, chopped
1 clove garlic, finely chopped
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup cilantro
1 can (15 ounce) stewed tomatoes
2 ounces tomato paste
1 can (1 lb. 13 ounce) hominy
1. In a large pot, heat oil. Saute beef.
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover
the meat. Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about
20 minutes.
4. Add hominy and continue
cooking another 15 minutes,
stirring occasionally, over low
heat. If too thick, add water
for desired consistency.
Option: Skinless, boneless
chicken breasts may be used
instead of beef cubes.
Yield: 10 servings
Serving size: 1 cup
Each serving provides:
Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg
Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg
Meatball Soup
1/2 pound ground chicken
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour
(masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt
2 medium carrots, chopped
1 medium chayote (christophine),
chopped
2 cups cabbage, chopped
2 celery stalks, chopped
1 10-ounce package frozen corn
2 medium zucchini, chopped
1/2 cup cilantro, minced
1. In a large pot, combine water, annato, bay leaf, half of the onion,
green pepper, and 1/2 teaspoon of mint. Bring to a boil.
2. In a bowl, combine chicken and beef, the other half of the onion,
tomato, oregano, corn flour, pepper, garlic, and salt. Mix well.
Form 1-inch meatballs. Place meatballs in boiling water and lower
heat. Cook over low heat for 30
to 45 minutes.
3. Add carrots, chayote,
cabbage, and celery. Cook
over low heat for 25 minutes.
Add corn and zucchini and
cook for another 5 minutes.
Garnish with cilantro and
the rest of the mint.
Yield: 8 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg
1/2 pound ground lean beef
10 cups water
1 tablespoon annato (achiote)
1 bay leaf
1 small onion, chopped
1/2 cup green pepper, chopped
1 teaspoon mint (yerbabuena)
2 small tomatoes, chopped
1/2 teaspoon oregano
4 tablespoons instant corn flour
(masa harina)
1/2 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon salt
2 medium carrots, chopped
1 medium chayote (christophine),
chopped
2 cups cabbage, chopped
2 celery stalks, chopped
1 10-ounce package frozen corn
2 medium zucchini, chopped
1/2 cup cilantro, minced
1. In a large pot, combine water, annato, bay leaf, half of the onion,
green pepper, and 1/2 teaspoon of mint. Bring to a boil.
2. In a bowl, combine chicken and beef, the other half of the onion,
tomato, oregano, corn flour, pepper, garlic, and salt. Mix well.
Form 1-inch meatballs. Place meatballs in boiling water and lower
heat. Cook over low heat for 30
to 45 minutes.
3. Add carrots, chayote,
cabbage, and celery. Cook
over low heat for 25 minutes.
Add corn and zucchini and
cook for another 5 minutes.
Garnish with cilantro and
the rest of the mint.
Yield: 8 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg
Gazpacho
3 medium tomatoes, peeled and chopped
1/2 cup cucumber, seeded and chopped
1/2 cup green pepper, chopped
2 green onions, sliced
2 cups low-sodium vegetable juice cocktail
1 tablespoon lemon juice
1/2 teaspoon basil, dried
1/4 teaspoon hot pepper sauce
1 clove garlic, minced
1. In a large mixing bowl, combine all ingredients.
2. Cover and chill in the refrigerator for several hours.
Yield: 4 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 52
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 41 mg
Calcium: 32 mg
Iron: 29 mg
1/2 cup cucumber, seeded and chopped
1/2 cup green pepper, chopped
2 green onions, sliced
2 cups low-sodium vegetable juice cocktail
1 tablespoon lemon juice
1/2 teaspoon basil, dried
1/4 teaspoon hot pepper sauce
1 clove garlic, minced
1. In a large mixing bowl, combine all ingredients.
2. Cover and chill in the refrigerator for several hours.
Yield: 4 servings
Serving size: 1 1/4 cups
Each serving provides:
Calories: 52
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 41 mg
Calcium: 32 mg
Iron: 29 mg
Curtido Salvadoreño
1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 teaspoon dried red pepper (optional)
1/2 teaspoon oregano
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon brown sugar
1/4 cup vinegar
1/2 cup water
1. Blanch the cabbage with boiling water for 1 minute.
Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced
onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar,
and water.
3. Place in the refrigerator for at least 2 hours before serving.
Serve with Pupusas Revueltas
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg
2 small carrots, grated
1 small onion, sliced
1/2 teaspoon dried red pepper (optional)
1/2 teaspoon oregano
1 teaspoon olive oil
1 teaspoon salt
1 teaspoon brown sugar
1/4 cup vinegar
1/2 cup water
1. Blanch the cabbage with boiling water for 1 minute.
Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced
onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar,
and water.
3. Place in the refrigerator for at least 2 hours before serving.
Serve with Pupusas Revueltas
Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg
Pupusas Revueltas
1 pound ground chicken breast
1 tablespoon vegetable oil
1/2 pound low fat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
1/2 teaspoon salt
5 cups instant corn flour (masa harina)
6 cups water
1. In a nonstick skillet over low heat, sauté chicken in oil until chicken turns
white. Constantly stir the chicken to keep it from sticking.
2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture
is cooked through. Remove skillet from stove and let mixture cool in the
refrigerator.
3. While the chicken mixture is cooling, place the flour in a large mixing bowl
and stir in enough water to make a stiff tortilla-like dough.
4. When the chicken mixture has cooled, mix in the cheese.
5. Divide the dough into 24 portions. With your hands, roll the dough into
balls and flatten each ball into a 1/2-inch thick circle. Put a spoonful of
the chicken mixture in the middle of each circle of
dough and bring the edges to the
center. Flatten the ball of dough
again until it is 1/2-inch thick.
6. In a very hot, iron skillet, cook
the pupusas on each side until
golden brown.
7. Serve hot with Curtido
salvadoreño (see page 13).
Yield: 12 servings
Serving size: 2 pupusas
Each serving provides:
Calories: 290
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 31 mg
Sodium: 211 mg
Calcium: 149 mg
Iron: 2 mg
1 tablespoon vegetable oil
1/2 pound low fat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
1/2 teaspoon salt
5 cups instant corn flour (masa harina)
6 cups water
1. In a nonstick skillet over low heat, sauté chicken in oil until chicken turns
white. Constantly stir the chicken to keep it from sticking.
2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture
is cooked through. Remove skillet from stove and let mixture cool in the
refrigerator.
3. While the chicken mixture is cooling, place the flour in a large mixing bowl
and stir in enough water to make a stiff tortilla-like dough.
4. When the chicken mixture has cooled, mix in the cheese.
5. Divide the dough into 24 portions. With your hands, roll the dough into
balls and flatten each ball into a 1/2-inch thick circle. Put a spoonful of
the chicken mixture in the middle of each circle of
dough and bring the edges to the
center. Flatten the ball of dough
again until it is 1/2-inch thick.
6. In a very hot, iron skillet, cook
the pupusas on each side until
golden brown.
7. Serve hot with Curtido
salvadoreño (see page 13).
Yield: 12 servings
Serving size: 2 pupusas
Each serving provides:
Calories: 290
Total fat: 6 g
Saturated fat: 3 g
Cholesterol: 31 mg
Sodium: 211 mg
Calcium: 149 mg
Iron: 2 mg
Fresh Salsa
6 tomatoes, preferably Roma (or 3 large tomatoes)
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 serrano or jalapeño peppers,
finely chopped
3 tablespoons cilantro, chopped
juice of 1 lime
1/8 teaspoon oregano, finely crushed
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 avocado, diced
(black skin)
1. Combine all of the
ingredients in a
glass bowl.
2. Serve immediately or
refrigerate and serve
within 4 or 5 hours.
Yield: 8 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 42
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 44 mg
Calcium: 12 mg
Iron: 1 mg
1/2 medium onion, finely chopped
1 clove garlic, finely minced
2 serrano or jalapeño peppers,
finely chopped
3 tablespoons cilantro, chopped
juice of 1 lime
1/8 teaspoon oregano, finely crushed
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 avocado, diced
(black skin)
1. Combine all of the
ingredients in a
glass bowl.
2. Serve immediately or
refrigerate and serve
within 4 or 5 hours.
Yield: 8 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 42
Total fat: 2 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 44 mg
Calcium: 12 mg
Iron: 1 mg
Oven-Fried Yucca
1 pound fresh yucca (cassava),
cut into 3-inch sections and peeled
(or 1 pound peeled frozen yucca)
Nonstick cooking oil spray
1. In a kettle, combine the yucca with enough cold water to cover it
by 1 inch. Bring the water to a boil, and slowly simmer the yucca
for 20 to 30 minutes, or until it is tender.
2. Preheat oven to 350° F.
3. Transfer the yucca with a slotted spoon to a cutting board, let it
cool, and cut it lengthwise into 3/4-inch-wide wedges, discarding
the thin woody core.
4. Spray cookie sheet with the nonstick cooking oil spray. Spread
yucca wedges on cookie sheet, and spray wedges with cooking oil
spray. Cover with foil paper and bake for 8 minutes. Uncover and
return to oven to bake for an additional 7 minutes.
Yield: 6 servings
Serving size:
1 piece (2 1/2 inches long)
Each serving provides:
Calories: 91
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 66 mg
Iron: 3 mg
cut into 3-inch sections and peeled
(or 1 pound peeled frozen yucca)
Nonstick cooking oil spray
1. In a kettle, combine the yucca with enough cold water to cover it
by 1 inch. Bring the water to a boil, and slowly simmer the yucca
for 20 to 30 minutes, or until it is tender.
2. Preheat oven to 350° F.
3. Transfer the yucca with a slotted spoon to a cutting board, let it
cool, and cut it lengthwise into 3/4-inch-wide wedges, discarding
the thin woody core.
4. Spray cookie sheet with the nonstick cooking oil spray. Spread
yucca wedges on cookie sheet, and spray wedges with cooking oil
spray. Cover with foil paper and bake for 8 minutes. Uncover and
return to oven to bake for an additional 7 minutes.
Yield: 6 servings
Serving size:
1 piece (2 1/2 inches long)
Each serving provides:
Calories: 91
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 66 mg
Iron: 3 mg
1-2-3 Peach Cobbler
Try this healthier, mouth-watering take on a classic favorite.
1/2 tsp ground cinnamon
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 c peach nectar
1/4 c pineapple or peach juice
(can use juice from canned peaches)
2 cans (16 oz each) peaches, packed in juice, drained,
(or 1 3/4 lb fresh), sliced
1 Tbsp tub margarine
1 c dry pancake mix
2/3 c all-purpose flour
1/2 c sugar
2/3 c evaporated skim milk
As needed, nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar
1. Combine cinnamon, vanilla, cornstarch, peach nectar,
and pineapple or peach juice in saucepan over medium
heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture. Reduce heat and
simmer for 5-10 minutes.
3. In another saucepan, melt margarine and set aside.
4. Lightly spray 8-inch square glass dish with cooking
spray. Pour in peach mixture.
5. In another bowl, combine pancake mix, flour, sugar,
and melted margarine. Stir in milk. Quickly spoon this
mixture over peach mixture.
6. Combine nutmeg and brown sugar. Sprinkle mixture
on top of batter.
7. Bake at 400º F for 15-20 minutes, or until golden
brown. Cool and cut into 8 squares
Yield: 8 servings Serving size: 1 square
Each serving provides:
Calories: 271 Total fat: 4 g
Saturated fat: less than 1 g Cholesterol: less than 1 mg
Sodium: 263 mg Total fiber: 2 g
Protein: 4 g Carbohydrates: 54 g
Potassium: 284 mg
1/2 tsp ground cinnamon
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 c peach nectar
1/4 c pineapple or peach juice
(can use juice from canned peaches)
2 cans (16 oz each) peaches, packed in juice, drained,
(or 1 3/4 lb fresh), sliced
1 Tbsp tub margarine
1 c dry pancake mix
2/3 c all-purpose flour
1/2 c sugar
2/3 c evaporated skim milk
As needed, nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar
1. Combine cinnamon, vanilla, cornstarch, peach nectar,
and pineapple or peach juice in saucepan over medium
heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture. Reduce heat and
simmer for 5-10 minutes.
3. In another saucepan, melt margarine and set aside.
4. Lightly spray 8-inch square glass dish with cooking
spray. Pour in peach mixture.
5. In another bowl, combine pancake mix, flour, sugar,
and melted margarine. Stir in milk. Quickly spoon this
mixture over peach mixture.
6. Combine nutmeg and brown sugar. Sprinkle mixture
on top of batter.
7. Bake at 400º F for 15-20 minutes, or until golden
brown. Cool and cut into 8 squares
Yield: 8 servings Serving size: 1 square
Each serving provides:
Calories: 271 Total fat: 4 g
Saturated fat: less than 1 g Cholesterol: less than 1 mg
Sodium: 263 mg Total fiber: 2 g
Protein: 4 g Carbohydrates: 54 g
Potassium: 284 mg
Apple Coffee Cake
Apples and raisins keep this cake delectably moist–which means less oil
and more heart health.
5 c tart apples, cored, peeled, chopped
1 c sugar
1 c dark raisins
1/2 c pecans, chopped
1/4 c vegetable oil
2 tsp vanilla
1 egg, beaten
2 c all-purpose flour, sifted
1 tsp baking soda
2 tsp ground cinnamon
1. Preheat oven to 350º F. Lightly oil 13- x 9- x 2-inch pan.
2. In large mixing bowl, combine apples with sugar, raisins,
and pecans. Mix well and let stand for 30 minutes.
3. Stir in oil, vanilla, and egg.
4. Sift together flour, soda, and cinnamon, and stir into
apple mixture about 1/3 at a time–just enough to
moisten dry ingredients.
5. Turn batter into pan. Bake for 35-40 minutes. Cool
cake slightly before serving.
Yield: 20 servings Serving size: 3 1/2-inch x 2 1/2-inch piece
Each serving provides:
Calories: 196 Total fat: 8 g
Saturated fat: 1 g Cholesterol: 11 mg
Sodium: 67 mg Total fiber: 2 g
Protein: 3 g Carbohydrates: 31 g
Potassium: 136 mg
and more heart health.
5 c tart apples, cored, peeled, chopped
1 c sugar
1 c dark raisins
1/2 c pecans, chopped
1/4 c vegetable oil
2 tsp vanilla
1 egg, beaten
2 c all-purpose flour, sifted
1 tsp baking soda
2 tsp ground cinnamon
1. Preheat oven to 350º F. Lightly oil 13- x 9- x 2-inch pan.
2. In large mixing bowl, combine apples with sugar, raisins,
and pecans. Mix well and let stand for 30 minutes.
3. Stir in oil, vanilla, and egg.
4. Sift together flour, soda, and cinnamon, and stir into
apple mixture about 1/3 at a time–just enough to
moisten dry ingredients.
5. Turn batter into pan. Bake for 35-40 minutes. Cool
cake slightly before serving.
Yield: 20 servings Serving size: 3 1/2-inch x 2 1/2-inch piece
Each serving provides:
Calories: 196 Total fat: 8 g
Saturated fat: 1 g Cholesterol: 11 mg
Sodium: 67 mg Total fiber: 2 g
Protein: 3 g Carbohydrates: 31 g
Potassium: 136 mg
Sweet Potato Custard
Sweet potatoes and bananas combine to make this flavorful, lowfat custard.
1 c sweet potato, cooked, mashed
1/2 c banana (about 2 small), mashed
1 c evaporated skim milk
2 Tbsp packed brown sugar
2 egg yolks (or 1/3 cup egg substitute), beaten
1/2 tsp salt
1/4 c raisins
1 Tbsp sugar
1 tsp ground cinnamon
As needed, nonstick cooking spray
1. In medium bowl, stir together sweet potato and banana.
Add milk, blending well.
2. Add brown sugar, egg yolks, and salt, mixing thoroughly.
3. Spray 1-quart casserole with nonstick cooking spray.
Transfer sweet potato mixture to casserole dish.
4. Combine raisins, sugar, and cinnamon. Sprinkle over
top of sweet potato mixture.
5. Bake in preheated 325º F oven for 40-45 minutes, or
until knife inserted near center comes out clean.
Yield: 6 servings Serving size: 1/2 cup
Each serving provides:
Calories: 160 Total fat: 2 g
Saturated fat: 1 g Cholesterol: 72 mg*
Sodium: 255 mg Total fiber: 2 g
Protein: 5 g Carbohydrates: 32 g
Potassium: 488 mg
1 c sweet potato, cooked, mashed
1/2 c banana (about 2 small), mashed
1 c evaporated skim milk
2 Tbsp packed brown sugar
2 egg yolks (or 1/3 cup egg substitute), beaten
1/2 tsp salt
1/4 c raisins
1 Tbsp sugar
1 tsp ground cinnamon
As needed, nonstick cooking spray
1. In medium bowl, stir together sweet potato and banana.
Add milk, blending well.
2. Add brown sugar, egg yolks, and salt, mixing thoroughly.
3. Spray 1-quart casserole with nonstick cooking spray.
Transfer sweet potato mixture to casserole dish.
4. Combine raisins, sugar, and cinnamon. Sprinkle over
top of sweet potato mixture.
5. Bake in preheated 325º F oven for 40-45 minutes, or
until knife inserted near center comes out clean.
Yield: 6 servings Serving size: 1/2 cup
Each serving provides:
Calories: 160 Total fat: 2 g
Saturated fat: 1 g Cholesterol: 72 mg*
Sodium: 255 mg Total fiber: 2 g
Protein: 5 g Carbohydrates: 32 g
Potassium: 488 mg
Classic Macaroni and Cheese
Here’s a scrumptious, lower-fat version of a favorite dish.
2 c macaroni
1/2 c onions, chopped
1/2 c evaporated skim milk
1 medium egg, beaten
1/4 tsp black pepper
1 1/4 c (4 oz) lowfat sharp cheddar cheese,
finely shredded
As needed, nonstick cooking spray
1. Cook macaroni according to directions, but do not
add salt to the cooking water. Drain and set aside.
2. Spray casserole dish with nonstick cooking spray.
Preheat oven to 350º F.
3. Lightly spray saucepan with nonstick cooking spray.
Add onions and sauté for about 3 minutes.
4. In another bowl, combine macaroni, onions, and rest
of ingredients and mix.
5. Transfer mixture into casserole dish.
6. Bake for 25 minutes, or until bubbly. Let stand for 10
minutes before serving.
Yield: 8 servings Serving size: 1/2 cup
Each serving provides:
Calories: 200 Total fat: 4 g
Saturated fat: 2 g Cholesterol: 34 mg
Sodium: 120 mg Total fiber: 1 g
Protein: 11 g Carbohydrates: 29 g
Potassium: 119 mg
2 c macaroni
1/2 c onions, chopped
1/2 c evaporated skim milk
1 medium egg, beaten
1/4 tsp black pepper
1 1/4 c (4 oz) lowfat sharp cheddar cheese,
finely shredded
As needed, nonstick cooking spray
1. Cook macaroni according to directions, but do not
add salt to the cooking water. Drain and set aside.
2. Spray casserole dish with nonstick cooking spray.
Preheat oven to 350º F.
3. Lightly spray saucepan with nonstick cooking spray.
Add onions and sauté for about 3 minutes.
4. In another bowl, combine macaroni, onions, and rest
of ingredients and mix.
5. Transfer mixture into casserole dish.
6. Bake for 25 minutes, or until bubbly. Let stand for 10
minutes before serving.
Yield: 8 servings Serving size: 1/2 cup
Each serving provides:
Calories: 200 Total fat: 4 g
Saturated fat: 2 g Cholesterol: 34 mg
Sodium: 120 mg Total fiber: 1 g
Protein: 11 g Carbohydrates: 29 g
Potassium: 119 mg
Stir-Fried Beef And Vegetables
Stir-frying uses very little oil, as this tasty dish shows.
2 Tbsp dry red wine
1 Tbsp soy sauce
1/2 tsp sugar
1 1/2 tsp ginger root, peeled, grated
1 lb boneless round steak, fat-trimmed and cut across
grain into11/2-inch strips
2 Tbsp vegetable oil
2 medium onions, each cut into 8 wedges
1/2 lb fresh mushrooms, rinsed, trimmed, and sliced
2 stalks celery, bias-cut into 1/4-inch slices
2 small green peppers cut into thin lengthwise strips
1 c water chestnuts, drained, sliced
2 Tbsp cornstarch
1/4 c water
1. Prepare marinade by mixing together wine, soy sauce,
sugar, and ginger.
2. Marinate meat in mixture while preparing vegetables.
3. Heat 1 Tbsp oil in large skillet or wok. Stir-fry onions
and mushrooms for 3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining
vegetables and cook for 2 minutes or until green pepper
is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 Tbsp oil to skillet. Stir-fry meat in oil
for about 2 minutes, or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and
stir until thickened.
7. Return vegetables to skillet. Stir gently and serve.
Yield: 6 servings Serving size: 6 oz
Each serving provides:
Calories: 179 Total fat: 7 g
Saturated fat: 1 g Cholesterol: 40 mg
Sodium: 201 mg Total fiber: 3 g
Protein: 17 g Carbohydrates: 12 g
Potassium: 552 mg
2 Tbsp dry red wine
1 Tbsp soy sauce
1/2 tsp sugar
1 1/2 tsp ginger root, peeled, grated
1 lb boneless round steak, fat-trimmed and cut across
grain into11/2-inch strips
2 Tbsp vegetable oil
2 medium onions, each cut into 8 wedges
1/2 lb fresh mushrooms, rinsed, trimmed, and sliced
2 stalks celery, bias-cut into 1/4-inch slices
2 small green peppers cut into thin lengthwise strips
1 c water chestnuts, drained, sliced
2 Tbsp cornstarch
1/4 c water
1. Prepare marinade by mixing together wine, soy sauce,
sugar, and ginger.
2. Marinate meat in mixture while preparing vegetables.
3. Heat 1 Tbsp oil in large skillet or wok. Stir-fry onions
and mushrooms for 3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining
vegetables and cook for 2 minutes or until green pepper
is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 Tbsp oil to skillet. Stir-fry meat in oil
for about 2 minutes, or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and
stir until thickened.
7. Return vegetables to skillet. Stir gently and serve.
Yield: 6 servings Serving size: 6 oz
Each serving provides:
Calories: 179 Total fat: 7 g
Saturated fat: 1 g Cholesterol: 40 mg
Sodium: 201 mg Total fiber: 3 g
Protein: 17 g Carbohydrates: 12 g
Potassium: 552 mg
Barbecued Chicken
Fall under the spell of this Southern-style, sweet barbecue sauce.
5 Tbsp (3 oz) tomato paste
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
3/4 tsp cayenne pepper
1/8 tsp black pepper
1/4 tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1 1/2 lbs chicken (breasts, drumsticks), skinless
1. Combine all ingredients except chicken in saucepan.
Simmer for 15 minutes.
2. Wash chicken and pat dry. Place on large platter and
brush with 1/2 of sauce mixture.
3. Cover with plastic wrap and marinate in refrigerator
for 1 hour.
4. Place chicken on baking sheet lined with aluminum foil
and broil for 10 minutes on each side to seal in juices.
5. Turn down oven to 350º F and add remaining sauce to
chicken. Cover chicken with aluminum foil and
continue baking for 30 minutes.
Yield: 6 servings Serving size: 1/2 breast or 2 small drumsticks
Each serving provides:
Calories: 176 Total fat: 4 g
Saturated fat: less than 1 g Cholesterol: 81 mg
Sodium: 199 mg Total fiber: 1 g
Protein: 27 g Carbohydrates: 7 g
Potassium: 392 g
5 Tbsp (3 oz) tomato paste
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
3/4 tsp cayenne pepper
1/8 tsp black pepper
1/4 tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1 1/2 lbs chicken (breasts, drumsticks), skinless
1. Combine all ingredients except chicken in saucepan.
Simmer for 15 minutes.
2. Wash chicken and pat dry. Place on large platter and
brush with 1/2 of sauce mixture.
3. Cover with plastic wrap and marinate in refrigerator
for 1 hour.
4. Place chicken on baking sheet lined with aluminum foil
and broil for 10 minutes on each side to seal in juices.
5. Turn down oven to 350º F and add remaining sauce to
chicken. Cover chicken with aluminum foil and
continue baking for 30 minutes.
Yield: 6 servings Serving size: 1/2 breast or 2 small drumsticks
Each serving provides:
Calories: 176 Total fat: 4 g
Saturated fat: less than 1 g Cholesterol: 81 mg
Sodium: 199 mg Total fiber: 1 g
Protein: 27 g Carbohydrates: 7 g
Potassium: 392 g
Baked Salmon Dijon
This salmon entree is easy to make and a delicious treat for family and friends.
1 c fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lbs salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
As needed, fat free cooking spray
1. Whisk sour cream, dill, onion, mustard and lemon
juice in small bowl to blend.
2. Preheat oven to 400º F. Lightly oil baking sheet with
cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle
with garlic powder and pepper. Spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes
Yield: 6 servings Serving size: 1 piece (4 oz)
Each serving provides:
Calories: 196 Total fat: 7 g
Saturated fat: 2 g Cholesterol: 76 mg
Sodium: 229 mg Total fiber: less than 1 g
Protein: 27 g Carbohydrates: 5 g
Potassium: 703 mg
1 c fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lbs salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
As needed, fat free cooking spray
1. Whisk sour cream, dill, onion, mustard and lemon
juice in small bowl to blend.
2. Preheat oven to 400º F. Lightly oil baking sheet with
cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle
with garlic powder and pepper. Spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes
Yield: 6 servings Serving size: 1 piece (4 oz)
Each serving provides:
Calories: 196 Total fat: 7 g
Saturated fat: 2 g Cholesterol: 76 mg
Sodium: 229 mg Total fiber: less than 1 g
Protein: 27 g Carbohydrates: 5 g
Potassium: 703 mg
Zucchini Lasagna
Say “Cheese,” because this healthy version of a favorite comfort food will
leave you smiling.
1/2 lb lasagna noodles, cooked in unsalted water
3/4 c mozzarella cheese, part-skim, grated
1 1/2 c cottage cheese*, fat free
1/4 c Parmesan cheese, grated
1 1/2 c zucchini, raw, sliced
2 1/2 c tomato sauce, no salt added
2 tsp basil, dried
2 tsp oregano, dried
1/4 c onion, chopped
1 clove garlic
1/8 tsp black pepper
1. Preheat oven to 350º F. Lightly spray 9- x 13-inch
baking dish with vegetable oil spray.
2. In small bowl, combine 1/8 cup mozzarella and
1 Tbsp Parmesan cheese. Set aside.
3. In medium bowl, combine remaining mozzarella and
Parmesan cheese with all of the cottage cheese.
Mix well and set aside.
4. Combine tomato sauce with remaining ingredients.
Spread thin layer of tomato sauce in bottom of baking
dish. Add third of noodles in single layer. Spread half of
cottage cheese mixture on top. Add layer of zucchini.
5. Repeat layering.
6. Add thin coating of sauce. Top with noodles, sauce,
and reserved cheese mixture. Cover with aluminum foil.
7. Bake for 30-40 minutes. Cool for 10 to 15 minutes.
Cut into 6 portions.
Yield: 6 servings
Calories: 276 Total fat: 5 g
Saturated fat: 2 g Cholesterol: 11 mg
Sodium: 380 mg Total fiber: 5 g
Protein: 19 g Carbohydrates: 41 g
Potassium: 561 mg
leave you smiling.
1/2 lb lasagna noodles, cooked in unsalted water
3/4 c mozzarella cheese, part-skim, grated
1 1/2 c cottage cheese*, fat free
1/4 c Parmesan cheese, grated
1 1/2 c zucchini, raw, sliced
2 1/2 c tomato sauce, no salt added
2 tsp basil, dried
2 tsp oregano, dried
1/4 c onion, chopped
1 clove garlic
1/8 tsp black pepper
1. Preheat oven to 350º F. Lightly spray 9- x 13-inch
baking dish with vegetable oil spray.
2. In small bowl, combine 1/8 cup mozzarella and
1 Tbsp Parmesan cheese. Set aside.
3. In medium bowl, combine remaining mozzarella and
Parmesan cheese with all of the cottage cheese.
Mix well and set aside.
4. Combine tomato sauce with remaining ingredients.
Spread thin layer of tomato sauce in bottom of baking
dish. Add third of noodles in single layer. Spread half of
cottage cheese mixture on top. Add layer of zucchini.
5. Repeat layering.
6. Add thin coating of sauce. Top with noodles, sauce,
and reserved cheese mixture. Cover with aluminum foil.
7. Bake for 30-40 minutes. Cool for 10 to 15 minutes.
Cut into 6 portions.
Yield: 6 servings
Calories: 276 Total fat: 5 g
Saturated fat: 2 g Cholesterol: 11 mg
Sodium: 380 mg Total fiber: 5 g
Protein: 19 g Carbohydrates: 41 g
Potassium: 561 mg
Chocolate Covered Cicadas
My favorite: very simple, very tasty!
Ingredients:
8 squares of good-quality dark, white, or milk chocolate
30 dry roasted cicadas
Directions:
1. Roast teneral cicadas for 15 minutes at 225F.
2. Meanwhile, melt chocolate in a double-boiler over low heat. Dip insects in chocolate, place on wax paper and refrigerate until hardened.
Yield:
30 cicadas
Ingredients:
8 squares of good-quality dark, white, or milk chocolate
30 dry roasted cicadas
Directions:
1. Roast teneral cicadas for 15 minutes at 225F.
2. Meanwhile, melt chocolate in a double-boiler over low heat. Dip insects in chocolate, place on wax paper and refrigerate until hardened.
Yield:
30 cicadas
Cicada-Rhubarb Pie
Ingredients:
4 cups chopped rhubarb
1 cup fresh cicadas, washed and any hard parts removed
1 1/3 cups white sugar
6 tablespoons all-purpose flour
1 tablespoon butter
1 recipe pastry for a 9 inch double crust pie
Directions:
1. Preheat oven to 450 degrees F (230 degrees C).
2. Combine sugar and flour. Sprinkle 1/4 of it over pastry in pie plate.
Heap rhubarb over this mixture. Sprinkle cicadas in amongst the rhubarb. Sprinkle with remaining sugar and flour. Dot with small pieces of butter. Cover with top crust.
3. Place pie on lowest rack in oven. Bake for 15 minutes. Reduce oven
temperature to 350 degrees F (175 degrees C), and continue baking for 40 to 45 minutes.
Yield:
Makes 1 pie (8 servings).
4 cups chopped rhubarb
1 cup fresh cicadas, washed and any hard parts removed
1 1/3 cups white sugar
6 tablespoons all-purpose flour
1 tablespoon butter
1 recipe pastry for a 9 inch double crust pie
Directions:
1. Preheat oven to 450 degrees F (230 degrees C).
2. Combine sugar and flour. Sprinkle 1/4 of it over pastry in pie plate.
Heap rhubarb over this mixture. Sprinkle cicadas in amongst the rhubarb. Sprinkle with remaining sugar and flour. Dot with small pieces of butter. Cover with top crust.
3. Place pie on lowest rack in oven. Bake for 15 minutes. Reduce oven
temperature to 350 degrees F (175 degrees C), and continue baking for 40 to 45 minutes.
Yield:
Makes 1 pie (8 servings).
Chocolate-Chip Trillers
Ingredients:
2-1/4 cups flour
1 tsp. baking soda
1 tsp. salt
1 cup butter, softened
3/4 cup sugar
3/4 cup brown sugar
1 tsp. vanilla
2 eggs
1 12-ounce pkg. chocolate chips
1 cup chopped nuts
1/2 cup dry-roasted chopped cicadas
Directions:
1. Preheat oven to 375 deg F.
2. In small bowl, combine flour, baking soda and salt; set aside.
3. In large bowl, combine butter, sugar, brown sugar and vanilla; beat until creamy. Beat in eggs.
4. Gradually add flour mixture and insects, mix well. Stir in chocolate chips.
5. Drop by rounded measuring teaspoonfuls onto
ungreased cookie sheet.
6. Bake for 8-10 minutes.
Yield:
Approximately 3 dozen cookies
2-1/4 cups flour
1 tsp. baking soda
1 tsp. salt
1 cup butter, softened
3/4 cup sugar
3/4 cup brown sugar
1 tsp. vanilla
2 eggs
1 12-ounce pkg. chocolate chips
1 cup chopped nuts
1/2 cup dry-roasted chopped cicadas
Directions:
1. Preheat oven to 375 deg F.
2. In small bowl, combine flour, baking soda and salt; set aside.
3. In large bowl, combine butter, sugar, brown sugar and vanilla; beat until creamy. Beat in eggs.
4. Gradually add flour mixture and insects, mix well. Stir in chocolate chips.
5. Drop by rounded measuring teaspoonfuls onto
ungreased cookie sheet.
6. Bake for 8-10 minutes.
Yield:
Approximately 3 dozen cookies
Banana Cicada Bread
Ingredients:
1/2 cup shortening
3/4 cup sugar
2 bananas, mashed
2 cups flour
1 teaspoon soda
1 teaspoon salt
1/2 cup chopped nuts
2 eggs
1/4 cup dry-roasted cicadas
Directions:
Mix together all ingredients. Bake in greased loaf pan at 350 deg F for about one hour.
Yield:
1 loaf
1/2 cup shortening
3/4 cup sugar
2 bananas, mashed
2 cups flour
1 teaspoon soda
1 teaspoon salt
1/2 cup chopped nuts
2 eggs
1/4 cup dry-roasted cicadas
Directions:
Mix together all ingredients. Bake in greased loaf pan at 350 deg F for about one hour.
Yield:
1 loaf
Southern Cicada Tartlets
Thanks to my mother, Shirley Jadin, for letting me, umm, alter, this old family recipe!
Ingredients:
Crust: 2 cups sifted flour 2-3ozs cream cheese softened 2 sticks butter Mix well and chill overnight. Filling: 3 eggs well beaten 2 cups brown sugar 2 tbs melted butter 2 tsp vanilla 1/2 cup dry roasted cicadas, chopped
1. In ungreased tart tins, put about 1 tsp of crust dough, push around the tin and shape into little pie crust.
2. Fill each tart 1/2 full of filling. 3. Bake at 350 for 25 to 30 Minutes.
4. Immediately after removing from oven, place a single dry-roasted cicada in the center of each tart.
Yield:
55 tartlets
Ingredients:
Crust: 2 cups sifted flour 2-3ozs cream cheese softened 2 sticks butter Mix well and chill overnight. Filling: 3 eggs well beaten 2 cups brown sugar 2 tbs melted butter 2 tsp vanilla 1/2 cup dry roasted cicadas, chopped
1. In ungreased tart tins, put about 1 tsp of crust dough, push around the tin and shape into little pie crust.
2. Fill each tart 1/2 full of filling. 3. Bake at 350 for 25 to 30 Minutes.
4. Immediately after removing from oven, place a single dry-roasted cicada in the center of each tart.
Yield:
55 tartlets
Emergence Cookies
These should look like cicadas emerging out of a little pile of chunky mud!
~
Ingredients:
1/2 cup shortening
3 eggs
1 1/2 cups sugar
4oz unsweetened chocolate, melted and cooled
2 tsp. baking powder
2 tsp. vanilla
2 cups all purpose flour
1/3 cup sugar
1 beaten egg white
1/2 cup coarsely chopped nuts (optional)
about 60 parboiled dry roasted cicadas (roast for only 8 minutes so that they retain some moisture)
Directions:
1. In a large bowl, beat shortening with eggs, the 11/2 cups sugar, cooled chocolate, baking powder, and vanilla until well combined, scraping sides of bowl.
2. Gradually stir in flour till thoroughly combined. Stir in the nuts. Cover and chill for 1-2 hours or until dough is easy to handle.
3. Meanwhile, stir together the 1/3 cup sugar and beaten egg white. Place cicadas on waxed paper; brush with egg white mixture and set aside.
4. Shape dough into 1inch balls. Place 2 inches apart on ungreased cookie sheets. Place a cicada on top of each ball, pressing lightly.
5. Bake in a 375 oven for 8-10 minutes or till edges are set. Transfer to a rack to cool.
Yield:
60 cookies
~
Ingredients:
1/2 cup shortening
3 eggs
1 1/2 cups sugar
4oz unsweetened chocolate, melted and cooled
2 tsp. baking powder
2 tsp. vanilla
2 cups all purpose flour
1/3 cup sugar
1 beaten egg white
1/2 cup coarsely chopped nuts (optional)
about 60 parboiled dry roasted cicadas (roast for only 8 minutes so that they retain some moisture)
Directions:
1. In a large bowl, beat shortening with eggs, the 11/2 cups sugar, cooled chocolate, baking powder, and vanilla until well combined, scraping sides of bowl.
2. Gradually stir in flour till thoroughly combined. Stir in the nuts. Cover and chill for 1-2 hours or until dough is easy to handle.
3. Meanwhile, stir together the 1/3 cup sugar and beaten egg white. Place cicadas on waxed paper; brush with egg white mixture and set aside.
4. Shape dough into 1inch balls. Place 2 inches apart on ungreased cookie sheets. Place a cicada on top of each ball, pressing lightly.
5. Bake in a 375 oven for 8-10 minutes or till edges are set. Transfer to a rack to cool.
Yield:
60 cookies
Sizzling Chili Cicadas
Ingredients:
5 tbsp. soy sauce
5 tbsp. Chinese rice wine or dry sherry
3 dried red chili’s, seeded and chopped
2 garlic cloves, crushed
2 tsp. grated fresh ginger root
5 tbsp. water
1 lb. parboiled cicadas
1 large bunch spring onions, chopped
2 3/4 oz salted cashews
3 tbsp. vegetable oil
2 tsp. corn powder
boiled rice and braised shaved root vegetable slices, to serve
Directions:
1. Mix the soy sauce with the Chinese rice wine or sherry, chili’s, garlic, ginger and water in a large bowl.
2. Add the cicadas, spring onions and cashew nuts and mix thoroughly so that they are well coated. Cover tightly and marinate in the refrigerator for at least 2 hours, stirring occasionally.
3. Heat the oil in a preheated wok or large, heavy-based frying pan. Remove the cicadas, spring onions and cashews from the marinade with a slotted spoon and add to the wok or pan, reserving the marinade. Stir-fry over high heat from 1-2 minutes.
4. Mix the marinade and the corn powder. Add to the pan and cook for 30 seconds, until the marinade forms a slightly thickened, shiny glaze over the cicada mixture.
5. Transfer the chili prawns to a warm serving dish and serve immediately, with plenty of boiled rice and a selection of vegetables.
Yield:
3-4 main course servings
5 tbsp. soy sauce
5 tbsp. Chinese rice wine or dry sherry
3 dried red chili’s, seeded and chopped
2 garlic cloves, crushed
2 tsp. grated fresh ginger root
5 tbsp. water
1 lb. parboiled cicadas
1 large bunch spring onions, chopped
2 3/4 oz salted cashews
3 tbsp. vegetable oil
2 tsp. corn powder
boiled rice and braised shaved root vegetable slices, to serve
Directions:
1. Mix the soy sauce with the Chinese rice wine or sherry, chili’s, garlic, ginger and water in a large bowl.
2. Add the cicadas, spring onions and cashew nuts and mix thoroughly so that they are well coated. Cover tightly and marinate in the refrigerator for at least 2 hours, stirring occasionally.
3. Heat the oil in a preheated wok or large, heavy-based frying pan. Remove the cicadas, spring onions and cashews from the marinade with a slotted spoon and add to the wok or pan, reserving the marinade. Stir-fry over high heat from 1-2 minutes.
4. Mix the marinade and the corn powder. Add to the pan and cook for 30 seconds, until the marinade forms a slightly thickened, shiny glaze over the cicada mixture.
5. Transfer the chili prawns to a warm serving dish and serve immediately, with plenty of boiled rice and a selection of vegetables.
Yield:
3-4 main course servings
The Simple Cicada
Don’t want to bother cooking up something fancy just to enjoy the delicious taste of the cicada?? Well here is a quick and easy main dish recipe that should take only minutes to prepare:
Ingredients:
2 cups blanched cicadas
Butter to sauté
Two cloves crushed garlic
2 tbsp finely chopped fresh basil, or to taste
Your favorite pasta
Directions:
1. Melt butter in sauté pan over medium heat.
2. Add garlic and sauté for 30 seconds.
3. Add basil and cicadas and continue cooking, turning down the heat if necessary, for 5 minutes or until the cicadas begin to look crispy and the basil is wilted.
4. Toss with pasta and olive oil. Sprinkle with parmesan cheese if desired.
Yield:
4 servings
Ingredients:
2 cups blanched cicadas
Butter to sauté
Two cloves crushed garlic
2 tbsp finely chopped fresh basil, or to taste
Your favorite pasta
Directions:
1. Melt butter in sauté pan over medium heat.
2. Add garlic and sauté for 30 seconds.
3. Add basil and cicadas and continue cooking, turning down the heat if necessary, for 5 minutes or until the cicadas begin to look crispy and the basil is wilted.
4. Toss with pasta and olive oil. Sprinkle with parmesan cheese if desired.
Yield:
4 servings
Cica-Delicious Pizza*
3 cloves garlic, pressed
3 tbsp. extra virgin olive oil
2 tbsp. chopped fresh oregano
2 tbsp. chopped fresh basil
2 tbsp. chopped fresh italian parsley
4 cups chopped tomatoes, including juice and seeds
1 1/2 cup coarsely chopped shittake mushrooms
3/4 cup coarsely chopped red onion
3/4 cup kalamata olives, chopped
1 1/2 cups blanched cicadas
1 cup feta cheese
1 cup mozzarella cheese
1 recipe of your favorite pizza dough (for a 12" pizza)
Directions:
1. Heat oil in sauté pan over medium low heat. Add the garlic and sauté for 2 minutes, or until just beginning to turn golden.
2. Add the herbs and cook for another minute, until wilted.
3. Add the tomatoes and juice, turn the heat to low, and gently cook, covered, for 10-15 minutes until the tomatoes are soft and the liquid had been absorbed and the sauce has thickened. Remove from heat.
4. Meanwhile, prepare the dough by rolling it out to desired thickness and shaping it into a 12" circle. Using a shallow wooden spoon, spread the tomato sauce over the pizza dough to the desired thickness. 5. Distribute the rest of the ingredients evenly over the top of the pizza.
6. Place pizza in a 375F oven for 15 minutes, or until the top is bubbling and the crust is golden brown.
Yield:
Enough for 2-3 hungry cicada-maniacs
*change any of the ingredients to suit your personal taste
3 tbsp. extra virgin olive oil
2 tbsp. chopped fresh oregano
2 tbsp. chopped fresh basil
2 tbsp. chopped fresh italian parsley
4 cups chopped tomatoes, including juice and seeds
1 1/2 cup coarsely chopped shittake mushrooms
3/4 cup coarsely chopped red onion
3/4 cup kalamata olives, chopped
1 1/2 cups blanched cicadas
1 cup feta cheese
1 cup mozzarella cheese
1 recipe of your favorite pizza dough (for a 12" pizza)
Directions:
1. Heat oil in sauté pan over medium low heat. Add the garlic and sauté for 2 minutes, or until just beginning to turn golden.
2. Add the herbs and cook for another minute, until wilted.
3. Add the tomatoes and juice, turn the heat to low, and gently cook, covered, for 10-15 minutes until the tomatoes are soft and the liquid had been absorbed and the sauce has thickened. Remove from heat.
4. Meanwhile, prepare the dough by rolling it out to desired thickness and shaping it into a 12" circle. Using a shallow wooden spoon, spread the tomato sauce over the pizza dough to the desired thickness. 5. Distribute the rest of the ingredients evenly over the top of the pizza.
6. Place pizza in a 375F oven for 15 minutes, or until the top is bubbling and the crust is golden brown.
Yield:
Enough for 2-3 hungry cicada-maniacs
*change any of the ingredients to suit your personal taste
El Chirper Tacos
Ingredients:
2 tablespoons butter or peanut oil
1/2 pound newly-emerged cicadas
3 serrano chilies, raw, finely chopped
1 tomato, finely chopped
1 onion, finely chopped
1/2 tsp ground pepper or to taste
1/2 tsp cumin
3 tsp taco seasoning mix
1 handful cilantro, chopped
Taco shells, to serve
Sour cream
Shredded cheddar cheese
Shredded lettuce
Directions:
1. Heat the butter or oil in a frying pan and fry the cicadas for 10 minutes, or until cooked through.
2. Remove from pan and roughly chop into 1/4 inch cubes. Place back in pan.
3. Add the chopped onions, chilies, and tomato, and season with salt, and fry for another 5 minutes on medium-low heat.
4. Sprinkle with ground pepper, cumin, and oregano, to taste.
5. Serve in taco shells and garnish with cilantro, sour cream, lettuce, and cheddar cheese .
Yield:
2 main course servings
2 tablespoons butter or peanut oil
1/2 pound newly-emerged cicadas
3 serrano chilies, raw, finely chopped
1 tomato, finely chopped
1 onion, finely chopped
1/2 tsp ground pepper or to taste
1/2 tsp cumin
3 tsp taco seasoning mix
1 handful cilantro, chopped
Taco shells, to serve
Sour cream
Shredded cheddar cheese
Shredded lettuce
Directions:
1. Heat the butter or oil in a frying pan and fry the cicadas for 10 minutes, or until cooked through.
2. Remove from pan and roughly chop into 1/4 inch cubes. Place back in pan.
3. Add the chopped onions, chilies, and tomato, and season with salt, and fry for another 5 minutes on medium-low heat.
4. Sprinkle with ground pepper, cumin, and oregano, to taste.
5. Serve in taco shells and garnish with cilantro, sour cream, lettuce, and cheddar cheese .
Yield:
2 main course servings
Maryland Cicadas
Ingredients:
1/2 cup Old Bay® Seasoning
2 tablespoons salt
4 quarts water
1 (12 fluid ounce) can beer (optional)
8 red potatoes, quartered
2 large sweet onions, cut in wedges
2 pounds lean smoked sausage, cut in 2-inch lengths
8 ears fresh corn, broken in half
4 pounds large cicadas
Directions:
1. In an 8-quart pot, bring Old Bay, salt, water and beer to a boil. Add potatoes and onions; cook over high heat for 8 minutes.
2. Add smoked sausage to potatoes and onions; continue to cook on high for 5 minutes. Add corn to pot; continue to boil for 7 minutes. Add cicadas, cook for 5 minutes.
3. Drain cooking liquid. Pour contents of pot into several large bowls, shallow pails or mound on a paper-covered picnic table. Sprinkle with additional Old Bay if desired.
Yield:
8 servings
1/2 cup Old Bay® Seasoning
2 tablespoons salt
4 quarts water
1 (12 fluid ounce) can beer (optional)
8 red potatoes, quartered
2 large sweet onions, cut in wedges
2 pounds lean smoked sausage, cut in 2-inch lengths
8 ears fresh corn, broken in half
4 pounds large cicadas
Directions:
1. In an 8-quart pot, bring Old Bay, salt, water and beer to a boil. Add potatoes and onions; cook over high heat for 8 minutes.
2. Add smoked sausage to potatoes and onions; continue to cook on high for 5 minutes. Add corn to pot; continue to boil for 7 minutes. Add cicadas, cook for 5 minutes.
3. Drain cooking liquid. Pour contents of pot into several large bowls, shallow pails or mound on a paper-covered picnic table. Sprinkle with additional Old Bay if desired.
Yield:
8 servings
Cicada Stir-Fry
Ingredients:
1 onion, minced
2 tbsps fresh coriander (cilantro), chopped
1 tbsp fresh gingerroot, minced
3/4 cup sliced carrots
3/4 cup chopped cauliflower and/or broccoli
1 can water chestnuts
3/4cup bean sprouts
3/4cup snow peas
40 blanched teneral cicadas
Directions:
1. Capture cicadas at night as they emerge from the ground. Blanche for 1 minute in boiling water. They can now be stored in freezer or used immediately in recipes.
2. In a wok or other suitable pan, heat a couple tablespoons of vegetable oil. Add ingredients in the order listed above when those in the most recent addition are partially cooked.
3. Serve over whole-grain rice and add soy sauce to taste
Yield:
4 main course servings
1 onion, minced
2 tbsps fresh coriander (cilantro), chopped
1 tbsp fresh gingerroot, minced
3/4 cup sliced carrots
3/4 cup chopped cauliflower and/or broccoli
1 can water chestnuts
3/4cup bean sprouts
3/4cup snow peas
40 blanched teneral cicadas
Directions:
1. Capture cicadas at night as they emerge from the ground. Blanche for 1 minute in boiling water. They can now be stored in freezer or used immediately in recipes.
2. In a wok or other suitable pan, heat a couple tablespoons of vegetable oil. Add ingredients in the order listed above when those in the most recent addition are partially cooked.
3. Serve over whole-grain rice and add soy sauce to taste
Yield:
4 main course servings
Cicada Dumplings
Ingredients:
20 Chinese black mushrooms, soaked and destemmed 6 egg whites 4 oz cicadas, wings removed and pre-boiled for 5 minutes 1/2 oz cooked Chinese ham, cut into 1"-long, 1/16"-thickstrips 1/2 tsp cornstarch 1 tsp salt 3/4 tsp MSG (optional) 2 cups chicken broth
Directions:
1. Mince 2 oz cicadas and 1 oz fat pork separately, then mix in bowl. Add 1/8 tsp salt and 1/4 tsp MSG. Stir until firm. Divide into 10 portions for mushroom stuffing.
2. Squeeze excess water from mushrooms. Put in bowl, add a little broth and steam for 30 minutes. Remove and squeeze out excess liquid. Place in dish, stem sides up, and sprinkle with cornstarch. Place one portion cicada stuffing in middle of a mushroom and cover with another mushroom, black side up, to make a stuffed mushroom pouch. Repeat until 10 pouches are done.
3. Mince remaining pork and cicadas separately, then mix in a bowl. Add 1/4 tsp salt and 1/2 tsp MSG. Stir until firm. Make 20 balls in the shape of a cicada. Beat egg whites. Grease pan. Make a thin small round pancake with one tbsp egg white. Place a cicada ball in the middle and wrap pancake around. Pinch ball to form head and body of the cicada. Fry for 1/2 minute and remove. Put two strips ham in head. Repeat until 20 "cicadas" are made. Put mushroom pouches and shrimp cicadas on plate. Steam for one minute over high heat. Remove and place separately in fureen. Bring stock to boil and add remaining salt. Pour stock slowly into fureen and serve.
Yield:
Serve 4 to 6.
20 Chinese black mushrooms, soaked and destemmed 6 egg whites 4 oz cicadas, wings removed and pre-boiled for 5 minutes 1/2 oz cooked Chinese ham, cut into 1"-long, 1/16"-thickstrips 1/2 tsp cornstarch 1 tsp salt 3/4 tsp MSG (optional) 2 cups chicken broth
Directions:
1. Mince 2 oz cicadas and 1 oz fat pork separately, then mix in bowl. Add 1/8 tsp salt and 1/4 tsp MSG. Stir until firm. Divide into 10 portions for mushroom stuffing.
2. Squeeze excess water from mushrooms. Put in bowl, add a little broth and steam for 30 minutes. Remove and squeeze out excess liquid. Place in dish, stem sides up, and sprinkle with cornstarch. Place one portion cicada stuffing in middle of a mushroom and cover with another mushroom, black side up, to make a stuffed mushroom pouch. Repeat until 10 pouches are done.
3. Mince remaining pork and cicadas separately, then mix in a bowl. Add 1/4 tsp salt and 1/2 tsp MSG. Stir until firm. Make 20 balls in the shape of a cicada. Beat egg whites. Grease pan. Make a thin small round pancake with one tbsp egg white. Place a cicada ball in the middle and wrap pancake around. Pinch ball to form head and body of the cicada. Fry for 1/2 minute and remove. Put two strips ham in head. Repeat until 20 "cicadas" are made. Put mushroom pouches and shrimp cicadas on plate. Steam for one minute over high heat. Remove and place separately in fureen. Bring stock to boil and add remaining salt. Pour stock slowly into fureen and serve.
Yield:
Serve 4 to 6.
Shanghai Cicadas
Ingredients:
30 newly-emerged cicadas
2 tbps anise seeds
1 tsp salt
2 cups sherry
1tbsp soy sauce
additional water and sherry or rice wine
10 cloves mashed garlic
celery to garnish
turnip greens to garnish
Directions:
1. Boil the cicadas and anise in salted sherry for five minutes, then remove the cicadas.
2. Saute the mashed garlic and soy sauce, adding enough of equal parts water and sherry to make a thick paste.
3. Deep-fry the cicadas, then skewer them with bamboo picks. Arrange them on a plate with the turnip greens, celery, and garlic paste to look like cicadas climbing out of a mud pie into green foliage.
Yield:
4 appetizer-sized servings
30 newly-emerged cicadas
2 tbps anise seeds
1 tsp salt
2 cups sherry
1tbsp soy sauce
additional water and sherry or rice wine
10 cloves mashed garlic
celery to garnish
turnip greens to garnish
Directions:
1. Boil the cicadas and anise in salted sherry for five minutes, then remove the cicadas.
2. Saute the mashed garlic and soy sauce, adding enough of equal parts water and sherry to make a thick paste.
3. Deep-fry the cicadas, then skewer them with bamboo picks. Arrange them on a plate with the turnip greens, celery, and garlic paste to look like cicadas climbing out of a mud pie into green foliage.
Yield:
4 appetizer-sized servings
Soft-Shelled Cicadas
Ingredients:
1 cup Worcestershire sauce
60 freshly emerged 17 year cicadas
4 eggs, beaten
3 cups flour
Salt and pepper to season flour
1 cup corn oil or slightly salted butter
Directions:
Marinate cicadas, alive in a sealed container, in Worcestershire sauce for several hours.*
Dip them, in beaten egg, roll them in the seasoned flour and then gently saute them until they are golden brown.
Yield:
4 main dish servings
*this step may be skipped and you may go directly to the egg step instead
1 cup Worcestershire sauce
60 freshly emerged 17 year cicadas
4 eggs, beaten
3 cups flour
Salt and pepper to season flour
1 cup corn oil or slightly salted butter
Directions:
Marinate cicadas, alive in a sealed container, in Worcestershire sauce for several hours.*
Dip them, in beaten egg, roll them in the seasoned flour and then gently saute them until they are golden brown.
Yield:
4 main dish servings
*this step may be skipped and you may go directly to the egg step instead
Cooking “with” cicadas
A staple food in the past for Australian Aborigines, New Guineans, Siamese people, and American Indians, cicadas were considered a special delicacy in ancient Greece and Rome, as well as modern-day Japan. They contain a high protein content, and since cicadas eat only vegetable matter, they are a pure and wholesome food source. Additionally, they are said to be tasty, having a delicate nutty flavor.
Who to cook: newly hatched cicadas, called tenerals, are considered best for eating because their shells have not hardened. It is best to collect these in the very early hours of the morning, just after they have emerged, but before they have time to climb up out of reach. The best way to do this is to simply go outside with a brown paper bag and starting scooping them in.
They should be blanched (boiled for 4-5 mintues) soon after collection and before you eat them! Not only will this make their insides solidify a bit, but it will get rid of any soil bacteria that is living on or in them. You can then cook with them immediately, or freeze them. Keep in mind that freezing them will work best for those that you are going to roast, as the consistency of the cicada may change and make them inappropriate for dishes which call for fresh cicadas. If you are unable to get any tenerals, then mature females are the next best thing. Adult males have very hollow abdomens and will not be much of a mouthful, but the females are filled with fat. Just be sure to remove all the hard parts, such as wings and legs before you use the adults. These parts will not harm you, but they are also not very tasty.
When the recipe calls for dry-roasted cicadas: place cicadas on cookie sheet and roast for 10 to 15 minutes at 225F. Cooking time will vary depending upon size and water levels. Check your cicadas when you remove them from the oven. They should be a soft dry consistency, a bit like a nut. If they are still moist inside, they should be roasted for longer. When dry grind coarsely and use as nut substitute in bread or on ice cream. A finer grind can be mixed 50:50 with flour to make a high-protein dough.
And now for the recipes…
Who to cook: newly hatched cicadas, called tenerals, are considered best for eating because their shells have not hardened. It is best to collect these in the very early hours of the morning, just after they have emerged, but before they have time to climb up out of reach. The best way to do this is to simply go outside with a brown paper bag and starting scooping them in.
They should be blanched (boiled for 4-5 mintues) soon after collection and before you eat them! Not only will this make their insides solidify a bit, but it will get rid of any soil bacteria that is living on or in them. You can then cook with them immediately, or freeze them. Keep in mind that freezing them will work best for those that you are going to roast, as the consistency of the cicada may change and make them inappropriate for dishes which call for fresh cicadas. If you are unable to get any tenerals, then mature females are the next best thing. Adult males have very hollow abdomens and will not be much of a mouthful, but the females are filled with fat. Just be sure to remove all the hard parts, such as wings and legs before you use the adults. These parts will not harm you, but they are also not very tasty.
When the recipe calls for dry-roasted cicadas: place cicadas on cookie sheet and roast for 10 to 15 minutes at 225F. Cooking time will vary depending upon size and water levels. Check your cicadas when you remove them from the oven. They should be a soft dry consistency, a bit like a nut. If they are still moist inside, they should be roasted for longer. When dry grind coarsely and use as nut substitute in bread or on ice cream. A finer grind can be mixed 50:50 with flour to make a high-protein dough.
And now for the recipes…
Acknowledgements and Further Information
1. Arthropods for Breakfast: HTUhttp://www.szgdocent.org/ff/f-arth3c.htmUTH
2. How to Use Insects as Food: HTUhttp://members.aol.com/keninga/insects.htmUTH
3. The Ohio State University Factsheet: HTUhttp://ohioline.osu.edu/hyg-fact/2000/2160.htmlUTH
4. The FDA Food Defect Action Levels HTUhttp://vm.cfsan.fda.gov/~dms/dalbook.html
2. How to Use Insects as Food: HTUhttp://members.aol.com/keninga/insects.htmUTH
3. The Ohio State University Factsheet: HTUhttp://ohioline.osu.edu/hyg-fact/2000/2160.htmlUTH
4. The FDA Food Defect Action Levels HTUhttp://vm.cfsan.fda.gov/~dms/dalbook.html
An Introduction to Entomophagy; or, How I Learned to Love the Bug
Eating bugs sounds disgusting? If you have ever eaten a crawfish, lobster, crab, or shrimp then you have already eaten members of the class Arthropoda, of which insects are a part. So popping a big juicy beetle, cricket, or cicada into your mouth is only a step away.
You have, in fact, probably already eaten many pounds of insects in your lifetime. Most Americans don't realize that they are eating a pound or two of insects each year. This is because insects are a part of all processed foods from bread to tomato ketchup--it's impossible to keep mass-produced food 100% insect-free. There are regulations stating the maximum amount of bug bits that food can contain and still be fit for human consumption. These bits, unseen, have been ground up into tiny pieces in such items as strawberry jams, peanut butter, spaghetti sauce, applesauce, frozen chopped broccoli, etc. For example, the "Food Defect Action Levels", as currently defined by the Food and Drug Administration state that macaroni and noodle products can have 225 or more insect parts per 225 grams of product (4). This may sound disgusting, but these insect parts actually make some food products more nutritious.
Many people all over the world eat insects and other arthropods both as a delicacy and staple. This is sensible because insects are nutritious. Insects provide as much protein pound per pound as lean beef. For example, every 100 gram serving of each, termites provide 617 calories of energy while lean ground beef gives 219 and cod gives 170 (3). Although their amino acid content is not as well-balanced for human nutrition, this can be easily corrected by including fiber and other plant proteins into your diet. Insects are also a good source of minerals and some vitamins, especially for people who have limited access to other animal proteins.
Overall, over 1,000 insect species are eaten by humans (2). Archaeo-logical evidence tells us that entomophagy has been practiced since mankind first made an appearance on this planet. It would appear that all are edible though--some insects are toxic and may cause allergic
reactions —so one needs to be careful about what they are consuming. Here are just a few examples of insects that are eaten around the world: • Witchetty Grub is the caterpillar of the large Cossid Moth (Xyleutes leucomochla Turn) which lives inside and feeds on acacia stems and roots. Eaten raw by Australian aborigines, they are said to taste of almonds. Ten large grubs provide all the calories, protein and fat that an adult human needs in a day (1). • The people of Zaire eat more than 35 different types of caterpillars, usually toasted or sautéed in butter. In parts of Africa where winged termites emerge in dense numbers, they are eagerly collected. They emerge with the first rains at the end of the dry season when the people are weak from malnutrition. They are either fried, roasted and eaten salted, or ground into flour. In Nigeria, stock cubes based on termites are easily available (2). • Dragonflies and damselflies are hunted and eaten in Bali. They are caught with a sticky stick and then eaten grilled, or boiled with spices. • Filipino farmers flood their fields to capture mole crickets that are sold to restaurants. • In Mexico, chocolate covered bees and bees in syrup are canned and sold and exported as a gourmet item. • Sago grubs are popular for cooks in Papua New Guinea, most often boiled or roasted over an open fire. • In India and Indochina, a paste of green weaver ants is a spicy condiment. These ants also spice up rice in Borneo and is made into a drink in Australia. • You can buy deep fried Giant Water Bugs at streetside stalls in Thailand. An extraction of its abdominal glands are used to flavor many Thai dishes. • And finally, wasps have the highest protein content of all edible insects (80%) and the larva is food in rural parts of Thailand and Laos. Fried wasps, mixed with boiled rice, sugar, and soy sauce was a favorite dish of Emperor Hirohito of Japan. The benefits to eating insects are numerous, as many of these societies have discovered. Most insects are a cheap, tasty protein source, that requires less land area and feed than cows or pigs. For example, one hectare of US ranch land supports 100kg of beef, but can support 1 ton
of insects. For those of us that are watching our waistlines, it is worth noting that they are low in fat and cholesterol. And finally, they are far cleaner in their own eating habits than other creatures: grasshoppers and crickets eat fresh, clean, green plants whereas crabs, lobsters and catfish eat any kind of foul, decomposing material. Fifty years ago, it was common for an apple to have worms inside, bean pods with beetle bites, and cabbage with worm eaten leaves. While this might seem initially unappealing to the average consumer, the consequence was that fewer pesticides were used on these products, making them an overall much safer and healthier food to eat. If Americans could tolerate more insects in what they eat, the U.S. Food and Drug Administration could relax the limit for insects and their parts in food crop. This would allow farmers to significantly reduce the amount of pesticides applied to their crops each year. And I am sure that you would agree that it is far better to eat more insects and less pesticide residue!
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