Category Archives: Appetizers

Muffins De Maiz (en ollo de coccion)


4 huevos
1 paquete (8,5 onzas) de mezcla para muffins de maíz
1 lata (14,75 onzas) de maíz estilo crema
3/4 taza de leche
3/4 taza (1 mediana) de pimiento rojo picado
4 oz puede picada pimiento verde Chile
1/2 taza de mezcla mexicana de queso rallado (2 oz)


1.Engrasar el interior de un 3 1/2 o 4 cuartos olla de cocción lenta con aceite en aerosol o insertar liner olla de barro, a un lado.
2.In un tazón grande, mezcle los huevos, muffins de maíz, mezcla de maíz estilo crema, la leche, la pimienta dulce y Chile pimientos. Coloque la mezcla de huevo en la olla preparada.
3. Tape y cocine a temperatura baja temperatura de aproximadamente 4 horas. Espolvoree por encima del pan cuchara con queso. Deje reposar, tapado, durante 30 a 45 minutos antes de servir.

Información nutricional

Cantidad por porción: 1/2 taza
Calorías: 195
Grasas: 7g
Colesterol: 94 mg
Sodio: 437 mg
Carbohidratos: 27g
Fibra: 1,5 g
Azúcar: 8g
Proteína: 6g

Slow Cooker Corn Bread

corn breadIngredients

4 eggs
1 package (8.5 ounce) corn muffin mix
1 can (14.75 ounce) cream-style corn
3/4 cup milk
3/4 cup (1 medium) chopped red pepper
4 ounce can diced green chile pepper
1/2 cup shredded Mexican cheese blend (2 ounces)


1.Lightly coat the inside of a 3 1/2 or 4 quart slow cooker with cooking spray, or insert crock pot liner; set aside.
2.In a large bowl, stir together eggs, corn muffin mix, cream-style corn, milk, sweet pepper, and chile peppers. Spoon egg mixture into the prepared slow cooker.
3. Cover and cook on low-heat setting about 4 hours. Sprinkle top of spoon bread with cheese. Let stand, covered, for 30-45 minutes before serving.

Nutrition Information

Amount per serving: 1/2 cup
Calories: 195
Fat: 7g
Cholesterol: 94mg
Sodium: 437 mg
Total Carbohydrate: 27g
Fiber: 1.5g
Sugar: 8g
Protein: 6g

Skillet Cabbage


Picture from

2 teaspoons vegetable oil
1 cup celery, washed and sliced
1 cup chopped onion
3 cups shredded or chopped cabbage
1/2 cup chopped green pepper
1/2 teaspoon salt
1/4 teaspoon pepper
1 medium tomato, chopped

1. Heat oil in a large frying pan over medium-high heat (350 degrees in an electric skillet).
2. Add celery and onion. Cook 4-7 minutes until soft.
3. Add cabbage, green pepper, salt and pepper. Cook for 5-10 minutes, stirring often so the cabbage sweats.
4. Add tomato and serve immediately. Refrigerate leftovers within 2-3 hours.
Yield: 7 servings

Nutrition Information
Per serving: 2/3 cup
Calories 35
Fat 1.5g
Cholesterol 0mg
Sodium 190mg
Total Carbohydrate 5g
Fiber 2g
Sugar 2g
Protein 1g

Corn Pancakes


Picture from

1/2 cup cornmeal
1/2 cup all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
2 large eggs
1/2 cup milk
2 cups cooked corn kernels (fresh, frozen or canned/drained)
vegetable spray for skillet

1. Mix corn meal, flour, baking powder and salt.
2. Beat the eggs and milk together and add to the flour mixture.
3. Add corn and mix well.
4. Lightly oil skillet. Preheat pan on medium-high heat.
5. Pour batter onto hot skillet to make individual pancakes. Cook until golden on the bottom. Turn and cook on other side. Refrigerate leftovers within 2-3 hours.
Yield: 6 servings

Nutrition Information
Per serving: 1- 6 inch pancake
Calories 150
Fat 3g
Cholesterol 70mg
Sodium 560mg
Total Carbohydrate 27g
Fiber 2g
Sugar 3g
Protein 6g

Sweet Potato Pancakes

2 medium potatoes
2 medium sweet potatoes
1/2 large onion, peeled
2 large eggs
1/4 cup flour
1 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons oil

1. Grate potatoes and onion using the largest holes ofa four-sided grater.
2. Combine in a small bowl; add eggs, flour, salt, and pepper and mix well.
3. Heat oil in a large nonstick skillet over medium-high heat. Drop batter by heaping
tablespoonfuls into the pan.
4. Cook until golden brown around the edges, about 3 minutes. Turn pancakes over, press
lightly with spatula, and cook about 3 minutes more.
5. Continue cooking pancakes until batter is used up.
6. Top with sour cream or applesauce. Number of servings: 12

Nutrition Information
Amount per serving: 1 pancake
Calories 110
Fat 3g
Cholesterol 25mg
Sodium 230 mg
Total Carbohydrate 19g
Fiber 3g
Sugar 3g
Protein 3g

Summer Succotash

summer succotashIngredients
2 cups corn (frozen or cut off the cob)
2 cups shelled edamame (available frozen)
1 large, ripe tomato, chopped
Salt and pepper to taste
1 teaspoon whipped butler or less-fat margarine (optional)

1. Add corn and edamame to microwave-safe dish and toss to blend.
2. Microwave on HIGH for 3-4 minutes or until vegetables are nice and hot.
3. Stir in the chopped tomato, salt and pepper, and whipped butler or margarine if desired.
Yield: 6 servings

Nutritional Information
Per serving:
176 calories
13 g protein
20 g carbohydrate
6 g fat (8 g saturated fat)
0 mg cholesterol
5.3 g fiber
23 mg sodium

Scotch Eggs


2 large baking potatoes, peeled and cut into 1-inch cubes
1/4 cup nonfat cream cheese
2 teaspoons minced fresh chives
2 tablespoons minced green onions
1/4 teaspoon salt
Dash of pepper
3 hard-cooked eggs
1 egg white, lightly beaten
1/2 cup reduced-fat round buttery cracker crumbs
Vegetable cooking spray
12 fresh asparagus spears
1/2 cup nonfat sour cream
1/4 cup reduced-calorie mayonnaise
2 tablespoons prepared horseradish
3 tablespoons skim milk
8 romaine lettuce leaves
Chopped fresh chives (optional)


1. Cook potato in boiling water to cover 15 minutes or until tender; drain. Transfer to a bowl; beat potato at medium speed of an electric mixer until smooth. Add cream cheese and next 4 ingredients; beat well.
2. Cut hard-cooked eggs into quarters. Shape 1/4 cup potato mixture around each egg quarter to form an egg shape. Brush each with egg white; roll in cracker crumbs. Place on a baking sheet coated with cooking spray. Bake at 400° for 5 minutes or until browned.
3. Snap off tough ends of asparagus. Remove scales from stalks with a knife or vegetable peeler, if desired. Arrange asparagus in a steamer basket over boiling water. Cover; steam 7 minutes or until crisp-tender. Drain.
4. Combine sour cream and next 3 ingredients; stir. To serve, arrange 3 asparagus spears and 3 baked egg quarters on each of 4 lettuce-lined serving plates. Top each serving with 3 tablespoons sour cream mixture. Garnish with chopped fresh chives, if desired.
Yield: 4 servings

Nutritional Information
Per Serving
Calories 319
Fat l0.lg (Sat 1.6g Mono 2.1g Poly 0.7g)
Chol 173mg
Protein 16.2g
Carbohydrate 4l.4g
Sodium 538mg

Sautéed Summer Squash and Tomatoes

2 tablespoons olive oil
1 clove garlic, minced
1/2 red onion, thinly sliced
1 pound zucchini
1 pound summer squash
1 cup cherry tomatoes, quartered
8 mint leaves
Salt and pepper, to taste

1. Cut zucchini and squash into short, thick strips.
2. Heat large skillet over medium heat. Add oil, garlic and onions, sautéing until garlic is golden.
3. Add squash and sauté over high heat, until crisp-tender.
4. Add tomatoes and mint. Cook until warmed.
5. Season with salt and pepper, if desired.
Yield: 6 servings

Nutrition Information
Per serving
Calories 80
Fat 5g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrate 7g
Fiber 2g
Sugar 5g
Protein 2g

Roasted Tomatoes with Shallots and Herbs

4 medium tomatoes, cut in half horizontally (about 2 pounds)
1/2 teaspoon salt, divided
Cooking spray
1/4 cup minced shallot
1 tablespoon chopped fresh flat-leaf parsley
1 teaspoon chopped fresh or 1/4 teaspoon dried oregano
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
1/2 teaspoon chopped fresh or 1/8 Teaspoon dried rosemary
1/4 teaspoon freshly ground black pepper
2 teaspoon olive oil

1. Preheat oven to 350°.
2. Core and seed tomato halves. Sprinkle cut sides of tomato halves with 1/4 teaspoon salt. Place tomato halves cut sides down, on paper towels. Let stand 20 minutes.
3. Place tomato halves, cut sides up, in a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with 1/4 teaspoon salt, shallot, and next 5 ingredients (shallot through pepper). Drizzle with oil.
4. Bake at 350° for I hour and 15 minutes or until tomatoes soften.
Yield: 8 servings

Nutritional Information
Per serving: 1 tomato half
Calories 38
Fat 1.5g (sat 0.2g, mono 0.99, poly 0.3g)
Protein 1.1 g
Carbohydrates 6.2 g
Fiber 1.3 g
Cholesterol 0mg
Iron 0.6mg
Sodium 121 mg
Calcium 10mg

Crunchy Baked Kale Chips

1 bunch fresh kale (about 8 cups, chopped)
1 tablespoon canola or olive oil
1/2 teaspoon seasoned salt

1. Wash kale leaves.
2. Cut leaves off of thick stem and thoroughly dry leaves in a salad spinner or by blotting with paper towels. Discard stems.
3. Tear or cut leaves into bite-sized pieces. Place in large bowl.
4. Drizzle oil over kale and toss to coat well. Place kale leaves onto cookie sheet. Sprinkle with salt. Bake at 350 degrees until edges brown. About 10-15 minutes. Serve while hot.
Yield: 6 servings

Nutrition Information
Per serving: 1/2 cup
Calories: 60
Fat 3 g
Cholesterol 0 mg
Sodium 290 mg
Total carbohydrate 9 g
Fiber 2 g
Sugar 0 g
Protein 3 g