Cooking With Less Saturated Fat
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Don't add oil, lard, or shortening!
- Cook beans in water until tender.
- Season with onion, garlic, cumin, oregano, and, if you wish, ¼ teaspoon of salt.
- To thicken beans, mash and saute in skillet with a little water (without adding lard or vegetable shortening).
- Boiled Rice
Don't add oil!
- Bring 2 cups of water to a boil, and add 1 cup of rice.
- Cover well, and cook over low heat for 20 minutes.
- Oven-Fried Potatoes (or Yucca)
- Boil yucca until tender. Peel yucca. If using potatoes, leave the skin on. Do not boil the potatoes.
- Cut potatoes or yucca in the shape of thick french fries.
- Arrange on a baking sheet that has been lightly sprayed with vegetable oil spray.
- Bake at 350 °F for 45 minutes to an hour, or until done.
- Mexican Quesadillas
Don't add oil!
- For each quesadilla, place a corn tortilla on a dry griddle over medium heat. When soft, put a small slice of low-fat cheese on half of the tortilla, and fold. Heat until the cheese melts.
- Remove from skillet, open, and add salsa, fresh tomatoes, and cilantro. Refold before eating.
- Ground Beef With Potatoes
- In a hot skillet, saute garlic and chopped onions in 1 teaspoon of vegetable oil. Add extra lean ground beef, and cook until brown. Pour off fat.
- Dice unpeeled potatoes, and add to ground beef.
- Season with a small amount of oregano, powdered cumin, black pepper, and, if you wish, ¼ teaspoon of salt.
- Cook until potatoes are tender.
- Fruit Shake
- Cut your favorite fruit—such as bananas, oranges, mangos, or strawberries—into chunks.
- Place in a blender, along with fat-free milk, vanilla, and ice.
- Blend until smooth.
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Information on this page is taken from the English print version of “Your Heart, Your Life, A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.
Last Updated March 2012