CULINARY

According to federal data, “Puerto Ricans fare worse than other Hispanic groups when it comes to health”.  Our culinary program attempts to educate all on preparing healthy meals.

Here’s a healthy recipe “receta” of cauliflower rice , “habichuelas” (Spanish style beans) with oven fried breaded chicken cutlets.

PRCC periodically conducts healthy cooking sessions in the community.  Information will be posted in Facebook, Twitter, Instagram and under menu item “Events.”

 

RECETAS

 

Cauliflower Rice

Serves 4-6 people

  • Dice up two heads of cauliflower
  • ¼ cup olive oil in pan low to medium heat
  • Add two medium sized chopped onions chopped and sautee until edges are brown
  • Add one clove of minced garlic to onions
  • Add cauliflower
  • Sauté cauliflower over medium heat until light brown

                                                  Oven Fried Breaded Chicken Cutlets

Serves 4-6

Ingredients:

  • Four to five boneless and skinless chicken breast
  • ½ cup of olive oil
  • 2 eggs
  • ¼ cup of skim milk
  • Garlic powder, onion powder and black pepper
  • 2 cups of bread crumbs (seasoned or Italian flavored)
  • Preheat oven to 450 degrees

                                               Oven Fried Chicken Cutlets

  • Cut each chicken breast into four pieces
  • Pound chicken pieces flat between two pieces of saran wrap
  • Season chicken with garlic powder, onion powder and black pepper. Let chicken marinate for 2-hours
  • One bowl for bread crumbs and one bowl for egg and milk mixture
  • Dip chicken into egg and milk mixture then bread crumbs. Place on tray
  • Oven roast at 450 degrees for 20 minutes until crisp and golden brown. Flip every 10 minutes

                                         Habichuelas (Spanish style beans)

Ingredients

  • One bag of dry pink beans
  • ¼ cup of olive oil
  • ½ cup of Sofrito
  • 2 packages of Sazon
  • I tablespoon of Light Adobo
  • 1 large chopped onion
  • 4 cloves of garlic (whole)
  • I teaspoon black pepper
  • 1 can tomato sauce (low sodium)
  • 2 quarts of water

Preparation

  • Rinse beans
  • Soak beans overnight then drain
  • Sautee olive oil and onions over medium heat in large sauce pan until onions are clear
  • Add garlic cloves
  • Add dry beans
  • Sautee for one minute to cover beans
  • Add water, Sofrito, Sazon, Light Adobo, black pepper, and tomato sauce
  • Cover and simmer for 3 hours or until beans are soft. Stir often and add water as needed