Friday, February 28, 2014

Arroz con Maricos!

4 tazas amarilla de arroz cocido
2 tazas verde de brocoli
1 taza  verde de cebolla, bell peper rojo finamente picado.
4 tazas rojo de marisco ya cocidos ( puedes usar tambien, pollo, o camaron)
1 cucharadita de comino
1 cucharadita de pimienta
1 cucharadita de sal de ajo.

En una sarten agrega un poco de Spray pan, despues agragas todas las verduras en seguida de eso agrega el arroz dejarlo como por 5 minutos hasta que las verduras se ven mas suaves. Despues agrega todos los condimentos y al final agregas los mariscos y listo, cocinar por otros 5 minutos o hasta que las verduras esten totalmente cocidas.

Wednesday, February 26, 2014

Monday, February 24, 2014



Makes: 6 servings, about 2/3 cup each
Active Time: 20 minutes
Total Time: 20 minutes


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 poblano or Anaheim chile pepper, seeded and diced
  • 2 cups diced zucchini
  • 2 cups diced summer squash
  • 1/2 teaspoon salt
  • 2 tablespoons chopped fresh cilantro, (optional)


  1. Heat oil in a large nonstick skillet over medium heat. Add onion and chile; cook, stirring, until soft, about 4 minutes. Add zucchini, summer squash and salt; cover and cook, stirring once or twice, until tender, about 3 minutes. Remove from the heat and stir in cilantro (if using).


Per serving: 40 calories; 2 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 199 mg sodium; 201 mg potassium.


Makes: 6 servings, 2 filled tacos each
Active Time: 55 minutes
Total Time: 1 1/4 hours



  • 12 6-inch corn tortillas
  • Canola oil cooking spray
  • 3/4 teaspoon chili powder, divided
  • 1/4 teaspoon salt, divided


  • 8 ounces 93%-lean ground beef
  • 8 ounces 99%-lean ground turkey breast
  • 1/2 cup chopped onion
  • 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground chipotle chile or 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano


  • 3 cups shredded romaine lettuce
  • 3/4 cup shredded reduced-fat Cheddar cheese
  • 3/4 cup diced tomatoes
  • 3/4 cup prepared salsa
  • 1/4 cup diced red onion


  1. To prepare taco shells: Preheat oven to 375°F.
  2. Working with 6 tortillas at a time, wrap in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. Lay the tortillas on a clean work surface and coat both sides with cooking spray; sprinkle a little chili powder and salt on one side. Carefully drape each tortilla over two bars of the oven rack. Bake until crispy, 7 to 10 minutes. Repeat with the remaining 6 tortillas.
  3. To prepare taco meat: Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.
  4. To assemble tacos: Fill each shell with a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon each cheese, tomato and salsa and 1 teaspoon onion.


  • Make Ahead Tip: Store taco shells in an airtight container for up to 2 days. Reheat at 375°F for 1 to 2 minutes before serving. Cover and refrigerate taco meat for up to 1 day. Reheat just before serving.
  • Tip: Look for Rotel brand diced tomatoes with green chiles—original or mild, depending on your spice preference—and set the heat level with either ground chipotle chile (adds smoky heat) or chili powder (adds rich chili taste without extra spice).


Per serving: 252 calories; 5 g fat ( 1 g sat , 1 g mono ); 38 mg cholesterol; 30 g carbohydrates; 0 g added sugars; 24 g protein; 5 g fiber; 576 mg sodium; 254 mg potassium.
Nutrition Bonus: Vitamin A (49% daily value), Vitamin C & Zinc (17% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat