The Healthy Teen Cookbook. Remmi Smith
cup tomatoes (medium dice)
1 green bell pepper (julienned)
1 cup coconut milk
1½ cup vegetable broth
Salt and pepper to taste
2 Tbsp. basil (chiffonade)
4 Tbsp. green onion (sliced thin on bias)
Directions:
Prepare all of the ingredients as directed. In a medium pan, prepare the rice as directed. In a medium saucepan, heat the olive oil, and add the onion, garlic, red pepper flakes, celery, and curry. Sauté for 2 minutes. Add tomatoes, bell pepper, milk, and broth. Bring heat to a medium boil and then turn down and simmer for 8-10 minutes. Add the shrimp and cook 4-5 minutes more until the shrimp is cooked through. Serve with steamed rice and garnish with basil and green onion.
Remmi Notes: This is a very quick dish to make. Often it’s served with a national rice dish that is called “rice and peas,” which is rice is mixed with “pigeon peas” or kidney beans. Pigeon peas are difficult to find, but you can add a can of kidney beans to make this dish more authentic. This dish would go great with a cool and refreshing side of tropical sliced fruit like mango or papaya. Enjoy!
Puerto rico
Leaving Jamaica, we sail east to our final island in the Greater Antilles. Puerto Rico is a popular vacation spot with more than 270 miles of beaches. The temperature is in the 70–80 degrees Fahrenheit range all year long. Its culture has been influenced by several others, including Spanish and African. Their cuisine uses many spices, making for very flavorful dishes. They highlight fresh foods in all of their meals. In Puerto Rico, the cuisine is known as cocina criolla, or “creole cuisine.” Locals are very friendly and hospitable.
On special holidays and at most family celebrations, Lechon Asado, a whole roasted pig, will be the main fare. A famous place to have roasted pig is Guavate, located in the central mountains. The road leading to this area is La Ruta De Lechon, which translates to “Pork Highway.” Along this highway, you can experience Lechoneras, which are rustic eateries featuring roasted pig. Local families often go to this area on weekends.
While I didn’t bring you a Lechon Asado Family Feast, I have still brought you a delicious feast filled with many Puerto Rican favorites. Most meals start with a soup, and the most well-known soup is black bean. Besides roast pork, the locals love chicken, and Arroz con Pollo is the favored chicken and rice dish. Coconut is used often with dishes involving fruit.
Black Bean Soup
Prep time: 15 minutes • Cook time: 15 minutes
Ingredients:
1 Tbsp. olive oil
1 cup onion (medium dice, divided)
¼ cup celery (medium dice)
½ cup red bell pepper (medium dice)
1 tsp. garlic (minced)
2-14.5 oz cans black beans (undrained)
½ tsp. cumin
2 cups chicken broth (nonfat/low sodium/divided)
2 Tbsp. fresh parsley
1 Tbsp. jalapeño pepper (seeded and minced)
Salt and pepper to taste
½ cup yogurt (plain nonfat)
1 avocado (large dice)
½ cup cilantro leaves
Directions:
In a medium saucepan, heat the oil and then sauté ¾ cup of the onion plus celery, bell pepper, and garlic for 1-2 minutes. Add beans, cumin, 1 cup chicken broth, parsley, jalapeño, and salt and pepper to taste. Bring to a boil, then turn down the heat to simmer for 15 minutes. Add more of the remaining chicken broth until the soup reaches your desired consistency. Serve soup with the remaining onion, yogurt, avocado, and cilantro as sides for garnish.
Remmi Notes: Using canned beans, this soup is so easy to make!
Cole Slaw with Lime Vinaigrette
Prep time: 20 minutes
Ingredients:
8 cups green cabbage (thinly sliced)
1 apple (medium dice)
¼ cup green onion (sliced on diagonal)
1 jalapeño pepper (small/seeds removed/minced)
3 Tbsp. cilantro (sliced)
2 Tbsp. parsley (sliced)
3 Tbsp. light oil (safflower or canola)
3 Tbsp. lime juice
2 tsp. honey
Salt and pepper to taste
Directions:
Prepare ingredients as directed. In a medium bowl, mix the cabbage, apple, green onion, jalapeño pepper, cilantro, and parsley. In separate bowl, mix the oil, lime juice, honey, and salt and pepper. Toss the coleslaw with the dressing.
Tomato Salsa and Avocado Cream
Prep time: 20 minutes
Salsa Ingredients:
Salsa:
2 cup fresh tomatoes (medium dice)
¼ cup onion (medium dice)
1 tsp. garlic (minced)
½ cup cilantro leaves
1 jalapeño (seeded and diced small)
1 Tbsp. lime juice
1 tsp. olive oil
Salt and pepper to taste
Avocado Cream:
1 ripe avocado (pitted and skin removed)
½ cup sour cream (nonfat)
1 Tbsp. lime juice
Salt and pepper to taste
Directions:
Salsa: Prepare all of the ingredients as directed. In small bowl, combine all ingredients.
Avocado Cream: In small bowl, lightly mash the avocado. In a separate bowl, combine the sour cream, lime juice, salt and pepper. Fold mashed avocado into the cream mixture.
Arroz Con Pollo
Prep time: 20 minutes • Cook time: 45 minutes
Ingredients:
1 whole fryer chicken (cut into pieces, breast cut in half)
1 tsp. paprika
Salt and pepper
1½ Tbsp. olive oil (divided)
1 onion (large to small dice as preferred)
2 cups red and green bell peppers (medium dice; 1 cup each color)
1 jalapeño pepper (medium to small dice as preferred)
2 garlic cloves (minced)
2 cups basmati rice or jasmine rice
3¼ cup low sodium chicken broth
1 tomato (large to medium dice as preferred)
½ tsp. turmeric
Salt and