Cuban cuisine - Healthy and low fat recipe

Cuban cuisine, like Cuban culture, has been shaped by many influences. One of the most traditional Cuban dishes—frijoles negros, or black beans—was first prepared hundreds of years ago by the island’s native inhabitants. Many other Cuban foods have European origins. When Spanish colonists arrived on the island in the 1500s, they continued to enjoy the familiar dishes of their homeland. Entrées such as paella, a saffron-flavored rice and seafood dish, reflect the island’s Spanish heritage.

Cuban cooking remains simple. Fresh produce and staples such as rice and beans are combined with a few key ingredients such as olive oil, garlic, oregano, and cumin. A sautéed mixture called a 13 sofrito—consisting of garlic, onions, bell peppers, tomatoes and, depending on the cook and the dish, a variety of other spices and ingredients—is the foundation of many Cuban dishes. For example, the sofrito is the heart of ropa vieja, a rich dish of shredded beef. The narrow strips of meat and vegetables in this dish give it its name— ropa vieja means “old clothes” in Spanish. Other dishes that start with a sofrito are carne con papa, a meat and potato stew, and picadillo, a simple but flavorful ground-beef hash.

 

Healthy and Low-Fat Cooking Tips

Many modern cooks are concerned about preparing healthy, low-fat meals. Fortunately, there are simple ways to reduce the fat content of most dishes. Here are a few general tips for making adjustments to Cuban recipes.

Many Cuban recipes call for olive oil to sauté vegetables or other ingredients. Olive oil adds good flavor and is healthier for your heart than the fats in most other oils, butter, and margarine. However, you may still want to cut fat by reducing the amount of oil you use or substituting a low-fat or nonfat cooking spray for oil. It’s also a good idea to use a nonstick pan if you decide to use less oil than the recipe calls for. When recipes call for deep-frying, you may want to experiment with baking the dish instead to reduce fat.

Cuban dishes often call for meat. Cutting meat out of a dish is a quick way to cut fat. But if you want to keep a source of protein in your dish, there are many low-fat options. Try buying extra-lean meats and trimming off as much fat as possible or replacing ground beef with ground turkey. To both reduce fat content and prepare a vegetarian meal, you can use a meatless ingredient such as tofu, tempeh, or mock duck. Since these substitutions do alter a dish’s flavor, you may need to experiment a bit to decide if you like the change. Dairy and egg products are common in Cuban desserts. An easy way to trim fat from a recipe is to use skim milk in place of whole or 2 percent milk. In recipes that call for sweetened condensed milk, you may want to try substituting low-fat or nonfat sweetened condensed milk. Eggs can be replaced with reduced-fat egg substitutes.

There are many ways to prepare authentic Cuban meals that are good for you and still taste great. As you become a more experienced cook, try experimenting with recipes and substitutions to find the methods that work best for you.