Ethnic Food, Recipe
Modification, and Dining Out
How to Modify a Recipe?
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Look at a recipe and ask yourself –
Is it healthy?
Can any ingredients be left out?
Can any ingredients be decreased?
Can a substitute be used?
Recipe calls for:
Substitution:
Ground Beef
Extra lean ground beef (10% or
less fat)
Turkey (10% or less fat)
Sausage
Turkey sausage (10% or less fat)
Vegetarian sausage
Salad Dressing
Fat-free or low-fat dressings
Flavored vinaigrette (made with
olive oil, water and vinegar, or
lemon juice)
Cream Soup
Fat free or low fat canned cream
soup
1 cup cream cheese
½ cup ricotta cheese pureed with ½
cup fat free cream cheese
1 cup Butter, margarine, or oil
½ cup apple butter or ½ cup prune
puree + 1-2 Tbsp. Butter, margarine
or oil
Season Blending
Seasoning Blend #1
A low-sodium “all-purpose” seasoning for meats,
vegetables and tomato-based foods
2 tablespoons dry mustard
2 tablespoons onion powder.
2 tablespoons paprika
2-3 teaspoons black or white pepper
2 teaspoons thyme
1/2 teaspoon ground basil
Blend spices thoroughly.
Store extra seasoning in a tightly covered glass
bottle.
Yield: approximately 1/2 cup seasoning
Seasoning Blend #2
An “all-purpose” seasoning to pep up chicken,
hamburger and tomato-based dishes
4 tablespoons onion powder
4 tablespoons parsley flakes, crushed
1 1/4 teaspoon garlic powder (optional)
2 tablespoons paprika
1 tablespoon ground basil
Blend spices thoroughly. Store extra seasoning
in a tightly covered glass bottle.
Yield: approximately 3/4 cup seasoning
Seasoning Blend #3
A low-sodium seasoning for pasta sauces or Italian dishes
4 tablespoons dried parsley, crushed
4 teaspoons dried minced onion
1 teaspoon ground oregano
2 teaspoons dried basil, crushed
1 teaspoon ground thyme or marjoram
2 teaspoons celery seed
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
Blend spices thoroughly. Store extra seasoning in a tightly covered glass bottle.
Yield: approximately 1/2 cup seasoning
• FLAVOR AND
NUTRIENT
ENHANCEMENT
– Increase fresh herbs and
spices. Sage, oregano,
thyme and rosemary are
high in antioxidants and
have antibacterial
properties.
– Substitute low sodium
broth/stock for regular
broth/stock.
– Concentrate flavors
through reduction (simmer
until liquid is reduced).
• IDEAS FOR SPICES:
– Red meats: low sodium soy
sauce, ginger, garlic and
sherry.
– Pork: sage, garlic,
rosemary
– Chicken or fish: lemon and
basil (or tarragon)
– Potatoes: chives, mint,
poppy seeds, dill
– Cabbage: caraway seeds,
onions, apple, low sodium
soy sauce
– Asparagus: nutmeg, lemon
juice, sesame seeds,
balsamic vinegar
– Broccoli/ green beans:
lemon olive oil
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Low-fat Condensed Soup
Substitute
1 tablespoon butter or margarine
2 tablespoons flour
1 cup skim milk
1/4 teaspoon salt (optional)
1/4 cup chopped celery, sliced
cooked mushrooms, or
cooked chicken (optional)
1. Melt margarine. Stir in flour.
2. Add milk gradually.
3. Stir over low heat until thick
4. Add one or more of the optional
ingredients, if
desired.
This recipe replaces one can of
condensed soup.
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Sour Cream Substitute
1 cup low-fat cottage cheese
1 tablespoon fresh lemon juice
1. Combine cottage cheese and
lemon juice.
2. Whirl in a blender or beat until
smooth.
This recipe makes one cup of sour
cream substitute.
Resources
• Colorado State University: Ingredient
Substitution Sheet
– http://www.ext.colostate.edu/pubs/foodnut/093
29.html
• University of Illinois: Ingredient
Substitution Baking
– http://urbanext.illinois.edu/thriftyliving/tlbaking.html
• Mexican
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Ethnic Food
Spicy chicken
Rice & black beans
Salsa or Picante
Soft corn tortillas
• Italian
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Red sauces
Primavera (no cream)
Piccata (lemon)
Sun-dried tomatoes
Crushed tomatoes
Lightly sauteed
Grilled
• Chinese
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Steamed
Jum (poached)
Kow (roasted)
Shu (barbecued)
Steamed rice
Dishes without MSG added
Thai Food:
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-- Avoid bean thread, a vermicelli-like
noodle that appears in many dishes not
specifically listed as such and is high in
carbohydrates.
– -- Anything listed on the menu as pad
will almost certainly be a noodle dish.
– -- If you order curry, request one that
doesn't contain potatoes.
– -- In general, stick to dishes that are
quickly sauteed with lemongrass and/or
basil, other aromatic Thai herbs and
vegetables.
Appetizers
Broth-based soups- such as tom yam (Hot
and sour soup)
Fresh Basil Rolls- Basil leaves, rice noodles,
lettuce, bean sprouts, shrimp, pork or tofu
wrapped in steamed rice paper
Satay- grilled meat or tofu served with
peanut sauce, (Ask for the sauce on the
side; it gets most of it’s calories from fat.)
Kanom Jeep -Steamed stuffed wonton
Yam: Salads
Choose those without coconut milk or
peanut sauce as the dressing,or those that
contain fried meats or seafood. (Anything
fried is going to add extra calories and fat.)
Countless Thai salads are made with lime
juice and rice vinegar.
Indian Food:
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Choose:
– tandoori chicken or fish
– steamed rice
– raita sauce
– lentil soup
– naan bread
– lassi
– chicken tikka
– chicken vindaloo
– curried vegetables
Avoid:
– fried entrees
– dishes with "crispy" in the name
– coconut soup or dishes with coconut
sauces
– masala
– chutney
– ghee
– pakora
– korma
– samosas
– poori bread
Dining Out
• Be sure to ask if the beans are refried and if they
add lard. You want to have lard free beans.
• Chipotle: offers black beans that are not refried
and seasoned with cumin and garlic.
• Paulina’s Mexican Grill
– 14845 Monarch Blvd
Victorville, CA 92395
ph: 760-955-2661
Tips for Dining Out
Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled
deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin
or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more
vegetables and choose leaner meats.
Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with
regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your
daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
“Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings,
spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the
mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how
much you put on your sandwich.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they
were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for
olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small
amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size - an average fast food meal can run as high as 1000 calories or more, so
choose a smaller portion size, order a side salad instead of fries, and don't supersize anything. At a
typical restaurant, a single serving provides enough for two meals. Take half home or divide the
portion with a dining partner. Sharing might make dessert (or something else indulgent) more of an
option.
Watch your salt. Fast food restaurant food tends to be very high in sodium, a major contributor to
high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your
money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or
low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds,
or wait at least 20 minutes after eating to make sure you're really still hungry before going back for
more.
Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly
and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for
our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and
makes you feel more satisfied.
Pupusas Revueltas (Salvadoranstyle Stuffed Masa Cakes)
1 pound ground chicken breast
1 tablespoon vegetable oil
½ small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded and minced
1 small tomato, finely chopped
½ teaspoon salt
5 cups instant corn flour (masa harina)
6 cups water
½ pound low-fat mozzarella cheese, grated
Yield: 12 servings
Serving size: 2 pupusas
Calories 290
Total Fat 7 g
Saturated Fat 3 g
Cholesterol 33 mg
Sodium 223 mg
Total Fiber 5 g
Protein 14 g
Carbohydrates 38 g
Potassium 272 mg
In a nonstick skillet over low heat, saute chicken in oil until chicken turns white. Constantly stir
the chicken to make sure it is evenly cooked. Add onion, garlic, green pepper, tomato, and
salt, and mix well. Cook until chicken mixture is cooked through (internal temperature, 165
°F). Remove the skillet from the stove. Put the mixture in a bowl and cool in the refrigerator.
While the chicken mixture is cooling, place the corn flour in a large mixing bowl and
gradually stir in enough water to make a stiff tortilla-like dough. When the chicken mixture
has cooled, mix in the cheese. Divide the dough into 24 portions. With your hands, roll the
dough into balls. Press a hole in each ball with your thumb. Put about a tablespoon of the
chicken mixture into the hole in each ball. Fold the dough over to completely enclose it.
Press the ball out with your palms to form a disk. In a very hot iron skillet, cook the pupusas
on each side until golden brown. Serve hot with Encurtido Salvadoreño.
Mexican Pozole (Mexican Beef
and Hominy Stew)
2 pounds lean beef (eye round
roast), cubed
1 tablespoon olive oil
1 large onion, chopped
1 clove garlic, finely chopped
¼ teaspoon salt
⅛ teaspoon pepper
¼ cup cilantro
1 can (15 ounces) stewed tomatoes
1⁄3 can (2 ounces) tomato paste
1 can (1 pound, 13 ounces) hominy
Yield: 10 servings
Serving size: 1 cup
Calories 253
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 52 mg
Sodium 425 mg
Total Fiber 4 g
Protein 22 g
Carbohydrates 19 g
Potassium 485 mg
In a large pot, heat oil. Saute beef. Add onion, garlic, salt, pepper, cilantro, and
enough water to cover the meat. Cover pot and cook over low heat until meat
is tender. Add tomatoes and tomato paste. Continue cooking for about 20
minutes. Add hominy and continue cooking for another 15 minutes, stirring
occasionally, over low heat. If too thick, add water for desired consistency.
Variation: Skinless, boneless chicken breasts may be used instead of beef
cubes.
Quinoa and Black Bean Salad
½ cup dry quinoa
1½ cups water
1½ tablespoons olive oil
3 tablespoons lime juice
¼ teaspoon cumin
¼ teaspoon ground coriander (dried
cilantro seeds)
2 tablespoons cilantro, chopped
2 medium scallions, minced
1 can (15 ounces) black beans, rinsed and
drained
2 cups tomato, chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
2 fresh green chilis (or to taste), minced
Yield: 6 servings
Serving
size: 1 cup
Calories
208
Total Fat 5
g
Saturated
Fat 1 g
Cholesterol
0 mg
Sodium 284
mg
Rinse the quinoa in cold water. Boil water in a saucepan, then addTotal
the Fiber
quinoa.
7
g
Return to boil, then simmer until the water is absorbed, 10 to 15 minutes.
g
Cool for 15 minutes. While quinoa is cooking, mix olive oil, limeProtein
juice, 9cumin,
coriander, chopped cilantro, and scallions in a small bowl, and Carbohydra
set aside.
Combine chopped vegetables with the black beans in a large bowl,
tes 34and
g set
aside. Once quinoa has cooled, combine all Potassium
ingredients
and
619
mgmix well. Cover
and refrigerate until ready to serve.
Brazilian Rice
nonstick vegetable oil spray
2 12-ounce boxes of frozen spinach, thawed
1 cup cooked brown rice
2 tablespoons olive oil
1 cup liquid egg-white substitute
¾ cup shredded fat-free mozzarella cheese
1 cup fat-free milk
½ medium onion, chopped
½ tablespoon low-sodium Worcestershire
sauce
¼ teaspoon dried marjoram
¼ teaspoon dried thyme
¼ teaspoon dried rosemary
Yield: 8 servings
Serving size: ¾ cup
Calories 137
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 6 mg
Sodium 186 mg
Total Fiber 3 g
Protein 10 g
Carbohydrates 12 g
Potassium 309 mg
Preheat oven to 350 1. °F.
Spray a 2-quart baking dish with vegetable oil spray.
Place thawed spinach in a colander and press to remove excess water.
Place the spinach in a large mixing bowl and add remaining ingredients. Mix until
combined. Transfer the mixture to the baking dish and place in the preheated oven.
Bake for 30 minutes.
Cut the casserole into eight squares and serve. This casserole can be prepared 1 day
in advance and refrigerated.
Grilled Vegetable Kabobs
2 medium zucchini
2 medium yellow squash
2 red or green bell peppers, seeded
2 medium red onions
16 cherry tomatoes
8 ounces fresh mushrooms
2 medium ears sweet corn
nonstick vegetable oil spray
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Sauce
– ½ cup balsamic vinegar
– 2 tablespoons mustard
– 3 cloves garlic, minced
– ¼ teaspoon thyme
Yield: 8 servings
Serving size: 1 kabob
Calories 73
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 107 mg
Total Fiber 4 g
Protein 4 g
Carbohydrates 4 g
Potassium 515 mg
Rinse all the vegetables. Cut zucchini, squash, and bell peppers into 2-inch chunks. Cut red onions into
wedges. Combine the cut vegetables with the tomatoes and mushrooms in a bowl. Cut the corn into 1inch pieces and cook in boiling water for about 10 minutes. Add the cooked corn to the other
vegetables. Mix the vinegar, mustard, garlic, and thyme for the sauce. Toss vegetables in the sauce and
thread vegetables onto skewers. Before starting the grill, spray it with vegetable oil spray. Place the
skewers on the grill over medium heat. Baste occasionally with extra sauce. Grill 20 minutes or until
tender.
*You can cook the vegetables in foil instead of using skewers. Divide the vegetables in half and wrap them
in foil. Grill for about 30 minutes or until tender.
If you use wooden skewers, soak them in water for 30 minutes before using.