Latin American Cooking: Recipes

Introductory Notes
Hors d'Oeuvre and Soups
Anticuchos (SKEWERED SPICED BEEF HEART WITH CHILI SAUCE)
Chupe de Camarones (SHRIMP SOUP WITH CORN)
Caldillo de Congrio (FISH, TOMATO AND POTATO SOUP)
Sopa de Aguacate (AVOCADO CREAM SOUP)
Ajiaco Bogotano (CREAMED CHICKEN AND POTATO SOUP WITH AVOCADO AND CAPERS)
Canja (CHICKEN, HAM AND RICE SOUP)
Sancocho Valle Caucano (CHICKEN AND VEGETABLE SOUP WITH HOT SAUCE)
Sauces
Chimichurri (ARGENTINE SPICED PARSLEY SAUCE)
Môlho de Pimenta e Limão (PEPPER AND LEMON SAUCE)
Pebre (CHILEAN HOT SAULE)
Salsa Cruda (UNCOOKED SPICED TOMATO SAUCE)
Salsa de Chile Rojo (RED CHILI SAUCE)
Salsa Verde (GREEN TOMATO AND CORIANDER SAUCE)
Guacamole (AVOCADO SAUCE WITH TOMATO AND CORIANDER)
Salsa Guasacaca (SPICY AVOCADO SAUCE)
Aceite de Achiote (ANNATTO OIL)
Ají Molido con Aceite (RED CHILI PASTE)
Chile Amarillo Molido con Aceite (YELLOW CHILE PASTE)
Tortillas, Tamales and Hallacas
Tortillas
Enchiladas Rojas (FRIED SAUSAGE-FILLED TORTILLAS WITH RED CHILI SAUCE)
Enchiladas Verdes (FRIED CHICKEN-FILLED TORTILLAS WITH GREEN TOMATO SAUCE)
Huevos Rancheros (RANCH-STYLE EGGS)
Hallacas Centrales (STEAMED BANANA LEAVES WITH CHICKEN AND MEAT FILLING)
Tostada Estilo Guadalajara (FRIED TORTILLAS WITH BEANS AND PIG’S FEET)
Tamales (STEAMED MEAT-FILLED CORNHUSKS)
Poultry
Escabeche de Gallina (COLD PICKLED CHICKEN)
Cuscuz de Galinha (MOLDED STEAMED CHICKEN, CORNMEAL AND VEGETABLES)
Pollo en Mole Verde (CHICKEN IN GREEN TOMATO AND NUT SAUCE)
Ají de Gallina (CHICKEN IN SPICY NUT SAUCE)
Pollo En Adobo (CHICKEN IN RED CHILI AND TOMATO SAUCE)
Pollo en Nagada (CHICKEN IN NUT SAUCE)
Pollo Pibil (CHICKEN STEAMED WITH FRUIT JUICE)
Pollo Rebozado (CORNMEAL-COATED CHICKEN IN TOMATO SAUCE)
Arroz con Pato (BRAISED DUCK WITH CORIANDER RICE)
Mole Poblano de Guajolote (TURKEY IN CHOCOLATE AND CHILI SALICE)
Meat
Bollos Pelones (BEEF FILLED DUMPLINGS IN TOMATO SAUCE)
Empanadas Fritas (FRIED BEEF-FILLED TURNOVERS)
Seafood
Corn, Potatoes and Rice
Vegetables and Salads
Frijoles Refritos (REFRIED BEANS)
Desserts
Drinks
              
Vegetables and Salads
Frijoles Refritos
REFRIED BEANS
To serve 4 to 6
2 cups dried pink beans or dried red kidney beans
6 cups cold water
1 cup coarsely chopped onions
2 medium tomatoes, peeled, seeded and coarsely chopped (see salsa cruda, page 10), or substitute 2/3 cup chopped, drained, canned Italian plum tomatoes
1/2 teaspoon finely chopped garlic
1 teaspoon crumbled and seeded dried pequín chili
1/4 teaspoon crumbled epazote, if available
1/4 teaspoon freshly ground black pepper
1/2 cup lard
1 teaspoon salt

   Note: Before using hot chilies, read the instructions on page 2.

   Place the beans in a colander or sieve and run cold water over them until the draining water runs clear. Pick out and discard any black or shriveled beans. In a 3-quart heavy pot, combine the water, 1/2 cup of the onions, 1/4 cup of the tomatoes, 1/4 teaspoon of the garlic, the chili, epazote (if used) and pepper, and drop in the beans. Bring the water to a boil over high heat, then half-cover the pan and reduce the heat to low. Simmer the beans for about 15 minutes and stir in 1 tablespoon of the lard. Simmer, half covered, for 1 1/2 hours, add the teaspoon of salt, and over the lowest possible heat, simmer for another 30 minutes, or until the beans are very tender and have absorbed all their cooking liquid. During the last half hour of cooking, stir the beans gently now and then to prevent their sticking to the bottom of the pan. Remove the pan from the heat, and cover it to keep the beans warm.

   In a heavy 12-inch skillet, melt 2 more tablespoons of the lard over moderate heat until a light haze forms above it. Add the remaining chopped onions and garlic, turn the heat down to moderate, and fry for about 5 minutes, or until the onions are transparent but not brown. Stir in the remaining tomatoes and simmer for 2 or 3 minutes. Fry the cooked beans in the following fashion: Add 3 tablespoons of the beans to the pan of simmering sauce, mash them with a fork, then stir in 1 tablespoon of the remaining lard. Continue adding and mashing the beans in similar amounts, following each addition with another tablespoon of lard until all the beans and laid have been used. Cook over low heat for 10 minutes, stirring frequently, until the beans are fairly dry.

   To serve, transfer the beans to a serving bowl or individual dishes. Frijoles refritos are a traditional accompaniment to tortilla dishes.

Latin American Cooking: Recipes - Vegetables and Salads

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Time :
Servings
Average Servings per Recipe is: 5
Add_RecipeNutrientData
Total Moisture: 1844.06184916667
Total Calorie: 2278.43691666667
Total Protein: 87.07207875
Total Total_Fat: 107.099863333333
Total Ash: 21.6925320833333
Total Carbohydrate: 251.31404125
Total Fiber: 61.8582541666667
Total Sugar: 21.2479175
Total Calcium: 0.417044166666667
Total Iron: 0.0257696204166667
Total Magnesium: 0.567752708333333
Total Phosphorus: 1.60470079166667
Total Potassium: 5.8474135
Total Sodium: 2.44605220833333
Total Zinc: 0.0112550866666667
Total Copper: 0.00294199370833333
Total Manganese: 0.00469095404166667
Total Selenium: 1.30386125E-05
Total Vit_C: 0.0692795375
Total Thiamin: 0.00240889333333333
Total Riboflaven: 0.00088821025
Total Niacin: 0.00948717675
Total Panto_Acid: 0.00331218879166667
Total Vit_B6: 0.00189264466666667
Total Folate_Tot: 1.51872454166667
Total Folic_Acid: 0
Total Food_Folate: 1.51872454166667
Total Folate_DFE: 1.51872454166667
Total CholineTot: 0.314639
Total Vit_B12: 0
Total Vit_A: 2.10035225
Total Vit_A_RAE: 0.10572925
Total Retinol: 0
Total Alpha_Carot: 0.2502165
Total Beta_Carot: 1.13307441666667
Total Beta_Crypt: 0.00201875
Total Lycopene: 6.329695
Total Lut_Zea: 0.345048875
Total Vit_E: 0.00278764375
Total Vit_D: 0.0025625
Total Vit_D_IU: 0.10455
Total Vit_K: 0.042303325
Total FA_Sat: 0.04089401875
Total FA_Mono: 0.04663184825
Total FA_Poly: 0.013888287625
Total Cholesterol: 0.097375


Breakdown By Ingredients:

2 cups dried pink beans or dried red kidney beans


Number of Grams: 368
Total Moisture: 43.24
Total Calorie: 1240.16
Protein: 82.9104
Total Fat: 3.9008
Total Ash: 12.4016
Total Carbohydrate: 225.5472
Total Fiber: 55.936
Total Sugar: 7.728
Total Calcium: 305.44
Total Iron: 24.6192
Total Magnesium: 507.84
Total Phosphorus: 1494.08
Total Potassium: 5001.12
Total Sodium: 44.16
Total Zinc: 10.2672
Total Copper: 2.57232
Total Manganese: 4.08848
Total Seleneium: 11.776
Total Vit_C: 16.56
Total Thiamin: 2.23744
Total Riboflavin: 0.7912
Total Niacin: 7.7648
Total Panto_Acid: 2.8704
Total Vit_B6: 1.46096
Total Folate_Tot: 1449.92
Total Folic_Acid: 0
Total Food_Folate: 1449.92
Total Folate_DFE: 1449.92
Total Choline_Tot: 239.2
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.7728
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 20.608
Total FA_Sat: 0.56672
Total FA_Mono: 0.30176
Total FA_Poly: 2.15648
Total Cholesterol: 0

6 cups cold water


Number of Grams: 1422
Total Moisture: 1420.578
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 1.422
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 42.66
Total Iron: 0
Total Magnesium: 14.22
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 56.88
Total Zinc: 0.1422
Total Copper: 0.1422
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1 cup coarsely chopped onions


Number of Grams: 160
Total Moisture: 142.576
Total Calorie: 64
Protein: 1.76
Total Fat: 0.16
Total Ash: 0.56
Total Carbohydrate: 14.944
Total Fiber: 2.72
Total Sugar: 6.784
Total Calcium: 36.8
Total Iron: 0.336
Total Magnesium: 16
Total Phosphorus: 46.4
Total Potassium: 233.6
Total Sodium: 6.4
Total Zinc: 0.272
Total Copper: 0.0624
Total Manganese: 0.2064
Total Seleneium: 0.8
Total Vit_C: 11.84
Total Thiamin: 0.0736
Total Riboflavin: 0.0432
Total Niacin: 0.1856
Total Panto_Acid: 0.1968
Total Vit_B6: 0.192
Total Folate_Tot: 30.4
Total Folic_Acid: 0
Total Food_Folate: 30.4
Total Folate_DFE: 30.4
Total Choline_Tot: 9.6
Total Vit_B12: 0
Total Vit_A_IU: 3.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 6.4
Total Vit_E: 0.032
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.64
Total FA_Sat: 0.0672
Total FA_Mono: 0.0208
Total FA_Poly: 0.0272
Total Cholesterol: 0

2 medium tomatoes, peeled, seeded and coarsely chopped (see salsa cruda, page 10), or substitute 2/3 cup chopped, drained, canned Italian plum tomatoes


Number of Grams: 246
Total Moisture: 232.5192
Total Calorie: 44.28
Protein: 2.1648
Total Fat: 0.492
Total Ash: 1.23
Total Carbohydrate: 9.5694
Total Fiber: 2.952
Total Sugar: 6.4698
Total Calcium: 24.6
Total Iron: 0.6642
Total Magnesium: 27.06
Total Phosphorus: 59.04
Total Potassium: 583.02
Total Sodium: 12.3
Total Zinc: 0.4182
Total Copper: 0.14514
Total Manganese: 0.28044
Total Seleneium: 0
Total Vit_C: 33.702
Total Thiamin: 0.09102
Total Riboflavin: 0.04674
Total Niacin: 1.46124
Total Panto_Acid: 0.21894
Total Vit_B6: 0.1968
Total Folate_Tot: 36.9
Total Folic_Acid: 0
Total Food_Folate: 36.9
Total Folate_DFE: 36.9
Total Choline_Tot: 14.76
Total Vit_B12: 0
Total Vit_A_IU: 2049.18
Total Vit_A_RAE: 103.32
Total Retinol: 0
Total Alpha_Carot: 248.46
Total Beta_Carot: 1104.54
Total Beta_Crypt: 0
Total Lycopene: 6329.58
Total Lut_Zea: 302.58
Total Vit_E: 1.3284
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 19.434
Total FA_Sat: 0.06888
Total FA_Mono: 0.07626
Total FA_Poly: 0.20418
Total Cholesterol: 0

1/2 teaspoon finely chopped garlic


Number of Grams: 1.4
Total Moisture: 0.82012
Total Calorie: 2.086
Protein: 0.08904
Total Fat: 0.007
Total Ash: 0.021
Total Carbohydrate: 0.46284
Total Fiber: 0.0294
Total Sugar: 0.014
Total Calcium: 2.534
Total Iron: 0.0238
Total Magnesium: 0.35
Total Phosphorus: 2.142
Total Potassium: 5.614
Total Sodium: 0.238
Total Zinc: 0.01624
Total Copper: 0.004186
Total Manganese: 0.023408
Total Seleneium: 0.1988
Total Vit_C: 0.4368
Total Thiamin: 0.0028
Total Riboflavin: 0.00154
Total Niacin: 0.0098
Total Panto_Acid: 0.008344
Total Vit_B6: 0.01729
Total Folate_Tot: 0.042
Total Folic_Acid: 0
Total Food_Folate: 0.042
Total Folate_DFE: 0.042
Total Choline_Tot: 0.322
Total Vit_B12: 0
Total Vit_A_IU: 0.126
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.07
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.224
Total Vit_E: 0.00112
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0238
Total FA_Sat: 0.001246
Total FA_Mono: 0.000154
Total FA_Poly: 0.003486
Total Cholesterol: 0

1 teaspoon crumbled and seeded dried pequín chili


Number of Grams: 4.6875
Total Moisture: 4.1259375
Total Calorie: 1.875
Protein: 0.08765625
Total Fat: 0.020625
Total Ash: 0.04078125
Total Carbohydrate: 0.41296875
Total Fiber: 0.0703125
Total Sugar: 0.2484375
Total Calcium: 0.65625
Total Iron: 0.04828125
Total Magnesium: 1.078125
Total Phosphorus: 2.015625
Total Potassium: 15.09375
Total Sodium: 0.421875
Total Zinc: 0.0121875
Total Copper: 0.006046875
Total Manganese: 0.008765625
Total Seleneium: 0.0234375
Total Vit_C: 6.7359375
Total Thiamin: 0.003375
Total Riboflavin: 0.00403125
Total Niacin: 0.0583125
Total Panto_Acid: 0.009421875
Total Vit_B6: 0.02371875
Total Folate_Tot: 1.078125
Total Folic_Acid: 0
Total Food_Folate: 1.078125
Total Folate_DFE: 1.078125
Total Choline_Tot: 0.46875
Total Vit_B12: 0
Total Vit_A_IU: 44.625
Total Vit_A_RAE: 2.25
Total Retinol: 0
Total Alpha_Carot: 1.6875
Total Beta_Carot: 25.03125
Total Beta_Crypt: 1.875
Total Lycopene: 0
Total Lut_Zea: 33.234375
Total Vit_E: 0.03234375
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.65625
Total FA_Sat: 0.00196875
Total FA_Mono: 0.001125
Total FA_Poly: 0.011203125
Total Cholesterol: 0

1/4 teaspoon crumbled epazote, if available


Number of Grams: 0.133333333333333
Total Moisture: 0.118946666666667
Total Calorie: 0.0426666666666667
Protein: 0.00044
Total Fat: 0.000693333333333333
Total Ash: 0.00333333333333333
Total Carbohydrate: 0.00992
Total Fiber: 0.00506666666666667
Total Sugar: 0
Total Calcium: 0.366666666666667
Total Iron: 0.00250666666666667
Total Magnesium: 0.161333333333333
Total Phosphorus: 0.114666666666667
Total Potassium: 0.844
Total Sodium: 0.0573333333333333
Total Zinc: 0.00146666666666667
Total Copper: 0.000253333333333333
Total Manganese: 0.00413066666666667
Total Seleneium: 0.0012
Total Vit_C: 0.0048
Total Thiamin: 3.73333333333333E-05
Total Riboflavin: 0.000464
Total Niacin: 0.000852
Total Panto_Acid: 0.000238666666666667
Total Vit_B6: 0.000202666666666667
Total Folate_Tot: 0.286666666666667
Total Folic_Acid: 0
Total Food_Folate: 0.286666666666667
Total Folate_DFE: 0.286666666666667
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0.076
Total Vit_A_RAE: 0.004
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.0506666666666667
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1/4 teaspoon freshly ground black pepper


Number of Grams: 0.575
Total Moisture: 0.071645
Total Calorie: 1.44325
Protein: 0.0597425
Total Fat: 0.018745
Total Ash: 0.0258175
Total Carbohydrate: 0.3677125
Total Fiber: 0.145475
Total Sugar: 0.00368
Total Calcium: 2.54725
Total Iron: 0.0558325
Total Magnesium: 0.98325
Total Phosphorus: 0.9085
Total Potassium: 7.64175
Total Sodium: 0.115
Total Zinc: 0.0068425
Total Copper: 0.0076475
Total Manganese: 0.07332975
Total Seleneium: 0.028175
Total Vit_C: 0
Total Thiamin: 0.000621
Total Riboflavin: 0.001035
Total Niacin: 0.00657225
Total Panto_Acid: 0.00804425
Total Vit_B6: 0.00167325
Total Folate_Tot: 0.09775
Total Folic_Acid: 0
Total Food_Folate: 0.09775
Total Folate_DFE: 0.09775
Total Choline_Tot: 0.06325
Total Vit_B12: 0
Total Vit_A_IU: 3.14525
Total Vit_A_RAE: 0.15525
Total Retinol: 0
Total Alpha_Carot: 0.069
Total Beta_Carot: 1.7825
Total Beta_Crypt: 0.14375
Total Lycopene: 0.115
Total Lut_Zea: 2.6105
Total Vit_E: 0.00598
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.941275
Total FA_Sat: 0.008004
Total FA_Mono: 0.00424925
Total FA_Poly: 0.0057385
Total Cholesterol: 0

1/2 cup lard


Number of Grams: 102.5
Total Moisture: 0
Total Calorie: 924.55
Protein: 0
Total Fat: 102.5
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.11275
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0.205
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 50.225
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.615
Total Vit_D: 2.5625
Total Vit_D_IU: 104.55
Total Vit_K: 0
Total FA_Sat: 40.18
Total FA_Mono: 46.2275
Total FA_Poly: 11.48
Total Cholesterol: 97.375

1 teaspoon salt


Number of Grams: 6
Total Moisture: 0.012
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 5.988
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.44
Total Iron: 0.0198
Total Magnesium: 0.06
Total Phosphorus: 0
Total Potassium: 0.48
Total Sodium: 2325.48
Total Zinc: 0.006
Total Copper: 0.0018
Total Manganese: 0.006
Total Seleneium: 0.006
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0


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