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- Cuban Black Bean Soup - A delicious, hearty soup born from ingredients found in the cabinet.
Per serving - 331 cals, 6g fat, 44g carbs, 26g protein - Caribbean Black Bean Soup - From Good Housekeeping Favorite Recipes: Vegetarian Meals, one of my favorite go-to cookbooks. If I made it again I would probably just use 1 large jalapeno.
Per serving - 295 cals, 3g fat, 55g carbs, 14g protein - Meat Rub - Jamaican Jerk - by Arthur Agatston, MD
Spice rub that keeps meat moist - great! I usually triple the recipe and keep it handy for future meals. Excellent on chicken and light fish. Works well in the broiler too.
Per serving - 17 cals, 0g fat, 4g carbs, 0g protein - Bacalao with eggplant - Bacalao with roasted eggplant and vegetables
Per serving - 114 cals, 3g fat, 4g carbs, 16g protein - Beef Picadillo - Modified Beef Picadillo Recipe (source: Publix Apron's).
Per serving - 345 cals, 10g fat, 28g carbs, 38g protein - Rice with chicken and red beans - Puertorican typical dish...Arroz con pollo y habichuelas
Per serving - 704 cals, 5g fat, 118g carbs, 45g protein - Mango Chutney - Use with grilled meat or fish. We enjoyed this with grilled shrimp kabobs. Kabobs were sprayed with vegetable oil spray and seasoned with salt and pepper, then splashed with fresh lemon juice just before serving. This was served with brown basmati rice, steamed broccolini and chopped fresh cucumber.
Per serving - 76 cals, 0g fat, 19g carbs, 1g protein - Tania's Low-carb Jicama French Fries - 3.8 NET carbs. Yummy.
Per serving - 197 cals, 18g fat, 8g carbs, 1g protein - Steamed Carrot/Pumpkin - A healthy veggie meal made without oil or butter.
Per serving - 136 cals, 1g fat, 31g carbs, 4g protein - Ketjap Manis - Key ingredient in Indonesian and Antillean cooking similar to soy sauce.
Per serving - 23 cals, 0g fat, 6g carbs, 0g protein - Caribbean Vegetable Stew - stew!
Per serving - 175 cals, 4g fat, 34g carbs, 4g protein - Cuban Spicy Pork - Another probable bomb by Leanne Ely. Not even going to try it!
Per serving - 196 cals, 9g fat, 12g carbs, 17g protein - stir fry - yummeh!
Per serving - 236 cals, 3g fat, 11g carbs, 42g protein - Tropical Fruit Fantasy - Adapted from Polly Pitchford, Full Spectrum Health™. Close your eyes and transport yourself to the beach of your dreams for this one! pineapple juice or pina colada, mango, banana, kiwi cvt
Per serving - 283 cals, 1g fat, 71g carbs, 2g protein - Blueberry-Banana Batido - Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida. banana, peeled and cut into chunks
, blueberries
, sugar,
ice cubes
, buttermilk cvt
Per serving - 293 cals, 3g fat, 62g carbs, 10g protein - South with Curry Soup (Chicken) - from Barbara Webber
Per serving - 308 cals, 7g fat, 29g carbs, 32g protein - Chicken souse - Bahamian style
Per serving - 625 cals, 13g fat, 69g carbs, 56g protein - Bahamian Conch fritters - fantastic appetizer (10 servings provide 4 each)
Per serving - 622 cals, 66g fat, 7g carbs, 4g protein - Panko Crusted Scallops and Avocado Salad - Scrumptious and very good for you meal. Healthy calories and carbs. Don't forget to divide by the number of servings to get Nutritional values
Per serving - 655 cals, 22g fat, 82g carbs, 37g protein - Jamaican Curry - This is a dish that will heat you from the inside out!!
Per serving - 216 cals, 5g fat, 20g carbs, 22g protein - Wild Bunny's Scones, Banana - Banana scones with a hint of nutmeg. Beware of monkeys.
Per serving - 104 cals, 1g fat, 20g carbs, 4g protein - Tania's Tropical Fruit Salad - My recipe for fruit salad
Per serving - 128 cals, 0g fat, 33g carbs, 2g protein - Bahamian Mac & Cheese - Storr house style mac and cheese
Per serving - 680 cals, 38g fat, 54g carbs, 30g protein - Bahamian Crab and shrimp salad - imitation crab meat pulled apart
Per serving - 269 cals, 8g fat, 5g carbs, 42g protein - Bahamian Egg Salad - egg salad with mustard - bahamian stlye
Per serving - 262 cals, 20g fat, 9g carbs, 12g protein
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