Vegetables & Salads

Potato Stuffing

3 pounds potatoes
6 tablespoons olive oil
3 tablespoons butter
1 medium onion, minced
1/2 stalk celery, minced (optional)
1/4 medium sweet pepper, minced OR
6 Puerto Rican sweet peppers
1/4 teaspoon thyme
1/2 cup tomato sauce
2 teaspoons parsley
  dash black pepper
3-4 tablespoons brown sugar
1/4 - 1 cup milk
1/4 cup raisins
2 eggs

Peel potatoes, boil in salted water, drain and mash. While potatoes are boiling, warm frying pan and add oil and butter. (Pan should not be too hot or butter will scorch). When oil is heated add minced onion, celery and sweet pepper. Cook over low flame until tender. Add thyme, tomato sauce, parsley, black pepper and sugar. Cook about 3 minutes.

Add this mixture to mashed potatoes and mix thoroughly. Add milk, raisins and eggs. The mixture should be a little more moist than mashed potatoes. If not sufficiently moist, add a little more milk and butter. Pour in a greased flat baking pan of the type used for puddings, and bake at 325° F for about 45 minutes to 1 hour. Top should be golden brown when done. (Can be used also for stuffing chicken).

Makes 12 servings.
Each serving provides:

Fat (g)
Protein (g)
Carbohydrates (g)
Sodium (mg)
Cholesterol (mg)
Analysus us based on using 3/4 cup milk. Making the recipe with skim milk, reduced fat margarine and 4 egg whites (instead of 2 whole eggs) will result in a somewhat drier product due to the decreased fat content. However, the fat grams per serving would be reduced to 9 and the calories per serving would be 228.

Seasoned Rice

1/4 pound cooking ham or salt beef
1 small onion, minced
1 tablespoon sweet pepper, chopped
1 clove garlic, minced
1 teaspoon fresh thyme leaves
1 1/2 cups rice
1/4 cup tomatoes OR
1 teaspoon tomato paste
2 tablespoons cooking oil
3 cups meat stock (add boiling water if needed)
  salt to taste

Soak meat overnight. Cut meat into bite-size pieces. Cook meat in small amount of water until tender. Reserve liquid. Saute onion, garlic and sweet pepper in cooking oil until tender.

Add tomatoes or tomato paste, cook for a few minutes. Add thyme and 3 cups meat stock. Add rice and cook rapidly uncovered for the first 5 minutes. Reduce heat. Turn rice over with a fork. Cover and continue cooking over very low heat until done. Serve.

Makes 6 1/2-cup servings

Each 1/2-cup provides:

Fat (g)
Protein (g)
Carbohydrates (g)
Sodium (mg)
Cholesterol (mg)
Since there are two high sodium sources in this recipe (meat stock and salt beef), this analysis was done assuming no salt was added to recipe. By making this recipe with ham instead of salt beef, the sodum content will decrease by 369 mg.


Pigeon Peas and Rice

2 cups rice
1 quart water
1 onion
1 sprig celery
1 sprig thyme
1 clove of garlic
2 cups shelled pigeon peas
1/4 pound cooking ham, cubed
2 tablespoons tomato sauce
2 tablespoons butter

Put pease to boil until almost tender.

Add cooked ham and vegetable mixture and continue cooking. When peas are soft, add tomato sauce and butter. Cook for a few minutes longer. Add rice. Bring to boil, turn flame low, cover and cook slowly until rice is tender. Add butter. Serve.

Makes 6 1-cup servings.

Each cup provides:

Fat (g)
Protein (g)
Carbohydrates (g)
Sodium (mg)
Cholesterol (mg)
Substitute a low-fat margarine and lean ham for the butter and cooking ham when preparing this recipe and cut the fat and cholesterol content in half.


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