Latin Lessons - includes recipes

Vegetarian Times, March, 1999 by Kathy Farrell-Kingsley

No region in the world offers a healthier, more varied cuisine

Malanga. Yuca. Calabaza. No, they aren't the latest Latin dance imports. They're some of the Latin American ingredients popping up in supermarkets and on restaurant menus across the country.

For along time, Latin food had a bad rap among health-minded--eaters largely because of dishes like deep-fried burritos or enchiladas smothered in cheese. Yet, few places in the world can boast such a varied set of nutritious ingredients (tropical fruits, vegetables, legumes and grains) and bold flavors (chilies, herbs and spices), or such a high degree of diversity and culinary sophistication as Central America, parts of South America, Mexico and the Spanish. speaking islands of the Caribbean.

As the Latin communities in the United States grow, we will probably find ourselves learning more and more about the cooking techniques and flavors this vast region offers. In the meantime, get started on your Latin culinary journey with the recipes that follow. You'll find it to be a delicious departure from the familiar.

Chiles Rellenos with Corn

6 SERVINGS LACTO

Here's a low-fat version of a popular dish that features the flavor of grilled corn but with only a minimal amount of cheese. To further reduce the fat, the chilies are coated with oil and baked instead of deep-fried.

2 large or 3 medium ears corn, shucked
Salt and ground black pepper to taste
8 poblano chile peppers .
1/2 cup shredded queso fresco or sharp
white cheddar cheese (4 oz.)
3 scallions, trimmed and minced
1 clove garlic, minced
1/4 cup finely chopped fresh cilantro or
flat-leaf parsley
3 Tbs. currants or raisins (optional)
1 cup unbleached flour
1/3 cup liquid egg substitute or 3 egg
whites, lightly beaten
3/4 cup unseasoned dry bread crumbs
1/4 cup stone-ground yellow or blue
cornmeal

Preheat Grill or broiler to high.

Coat corn with nonstick spray and season with salt and black pepper. Grill corn or broil 4 inches from heat, turning occasionally, until the kernels are well browned, 2 to 3 minutes on all sides or up to 12 minutes in all. Transfer to a cutting board and let cool. When cool enough to handle, cut kernels off corn cobs and place in a medium bowl (you should have about 1 1/2 cups).

Meanwhile, roast poblanos over a flame, on grill, or under broiler until nicely charred, about 3 minutes per side. Transfer to paper bag. Let cool for 15 minutes to loosen skins. When cool enough to handle, transfer to cutting board and scrape off and discard skin using a paring knife (wear plastic gloves when handling peppers). Set 6 poblanos aside.

For remaining 2 poblanos, core, seed, and cut flesh into 1/4-inch pieces. Add to Corn kernels. Stir in cheese, scallions, garlic, cilantro and currants (if using). Season with salt and black pepper if desired.

Carefully make a 2-inch lengthwise cut in each reserved pepper, taking care not to tear skin. Using a melon bailer or spoon, scrape out core and seeds, leaving stem intact. Stuff each pepper with corn mixture.

Preheat oven to 400 [degrees] F. Place flour in shallow bowl, egg substitute in second bowl, and bread crumbs and cornmeal in third bowl (mix together crumbs and cornmeal with your fingertips). Dip each stuffed poblano in flour, shaking off excess, then in egg, then in crumb mixture. Place chilies on a nonstick baking sheet. Generously coat tops of peppers with nonstick spray. Bake until chilies are golden brown and the filling is hot, about 20 minutes.

PER SERVING: 252 CAL.; 10G PROT; 5G TOTAL FAT (2G SAT. FAT); 43G CARB.; 10MG CHOL.; 197MG SOD.; 4G FIBER

Recipe excerpted from Healthy Latin Cooking by Steven Raichlen (Rodale, 1998).

Creole Chickpea Stew

6 SERVINGS DAIRY-FREE

Visit a Puerto Rican, Cuban or Dominican home and you'll be greeted by the comforting smell of fried onions, garlic and peppers. This mixture is called. sofrito, the very soul of Spanish-Caribbean cooking and the starting point not only for this chickpea stew but for many Hispanic dishes.

1 1/2 Tbs. olive oil
1 small onion, finely chopped
4 scallions, trimmed and finely chopped
6 rocotillo chile peppers, seeded
and chopped, or 1/2 green bell
pepper, chopped
1 medium red bell pepper, chopped
3 cloves garlic, minced
1/2 tsp. ground cumin
1/2 tsp. dried oregano
2 medium tomatoes, seeded and
chopped
3 Tbs. chopped fresh cilantro
6 Tbs. chopped fresh flat-leaf parsley
3 Tbs. tomato paste
2 cups vegetable broth
2 medium potatoes, peeled and cut
into 1-inch pieces
2 (15 oz.) cans chickpeas, rinsed and
drained
Salt and ground black pepper to taste

In large nonstick skillet, heat oil over medium heat. Add onion, scallions, chile peppers, bell pepper, garlic, cumin and oregano. Cook, stirring often, until vegetables are soft but not brown, 5 to 6 minutes. Add tomatoes, cilantro and 3 tablespoons parsley. Cook, stirring occasionally, until most of the liquid has evaporated and mixture is thick and fragrant, 5 minutes.

Stir in tomato paste; cook 1 minute. Stir in broth and bring to a boil over high heat. Stir in potatoes. Reduce heat to medium and simmer 6 minutes. Stir in chickpeas and simmer until potatoes are tender and sauce is thick and flavorful, about 6 minutes. Season with salt and black pepper. Garnish with remaining parsley.