I have prepared a traditional heart healthy low fat South American menu for you.  All of these dishes are tasty and exotic, plus all are quick and easy reduced fat recipes.

Go ahead and treat yourself to a delicious, exotic menu - you won't feel guilty because these recipes are also great for anyone on a diet or who wants to reduce their fat consumption.

Enjoy these (far) south of the border low fat recipes.  If you can't find some of the ingredients in your local grocery store, consider ordering online.  Several excellent online Mexican food stores are on the Online groceries page. You can also find kitchen tools like mortar & pestle, tortilla press, and more at these sites.

• Appetizer
   
  • Vinaigrette
  • Ecuadorian Garbanzo Bean Salad
  • Ecuadorian Lettuce & Potato Salad


• Main course
   
  • Chilean Seafood Stew
  • El Salvadorian Pupusas


• Dessert
   
  • Argentinean Fruit Salad
  • Columbian Mango Gelatin


• Free Cookbooks

These recipes originally appeared in my free monthly e-Zine, The Whole Enchilada.  Sign up for lots more mouth-watering recipes and full access to the complete archive.

Appetizer - Ecuadorian Salads

In a medium bowl, combine all ingredients and mix well.

Garbanzo Bean Salad

Stir together all ingredients in a large bowl. Add the vinaigrette and toss. Cover and refrigerate. Toss again just before serving.

Lettuce and Potato Salad

Stir together the lettuce, potatoes, green beans, peas and tomatoes in a large bowl. Add the vinaigrette and toss. Garnish with slices of hard-boiled egg and serve.

Main course - Chilean Seafood Stew

Directions

In a large, non-aluminum saucepan, combine the water, white wine, celery, and carrots. Bring to a simmer and cook for 5 minutes. Add the shrimp and crayfish and continue to simmer for an additional 3 to 4 minutes.

Remove the crayfish, shrimp, and vegetables from the broth and set the broth aside. Peel the crayfish and shrimp and discard the shells and vegetables.

Heat the olive oil in the large saucepan over medium-high heat. Cook the onions and bell peppers until tender, about 6 minutes. Add the tomatoes, tomato paste, thyme, and oregano and stir.

Add the reserved broth and bring it to a simmer. Stir in the fish and squid and simmer for 2 minutes. Return the crayfish and shrimp to the broth and simmer 1 more minute. Season to taste (optional), ladle into bowls and serve immediately.

Main Course - Pupusas (El Salvador)

Ingredients
Makes 25 pupusas

1     lb          ground turkey breast
1/2  large      onion, finely diced
1     clove     garlic, minced
1     medium  fresh green chile pepper, seeded and minced
1     small      tomato, finely chopped
1/4  tsp        cumin
1/4  lb          low-fat white cheese, grated
1/2  tsp        salt
5     cups      flour
4     cups      water
1     tsp        vegetable oil
 

Directions

Cook the turkey, onion, and garlic in a large, non-stick saucepan over high heat until cooked through.  If necessary, add small amounts of water to the turkey to prevent sticking.

Reduce heat to low and add the chile pepper, tomato, and cumin.  Simmer uncovered until all liquid has evaporated.  Set aside to cool. Stir in the cheese and salt.

Combine the flour in a large mixing bowl and stir in enough water to make a dough.  Divide the dough into 25 pieces and roll each into a ball.  Flatten each ball between the palms of your hands to 1/2-inch (1 cm) thickness.

Place a spoonful of the meat mixture in the middle of each flattened dough ball and enclose it firmly.  Flatten the pupusas until they are again about 1/2-inch (1cm) thick.

Heat a flat, heavy (cast iron) skillet until it is very hot.  Brush the skillet with a little oil. Cook the pupusas on each side for 4 to 5 minutes until nicely browned. Serve immediately.

Dessert - Argentinean Fruit Salad

3  Tbsp      honey
3  Tbsp      lemon juice
1  medium  apple, chopped
1  medium  plum, sliced
1  large     orange, sliced into 1/4 -inch (6 mm) rounds
1  large     grapefruit, sectioned
1  medium  banana, sliced into rounds
1  quart     frozen non-fat vanilla yogurt
   (liter)

In a large bowl, whisk together the honey and lemon juice, stir in the fruit. Serve the fruit topped with a scoop of frozen yogurt.

Dessert - Columbian Mango Gelatin

Ingredients
Serves 12

1  cup         orange juice
3  packets   unflavored gelatin
5  medium    very ripe mangoes
1  cup         sugar
1  cup         evaporated milk
2  cups        light whipped topping

Directions

Pour the orange juice into a small bowl and add the gelatin. Set aside for 5 minutes. Peel mangoes and puree in blender or food processor. You should have about 4 cups of puree. Place puree in a large mixing bowl, add the sugar and evaporated milk, and stir until thoroughly mixed.

Warm the orange juice and gelatin over a bowl of hot water (or in microwave) until liquid and smooth. Whisk the gelatin into the mango mixture. Stir in the whipped topping.

Chill a 10 cup mold with cold water and pour all the water out. Fill the mold with the mango mixture, cover with plastic wrap and refrigerate until set, at least 2 to 3 hours.

To serve, invert on a serving plate and lift the mold away carefully. Garnish with fresh fruit if desired. Serve cold.

Free Cookbooks

In case you haven't checked out the entire site, don't miss the free cookbooks. There are over 300 great recipes in these two cook books.

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