A taste of Cuba
Cuban Recipes with a Healthy Twist Robert Stempel College of Public Health & Social Work
ROPA VIEJA (SHREDDED BEEF STEW)
Ingredients:
1 lb lean flank steak or boneless, skinless chicken breast
1 Tbsp olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
3 garlic cloves, minced
1 can (14 oz) crushed tomatoes (no salt added)
1 tsp cumin
1 tsp oregano
1 bay leaf
½ tsp smoked paprika
½ cup low-sodium vegetable or chicken broth
Pepper and salt to taste (use minimally)
Fresh cilantro or parsley, for garnish
ARROZ CON POLLO (CHICKEN AND RICE)
Ingredients:
1 Tbsp olive oil
1 lb boneless, skinless chicken thighs or breast, cubed
1 small onion, diced
1 red bell pepper, diced
2 garlic cloves, minced
1 cup brown rice (uncooked)
2 cups low-sodium chicken broth
½ cup frozen peas
½ cup chopped carrots
½ tsp turmeric or saffron (for color)
1 tsp oregano
Salt and pepper to taste
Fresh lime wedges for serving
MOROS Y CRISTIANOS (BLACK BEANS AND RICE)
Ingredients:
1 Tbsp olive oil
1 small onion, diced
1 green bell pepper, diced
3 garlic cloves, minced
1 cup brown rice (uncooked)
1 can (15 oz) black beans, rinsed and drained (or cooked from dry)
2 cups low-sodium vegetable broth
1 tsp cumin
1 tsp oregano
1 bay leaf
1 Tbsp apple cider vinegar or lime juice
Salt and pepper to taste Fresh cilantro, optional
TOSTONES (FRIED PLANTAINS)
Ingredients:
2 green plantains
1–2 tsp olive oil or olive oil spray
Salt (optional, to taste)
Garlic-lime yogurt dip:
½ cup plain Greek yogurt
1 garlic clove, minced
1 Tbsp lime juice
Pinch of sea salt
Instructions:
Step 1: Heat olive oil in a large pan over medium heat.
Step 2: Sauté onions, peppers, and garlic until softened.
Step 3: Add shredded lean beef or chicken, tomatoes, broth, and seasonings.
Step 4: Simmer on low for 25–30 minutes until thickened and flavors combine.
Step 5: Garnish with cilantro.
Step 6: Serve with ½ cup of brown rice or cauliflower rice and steamed vegetables.
Nutrition focus: Lean protein, high fiber, less sodium and fat.
Instructions:
Step 1: Heat oil in a large skillet. Sear chicken pieces until lightly browned; remove and set aside.
Step 2: In the same pan, sauté onion, garlic, and bell pepper until softened.
Step 3: Add rice, broth, peas, carrots, and seasonings. Stir to combine.
Step 4: Return chicken to the pan, cover, and simmer on low for 35–40 minutes or until rice is cooked.
Step 5: Serve with lime wedges for brightness.
Nutrition focus: Whole grains, lean protein, reduced sodium, and added vegetables for vitamins and fiber.
Instructions:
Step 1: Heat olive oil in a pot. Sauté onion, pepper, and garlic until fragrant.
Step 2: Stir in rice, beans, broth, and seasonings. Bring to a boil.
Step 3: Reduce heat, cover, and simmer for 35–40 minutes until rice is tender.
Step 4: Remove bay leaf and stir in vinegar or lime juice.
Step 5: Garnish with cilantro before serving.
Nutrition focus: Plant-based protein, high fiber, heart-healthy fats, and reduced sodium.
Instructions:
Step 1: Preheat the oven to 425°F (or use an air fryer at 400°F).
Step 2: Peel and slice plantains into 1-inch pieces.
Step 3: Brush lightly with olive oil and bake or air-fry for 10–12 minutes until golden.
Step 4: Flatten each piece with the bottom of a cup, brush again lightly with oil, and bake 8–10 more minutes.
Step 5: Mix yogurt, garlic, lime juice, and cumin for the dipping sauce.
Step 6: Sprinkle tostones with minimal salt and serve with dip.
Nutrition focus: Air-fried for lower fat, heart-healthy oil, and protein-rich dip.
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Tomás R. Guilarte Dean
ROPA VIEJA (SHREDDED BEEF STEW)
Ropa Vieja, meaning “old clothes” in Spanish, is one of Cuba’s most iconic dishes. The name comes from the shredded appearance of the beef, and can be taken as a symbol of the warmth and resourcefulness of Cuban home cooking.
Traditional Ingredients:
Shredded beef flank or brisket
Bell peppers, onions, garlic
Tomato sauce or crushed tomatoes
Olive oil, cumin, oregano, bay leaf
White rice (served alongside)
Healthy twist:
Use lean beef or shredded chicken to reduce saturated fat. Add extra vegetables (e.g. carrots and zucchini for fiber and color).
Serve with brown rice or cauliflower rice for higher fiber content. Use less oil and low-sodium broth to lighten the dish while keeping its rich flavor.
Recipe: Serves: 4
ARROZ CON POLLO (CHICKEN AND RICE)
Arroz con pollo is often served at family gatherings and celebrations throughout Cuba! This vibrant one-pot dish has a connection to the comfort of the community.
Traditional Ingredients: Chicken thighs or drumsticks (with skin)
White rice
Peas, bell peppers, onions, garlic
Tomato sauce or annatto coloring
Broth, salt, and oil
Healthy twist:
Use skinless chicken breast or thighs to reduce fat. Substitute white rice for brown rice or quinoa for extra fiber and nutrients. Limit added salt.
Add extra vegetables (e.g. peas, carrots, or zucchini) for volume and color.
Recipe: Serves: 4
MOROS Y CRISTIANOS (BLACK BEANS AND RICE)
This dish translates to “Moors and Christians”, symbolizing the cultural blend of African and Spanish influences on Cuba. A symbol of unity and balance, often served at both everyday meals and special occasions.
Traditional Ingredients:
White rice
Black beans
Onion, garlic, green bell pepper
Olive oil or pork fat for flavor
Cumin, bay leaf, and vinegar
Healthy twist: Replace pork fat or bacon with olive oil.
Use brown rice for added fiber and slower digestion. Add vegetables such as diced tomatoes, carrots, or peppers. Limit salt and enhance flavor with lime juice or fresh herbs instead.
Recipe: Serves: 4–6
TOSTONES (FRIED PLANTAINS)
This beloved Cuban side-dish is made from green plantains, representing the island’s strong tropical connection and abundance. Their crispy texture makes them a staple alongside every meal!
Traditional Ingredients: Green plantains Vegetable oil for deep frying
Salt
Healthy twist: Bake instead of deep-frying. Brush lightly with vegetable oil for crispiness. Pair with a garlic-lime yogurt dip for flavor and added protein. Enjoy with less salt and more natural seasoning like lime zest or herbs.
Recipe: Serves: 4