F LO R IDA INTE R NATIO NAL UNIVE R SITY
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
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.
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
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.
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
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.
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: 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.