Healthy Bites

Havana Mojo Chicken Bowl

Written by Dani Rodriguez-Brindicci, MS, RDN & Callie Spooner, Dietetic Intern

Mojo (pronounced mo-ho) is a Cuban marinade that typically includes oil, garlic, sometimes cilantro and salt. The hallmark of the sauce is the heavy emphasis on citrus—specifically sour orange. The result? Juicy, flavorful and oh-so-citrusy marinade that can be used for beef, fish or chicken and also makes an excellent sauce on vegetables, commonly used over cassava in Cuban cuisine. This recipe for mojo chicken showcases the wonderful, tangy, citrusy flavor you expect, and the chicken comes out tender, juicy and moist. Perfect to serve with black beans and brown rice on a warm summer day. Don't forget to add baked plantains to make it the ultimate Cuban meal.

Prep Time: 25 minutes Cook Time: 45 minutes Makes 5 servings

Cuban Mojo Marinated Chicken

• zest of 1 orange

• zest of 1 lime

• ½ cup orange juice, freshly squeezed

• ¼ cup olive oil

• 8 cloves garlic, finely chopped

• ¼ cup chopped cilantro (lightly packed)

• 1 teaspoon dried oregano

• 1 teaspoon ground cumin

• ¼ teaspoon ground black pepper

• 1 teaspoon salsa

• 1¼ pounds boneless skinless chicken (cut into 1½-inch pieces)

• oil for cooking

Combine all ingredients except chicken in a bowl; stir to blend. Add chicken. Cover with plastic wrap and marinate for at least 1 hour in refrigerator, or up to 4 hours or overnight for optimal flavor.

Heat a skillet over medium-high heat. When skillet is hot, add 1 tablespoon oil. Drain chicken from marinade and add 1/3 of the chicken to skillet. Cook for 3 to 5 minutes or until chicken is caramelized on the outside and cooked all the way through (internal temp of 165ºF). Remove to a plate. Repeat with remaining chicken.

Mango Salsa

• 2 mangoes, diced

• 1 habanero or fresh chili, finely chopped

• ¼ cup red onions, finely chopped

• 2 Tablespoons lime juice

• 2 Tablespoons chopped cilantro

Combine all ingredients in a medium bowl and stir. If the mangos are not sweet, drizzle a little honey in to amp up the flavor. Refrigerate until ready to serve.

Cuban Roasted Vegetables

• 1 sweet potato/yam, diced

• 1 cassava, diced

• ¼ cup olive oil

• ½ Tablespoon paprika

• ½ Tablespoon cumin

• salt and pepper to taste

Preheat oven to 400ºF. In a large bowl combine all ingredients, toss to coat vegetables evenly and place on a sheet pan. Roast for 25 minutes or until tender.

Cuban Baked Plantains

• 2 very ripe plantains

• 2 Tablespoons vegetable or coconut oil

Cut plantains on the diagonal into slices about ½-inch thick. Place into a bowl, add oil and toss gently to coat. Arrange plantain slices on a baking sheet and cook 15 minutes in the preheated oven (400º F) while cooking Cuban Roasted Vegetables. *For super delicious plantains, turn on the broiler when the plantains have about 5 minutes of baking left. Remove them from the oven when the tops are looking caramelized, even if the 5 minutes isn’t quite complete!

For serving

• Brown rice, prepared to preference

• Black beans, prepared to preference

• Lime juice

• Chopped cilantro

To assemble, place brown rice in bowls. Top with desired amount of black beans, cooked chicken, roasted vegetables, baked plantains and mango salsa. Drizzle with lime juice and top with chopped cilantro if desired. Serve immediately.

Nutrition Facts per serving (for chicken and mango salsa only): Calories: 250, Carbs: 22.5g, Protein: 26.9g, Fat: 6.3g, Sat. Fat: 1.2g, Cholesterol: 82mg, Sodium: 286.6mg, Fiber: 2.5g

Dani Rodriguez-Brindicci is the director of clinical nutrition at Torrance Memorial, responsible for planning, directing, coordinating and evaluating clinical and nutrition education programs. She also develops and approves the patient menus at the hospital, oversees the patient kitchen, and ensures compliance with all federal, state and local regulations. In her free time, she enjoys reading, dancing, playing tennis and spending time with her family. TorranceMemorial.com/nutrition

Cuban Citrus Corn & Black Bean Salad

Written by Callie Spooner, Dietetic Intern

Prep Time: 20 min Total Time: 20 min Makes 10-12 Servings

This Cuban-style dish is great to bring to a summer BBQ or store in your fridge for a quick lunch or dinner side dish. It is the perfect combination of sweet and salty, and it's topped with a tangy mojo dressing that’s made with three citrus fruits! This salad is filled with many colorful, fresh, healthy ingredients.

The beans provide the main protein source and are full of fiber to help regulate digestion and lower cholesterol. Bell peppers provide a great source of antioxidants, vitamin C and carotenoids, which have been shown to reduce the risk of many chronic diseases. The citrusy mojo dressing provides many vitamins, has anti-inflammatory effects and contains many nutrients that support heart health.

Feel free to make this dish your own by adding any additional ingredients such as avocado, which is a delicious source of healthy fat. And if you enjoy spicier dishes, add more jalapeños to the dressing for an extra kick!

For the full recipe, including required ingredients and step-by-step instructions, please visit our website at TorranceMemorial.org/cuban_salad.