A simple, yet delicious heart healthy Latino snack
Print
EmailYuca is a healthy snack providing many nutrients.
Eating healthy may seem difficult at times, but taking simple measures can lead to a healthier lifestyle. Consider searching for other cultural recipes to diversify your meals. The U.S. Department of Health and Human Services National Institute of Health has created an online recipe finder designed to help you choose healthy, delicious meals. Here, you can find Latino, Asian, Mediterranean and American cuisine that can meets your nutritional needs.
To start, here is a simple, yet flavorful Latino recipe:
Oven fried yuca
Ingredients
- 1 pound fresh yucca (cassava), peeled and cut into 3-inch sections (or 1 pound peeled frozen yuca)
- Non -stick vegetable oil spray
Directions
- In a kettle, combine yuca with enough cold water to cover it by 1-inch. Bring the water to boil and slowly simmer the yuca for 20-30 minutes or until it is tender.
- Preheat oven to 350 degrees Fahrenheit.
- Transfer the yuca with a slotted spoon to a cutting board, let it cool, and cut in lengthwise into 3/4 inch wide wedges, discarding the thin woody core.
- Spray a cookie sheet with the vegetable oil spray. Spread yucca wedges in a single layer on the cookie sheet and spray the wedges with vegetable oil spray. Cover with foil and bake for eight minutes. Uncover and return to oven to bake for an additional seven minutes.
Nutritional content:
Yields: 6 servings; serving size 1 piece (2.5 inches long)
Calories 93
Total Fat 1gram
Saturated Fat 0 grams
Cholesterol 0 milligrams
Sodium 3 milligrams
Total Fiber 1gram
Protein 2grams
Carbohydrates 20 grams
Potassium 522 milligrams
This food is very low in saturated fat, cholesterol and sodium. It is also a good source of manganese and a very good source of vitamin C.
Remember to always look at the nutritional label on a recipe to ensure it is low in saturated fat, trans fat, cholesterol, sodium and calories. Keeping this rule of thumb will help you in the decision making process of making a healthy meal.
For additional nutritional guidelines, please refer to My Plate. Michigan State University Extension offers various educational programs that focus on lifestyle changes to promote healthy eating.
