A simple, yet delicious heart healthy Latino snack

Yuca 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

  1. 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.
  2. Preheat oven to 350 degrees Fahrenheit.
  3. 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.
  4. 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.

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