Puerto Rican food is some of the most flavorful in the world. Puerto Ricans know how to cook up a storm, and their recipes are healthy too! Here are some of the best Puerto Rican healthy recipes that are delicious. These recipes will make you feel great after eating them, and they are perfect for any time of the day. Whether you are looking for breakfast, lunch, dinner, or a snack, these recipes have got you covered. Enjoy!
Contents
Here Are The 6 Best Puerto Rican Healthy Recipes:
1. Puerto Rican Chicken and Rice:
Puerto Rican chicken and rice is a classic dish that is typically made with white rice, chicken, and a sofrito sauce. The dish is often served with beans and Puerto Rican style green olives. While the dish may seem simple, it is packed with flavor and is sure to be a hit with your family and friends. If you are looking for a hearty and filling meal, Puerto Rican chicken and rice is a great option.
Ingredients:
- 1 chicken, cut into pieces
- 1 onion, chopped
- 1 green pepper, chopped
- 2 cloves garlic, minced
- 1 tablespoon Puerto Rican sofrito
- 1 teaspoon Puerto Rican oregano
- 1/2 teaspoon Puerto Rican cumin
- 1 cup rice
- 2 cups water
- Salt and pepper to taste
Instructions:
- In a large pot, sauté the onions, green peppers, and garlic in the sofrito until the vegetables are softened.
- Add the chicken pieces and Puerto Rican spices, and sauté for a few more minutes.
- Add the rice and water, and bring to a boil.
- Reduce the heat and simmer, covered, for 20 minutes or until the rice is cooked through.
- Season with salt and pepper to taste, and serve.
Nutrition:
- Calories: 420
- Fat: 8g
- Saturated fat: 1.5g
- Cholesterol: 72mg
- Sodium: 505mg
- Carbohydrates: 56g
- Fiber: 3g
- Protein: 28g
2. Puerto Rican Salmon:
This healthy Puerto Rican recipe features baked salmon filets that are served with a Puerto Rican salsa. Puerto Rican salmon is a healthy recipe that is perfect for those who are looking for a low-calorie, high-protein meal. This dish is made with fresh salmon, olive oil, garlic, and onions. It is baked in the oven and served with a side of rice and beans. Puerto Rican salmon is a healthy alternative to other methods of cooking salmon. This dish is full of flavor and healthy fats, making it a great choice for those who are looking to improve their overall health. This recipe is also low in calories and high in protein, making it an ideal meal for weight loss or maintenance.
Ingredients:
- 4 salmon fillets
- 1/2 teaspoon Puerto Rican oregano
- 1/4 teaspoon Puerto Rican cumin
- Salt and pepper to taste
- 1/2 cup Puerto Rican salsa
Instructions:
- Preheat the oven to 350 degrees Fahrenheit.
- Sprinkle the salmon filets with Puerto Rican oregano, cumin, salt, and pepper.
- Spread the Puerto Rican salsa over the top of the salmon filets.
- Bake in the preheated oven for 20 minutes or until the salmon is cooked through.
- Serve with Puerto Rican rice and beans.
Nutrition:
- Calories: 472
- Fat: 21g
- Saturated fat: 3.5g
- Cholesterol: 94mg
- Sodium: 876mg
- Carbohydrates: 7g
- Fiber: 1g
- Protein: 63g
3. Puerto Rican Veggie Burger:
This healthy Puerto Rican recipe features a delicious veggie burger that is served on a whole wheat bun. Puerto Rican Veggie Burger is a healthy Puerto Rican recipe that is perfect for those who are looking for a delicious and healthy burger option. This recipe uses quinoa, black beans, and veggies to create a healthy and flavorful burger that will satisfy your hunger. This recipe uses quinoa, black beans, and veggies to create a healthy and flavorful burger that will satisfy your hunger. Quinoa is a healthy grain that is packed with protein, fiber, and vitamins, while black beans provide an excellent source of protein and fiber. The veggies in this recipe add flavor and nutrients, making this burger a healthy option for anyone looking for a delicious and healthy burger.
Ingredients:
- 1 pound of ground beef
- 1/2 cup bread crumbs
- 1 egg, beaten
- 1 tablespoon Puerto Rican sofrito
- 1 teaspoon Puerto Rican oregano
- Salt and pepper to taste
- 1/2 cup Puerto Rican avocado sauce
- 4 whole wheat hamburger buns
Instructions:
- In a large bowl, mix the ground beef, bread crumbs, egg, Puerto Rican sofrito, and Puerto Rican oregano. Season with salt and pepper to taste.
- Form the mixture into 4 burger patties.
- Grill or cook the burgers in a skillet over medium-high heat for about 5 minutes per side, or until they are cooked through.
- Spread the Puerto Rican avocado sauce on the hamburger buns, and top with the burgers.
Nutrition:
- Calories: 713
- Fat: 39g
- Saturated fat: 10g
- Cholesterol: 143mg
- Sodium: 959mg
- Carbohydrates: 57g
- Fiber: 11g
- Protein: 33g
You can also check another healthy burger toppings on 9 Best Healthy Burger Toppings
4. Puerto Rican Mofongo:
Mofongo is a healthy Puerto Rican recipe that typically consists of mashed plantains, garlic, olive oil, and seasonings. It can be served as a side dish or as a main entrée. Mofongo is usually made with pork, but chicken or shrimp can also be used. Mofongo is a healthy alternative to traditional Puerto Rican dishes because it is lower in fat and calories. Additionally, mofongo is a good source of fiber and potassium. Fiber helps to promote regularity and potassium is essential for maintaining healthy blood pressure levels. when made with healthy ingredients, mofongo can be a part of a nutritious diet.
Ingredients:
- 3 ripe plantains, peeled and sliced into thick rounds
- 3 tablespoons olive oil
- 6 cloves garlic, minced
- 1 teaspoon Puerto Rican oregano
- 1/2 teaspoon Puerto Rican cumin
- Salt and pepper to taste
- 6 strips of bacon, diced
- 1 cup Puerto Rican chicken broth
- 1/2 cup Puerto Rican tomato sauce
- 1 can of Puerto Rican red beans, drained and rinsed
Instructions:
- In a large skillet, heat the olive oil over medium-high heat.
- Add the plantain rounds and fry until they are browned and crispy.
- Remove the plantains from the skillet and place them in a large bowl.
- Add the garlic, Puerto Rican oregano, cumin, salt, and pepper to the skillet, and sauté for a few minutes.
- Add the bacon to the skillet and cook until it is crisp.
- Add the chicken broth and tomato sauce to the skillet and bring to a boil.
- Reduce the heat and simmer for 10 minutes or until the sauce has thickened.
- Add the Puerto Rican red beans to the sauce and simmer for 5 minutes.
- Add the mashed plantains to the skillet and stir until well combined.
- Enjoy your healthy Puerto Rican dish!
Nutrition:
- Calories: 946
- Fat: 63g
- Saturated fat: 16g
- Cholesterol: 143mg
- Sodium: 2168mg
- Carbohydrates: 70g
- Fiber: 11g
- Protein: 33g
5. Puerto Rican Arroz Con Pollo:
Puerto Rican arroz con pollo is a healthy and hearty dish that is perfect for a cold winter day. This dish is made with chicken, rice, and a variety of vegetables. Puerto Rican arroz con pollo is a great way to get your family to eat healthy and get their daily dose of vitamins and minerals. This dish is also very easy to make and can be made in under an hour. So if you are looking for a healthy and delicious Puerto Rican recipe, then look no further than arroz con pollo.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 1 green bell pepper, diced
- 6 cloves garlic, minced
- 1 teaspoon Puerto Rican oregano
- 1/2 teaspoon Puerto Rican cumin
- Salt and pepper to taste
- 1 (3 pounds) chicken, cut into 8 pieces
- 1 cup Puerto Rican white rice
- 2 cups Puerto Rican chicken broth
- 1/2 cup Puerto Rican tomato sauce
Instructions:
- In a large pot or Dutch oven, heat the olive oil over medium-high heat.
- Add the onion, bell pepper, garlic, Puerto Rican origin, cumin, salt, and pepper. Sauté for a few minutes.
- Add the chicken pieces and sauté for a few minutes more.
- Add the Puerto Rican white rice and stir to combine.
- Add the chicken broth and tomato sauce and bring to a boil.
- Reduce the heat and simmer, covered, for 30 minutes or until the chicken is cooked through and the rice is tender.
Nutrition:
- Calories: 898
- Fat: 46g
- Saturated fat: 10g
- Cholesterol: 143mg
- Sodium: 1513mg
- Carbohydrates: 74g
- Fiber: 5g
- Protein: 37g
6. Puerto Rican Pernil:
Puerto Rican pernil is a traditional dish that is made with pork shoulder. The pork is marinated in a variety of spices, including garlic, oregano, and cumin, and then slow-roasted until it is fall-off-the-bone tender. Pernil is often served as part of a holiday meal or for a special occasion, but it can also be enjoyed any time of year. Puerto Rican pernil is typically served with white rice and beans, but it can also be enjoyed with Puerto Rican-style yellow rice or green pigeon peas. Whether you’re serving it for a special occasion or just want to enjoy a delicious meal, Puerto Rican pernil is sure to please.
Ingredients:
- 1 (5-pound) pork shoulder
- 1 tablespoon olive oil
- 2 onions, diced
- 6 cloves garlic, minced
- 1 teaspoon Puerto Rican oregano
- 1/2 teaspoon Puerto Rican cumin
- Salt and pepper to taste
- 1 cup Puerto Rican white wine
- 2 cups Puerto Rican chicken broth
- 1/2 cup Puerto Rican tomato sauce
Instructions:
- In a large pot or Dutch oven, heat the olive oil over medium-high heat.
- Add the onion, garlic, Puerto Rican oregano, cumin, salt, and pepper. Sauté for a few minutes.
- Add the pork shoulder and sauté for a few minutes more.
- Add the Puerto Rican white wine and chicken broth and bring to a boil.
- Reduce the heat and simmer, covered, for 2 hours or until the pork is tender.
- Remove the lid and simmer for another 30 minutes or until the sauce has thickened.
- Serve with Puerto Rican rice and beans.
Nutrition:
- Calories: 1052
- Fat: 73g
- Saturated fat: 24g
- Cholesterol: 193mg
- Sodium: 1573mg
- Carbohydrates: 19g
- Fiber: 3g
- Protein: 66g
Conclusion
Although Puerto Rico is rebuilding after the hurricane, its culture and cuisine remain strong. We hope you will enjoy these healthy recipes as a tribute to the resilience of the Puerto Rican people. If you have any questions or feedback about this blog post, please don’t hesitate to reach out to us. Thank you for your time, and bon appétit!
