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Healthy Life
Thanksgiving Day
It’s time to prepare Thanksgiving Dinner for Thursday Nov. 24.
The crucial question is… Which menu will we have this year?
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Let’s start with the turkey. You can prepare it with white wine, marinated, with butter or without filling.
Now let’s talk about garnishing or the sides because we have various options: boiled green beans that we recommend to be natural because in a can they come with 380 grams of sodium; in the case of mashed potatoes, it’s better to prepare it with natural potatoes, a bit of milk, butter, salt and pepper and it can last you up to 3 days with good flavor and consistency, instead of using boxed mashed potatoes which contain 580 grams of sodium.
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Now let’s turn to delicious sweet potato casserole which would be perfectly prepared naturally if you put the sweet potatoes in the sun so they’ll be sweeter. And when you put them in the oven, instead of using condensed milk you may add a powdered clove to give it more flavor as well as only a bit of sugar on top of the nuts before putting it in the oven.
To receive more recommendations about healthy eating, please contact a Community Health Promoter at 913-677-0100, we would like to chat with you about the reading of food labels and food portion sizes.
Pasta with cherry tomatoes and arugula, and chicken
INGREDIENTS
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•200 to 250 g capellini, fettuccini or spaghetti
•1 cup cherry tomatoes, halved (or red tomato, diced)
•1 cup arugula (or spinach sliced in thin strips)
•¼ white onion, finely chopped
•2 tablespoons olive oil
•2 teeth of garlic, chopped finely
•Salt of sea and pepper black, to the taste
• Roasted chicken
• Parmesan cheese, optional to serve
PROCEDURE
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• Cook pasta al dente according to the package instructions, until it’s firm to the bite.
• In a pan, add olive oil and sauté onion about 2 to 3 minutes over medium heat.
• Add garlic, tomatoes and cook 1 more minute.
• Add arugula or spinach and cook until slightly soft.
• Add the cooked and drained pasta, season to taste with salt and pepper.
• Serve hot with a piece of chicken.
You can serve it with a bit of balsamic vinegar (the combination of flavors is delicious) or Parmesan cheese.
The excess of Day of the Dead or Halloween
After spending a nice Halloween Monday or Day of the Dead, according to the customs of each household, we must think about the food we had in those days that also counts in the daily food.
We focus on the costumes and the offering for our loved ones who have already died, forgetting that the sweets we leave to our children are a real excess.
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Let us watch their loot. They received 15 varieties of chocolates — apparently harmless because they are small — but if we want to check how many calories each contains, we will not be able to find it, since that information is in the bag or the package containing the 350 pieces.
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When we eat one of those chocolates, we always think it’s small and doesn’t count so much, so we decide to take the second, maybe the third, and so on until we eat one of each brand, right? But the worst part is that not only do we do that, but we also let the children do it.
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On the other hand, the offering for the deceased gives us an opportunity to welcome all the delicious tamales, fritters and sweet bread that we almost always put on the altars.
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The most important thing is NOT TO FORGET our traditions. On the contrary we have to continue them from generation to generation, but we should try to include the measurement’s recommendation now. Put breads, but make them small, make tamales, but try to eat only one and in the case of sweets put a limit on the children so that they don’t eat all in one night.
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For healthier eating recommendations, contact a Community Health Promoter from El Centro, Inc., at 913-677-0100.
Crepes with Poblano Cream
INGREDIENTS
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2 cups of flour for Hot Cakes
1lb of mushrooms
1lb of poblano peppers charred, peeled and diced
1 can of corn kernels
1lb of finely chopped onion
1 small bunch of cilantro
1 small bunch of parsley
1 lb of tomato without skin and diced
1 tablespoon of vegetarian bouillon
8 leaves of epazote
1 garlic glove
1 can of milk evaporated
180 grams of Philadelphia cream cheese
1 pinch of sugar
1 pinch of salt
1 pinch of curry
2 cups of soy milk
100 grams of butter
PROCEDURE
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Crepes:
• Melt 50 g of butter in a deep refractory incorporate.
• Add soy milk.
• Add flour gradually while beating, until you have a batter with a slightly lighter consistency than the hot cakes.
• Heat a 10-inch diameter non-stick skillet over medium-high heat.
• Brush pan with butter.
• Add 1 tablespoon of batter, tilt to coat the bottom of the pan evenly.
• Cook for about 30 to 45 seconds until golden on the bottom, turn the crepe and cook for 30 seconds.
• Transfer to a plate.
Repeat with the remaining batter. Yields between 4 to 6 crepes.
Filling:
• Sauté garlic, onion, cilantro in a little bit of oil.
• Add corn and mushrooms, and let it cook for a little bit.
• Add poblano peppers (leaving 100grs aside for cream).
• Add the tomato, bouillon, curry and 2 epazote leaves, and let simmer until it’s a little dry not too soggy.
Cream:
• In a blender, adds evaporated milk, cream cheese, parsley, poblano peppers (100 gr), salt and sugar, and process until smooth.
• In a skillet put butter or oil and heat.
• Transfer cream to skillet, cook moving constantly.
• Stuff each crepe with filling.
• Pour some cream.
• Decorate with poblano peppers cut into strips, corn kernels, cilantro or squash blossoms.
Hot drinks and cold weather
It’s time to consider fighting the coldness of the season with the help of a jacket and not with the help of a hot drink, that we always use as an excuse to accompany it with sweet bread, or an apple or pumpkin pie.
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Fall season confuses us by making us think that the cold has arrived. We think that we must be at home warm with food that makes us happy, to end the cold that we have in mind when seeing the shorter evenings or maybe because the sun warms us up less.
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That immediate comfort through sweet and hot drinks ends the moment when we take them; but at the end of the year what we get to keep are the extra pounds that we acquire with those sweet drinks… to compliment the delicious bread that we ate!
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So don’t throw away all the hard work that you did over the year to control your weight just because you paid attention to a desire for a hot coffee or apple punch or the famous strawberry corn-flour drink. All of those drinks start being for sale these days. Be strong and say “NO THANKS” while recalling the high caloric content they contain.
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If you need more information about the healthy eating talks, please contact El Centro Inc., at 913-677-0100 and ask for a Community Health Provider. Remember that our services are free for the Latino community.
Alambre de res con pimiento morrón y champiñones
INGREDIENTS
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20 flour tortillas
6 beef steaks slice into thin strips
4 red bell peppers diced
12 slices of bacon chopped
½ kg. of Oaxaca cheese
3 onions medium chopped finely chopped
½ lt. of oil
Black pepper and salt to taste
PROCEDURE
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• Heat oil in a frying pan.
• Add bacon until brown, drip excess fat, set aside.
• In the same pan, fry onion and peppers until crisp-tender.
• Season meat with salt and pepper, and add it to the skillet, along with the bacon, cook meat until cooked through.
• Add cheese evenly on top of the meat.
• Warm tortillas and add preparation while cheese is melting.
Medical home
When we talk about health, we think it’s the moment when we are not sick or when nothing is hurting, but we do not concern ourselves much thinking that we can work against disease all the time through what we eat and the physical activity that do we do.
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Did you know that we have to visit the doctor at least 1 time a year to confirm that we are healthy, even though we have no pain? Yes, it is, because there are diseases that do not cause pain or that are not seen with the naked eye.
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We invite you to think whether in the last 12 months have you visited your doctor or if you have one that always visits the same clinic or office. This is currently called "Having a medical home" because it is very important that one doctor has your medical history and knows the changes that your body is having and thus he / she will know the best treatment that can help.
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So we invite you to look for your doctor, regardless of whether you have health insurance or not, because there are options that you can find if you make a request at local clinics and Health Coaches can also help.
Please contact El Centro Inc. at 913-677-0100 and ask for a Community Health Provider and we will gladly explain the process to have a medical home.
Charro Beans
INGREDIENTS
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½ lb bacon cut into ½-inch strips
½ lb Vienna sausages cut into ½-inch pieces
2 cups finely chopped white onion
2 tablespoons finely chopped garlic
1 jalapeno pepper, seeded, finely chopped
2 cans (15 ounces each) of beans, undrained
1 lb diced tomatoes
½ cup water
¼ teaspoon ground black pepper
2 tablespoons chopped fresh cilantro
PROCEDURE
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1. Sauté bacon in a large saucepan or iron pot over medium heat for 5 minutes.
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2. Add sausages, onion, garlic and jalapeno.
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3. Cook for 4 minutes or until onion is tender, stirring occasionally.
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4. Add beans, undrained tomatoes, water and pepper.
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5. Stir to combine.
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6. Cook for 10 minutes or until the mixture has thickened slightly, stirring occasionally.
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7. Top each serving with cilantro.
IMITATION CRAB SALAD
INGREDIENTS
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• 1 package of imitation crab (surimi)
• 1 can of Mexican cream (Media Crema)
• 1 bunch Cilantro
• 1 tablespoon Mayonnaise
• 1 package of toasted or baked tortillas
• ¼ unit of lettuce
• 1 avocado (optional)
PROCEDURE
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To start preparing surimi salad with mayonnaise, first you have to know is how to prepare the surimi.
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• Open surimi rolls to cut into strips, such as fraying a piece. This can be done with your hands.
Then go adding the remaining ingredients to continue the preparation of the salad.
• First add the cilantro, previously washed and chopped very finely.
• Add lettuce finely chopped.
• Ad the can of half cream.
• Incorporate mayonnaise.
Harvest season
The harvest season continues as well as the doubling food stamps (SNAP / Food Stamps) thanks to Double Up Food Bucks program. If you have the EBT card program that comes from food stamps, you have the opportunity to spend up to $25 a day at the local farmer’s market and double that money that lets you buy fresh fruit and vegetables.
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It’s important to remember this season’s produce: lettuce, avocado, onion, sweet potato, corn, red peppers, cauliflower and eggplant. Everything is available in local farmer’s markets in Kansas and Missouri that participate in the doubling program.
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Some participating markets are:
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KCK Farmers Market at 2220 Central Ave. Kansas City KS (Tuesday 7: 30-1pm)
Strawberry Hill Farmers Market at No. 6th and Bernett, Behind the Department. Kansas Health (Wednesday 7: 30-1pm)
KCKCC Farmers Market in the parking Kansas City Kansas Community College (Thursday 7: 30-1pm)
Northeast Farmers Market at 3001 Independence Ave. Kansas City MO (Thursday 4pm - 7pm)
Overland Park Farmers Market in 7950 Marty St. Overland Park KS (Saturday 7: 30-1pm)
Rosedale Farmers Market in 4020 Rainbow Blvd Kansas City KS (Sunday 10-2: 30)
Visit a participating farmer’s market near you to double your stamps. If you are going through a difficult economic situation due to lack of work or perhaps because of the reduction of your working hours due to the season, and you need information about the program, please contact a Community Health Promoter the Center Inc. to 913-677-0100 for requirements.
Sopes
A ‘sope’ is a traditional Mexican dish originating in the central and southern parts of Mexico, where it was sometimes first known as ‘pellizcadas.’ It is an ‘antojito’ which at first sight looks like an unusually thick tortilla with vegetables and meat toppings. The base is made from a circle of fried masa.
INGREDIENTES
​SOPES
• 4 cups MASECA flour
• 2½ cups water
• ½ teaspoon
• salt
FILLING
• 1½ cups beans refried
• 1½ cups tinga chicken
• 1½ cups Mexican cheese
• 1 cup tomato, seeded and chopped
• ¾ cup chopped onion
• ½ cup aged cheese cotija style, crumbled
• 2 cups iceberg lettuce, chopped
• 2 cups green or red sauce
• ½ cup oil for frying
PREPARACION
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• Mix Maseca flour with water and salt for five minutes or until the dough does not stick to your hands.
• Divide into 20 equal portions and shape into balls.
• Flat then as thick tortillas and not very large (7cm diameter).
In a hot griddle:
• Cook each sope for a minute and turn, cook other side until golden. Repeat the action until finish.
• Take each sope and turn on top the side that was cook first, pinch the outskirt to make a border. Be careful because the sopes will be hot. Cover with a cloth towel to keep them warm and prevent from drying.
• Fry sopes in a pan with little oil until lightly browned and drain excess oil.
• Spread on top a tablespoon of hot refried beans.
• Add chicken, tomato, onion, lettuce, cheese, sauce of your choice.
• Serve immediately.
Mexican style zucchini with chicken
INGREDIENTS:
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• 2 tablespoons of butter
• 2 tablespoons of minced garlic
• 1 cup of thinly sliced ​​zucchini
• 4 tomatoes, chopped
• ¼ cup of chopped onion
• 1 chicken breast without skin or bone, cut into ​​1 cm cubes
• 1 tablespoon of butter
PROCEDURE
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• Melt the 2 tablespoons of butter in a large skillet over medium heat.
• Cook garlic in butter until soft, approximately 1 minute.
• Stir in zucchini, onion and tomatoes. Cover and cook for 2 minutes.
• Add the chicken and the other tablespoon of butter. Cover and cook, stirring occasionally, until chicken is completely cooked, about 5 minutes.
Pork in peanut butter sauce with rice
INGREDIENTES
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- 300 g of pork loin meat
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- 1 Onion
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- 4 tomatoes
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- 1 cup of peanuts
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- 1 Clove
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- 1 Clove of Garlic
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- Chipotle to taste
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- Salt and ground black pepper.
PREPARACION
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• Cut the pork into pieces of 5 centimeters approximately.
• Boil in a pot with water seasoned with salt and pepper.
• Cut the onion in half and add one half to the meat. When it comes to a boil, lower heat to medium and cook half covered for about 45 minutes.
Meanwhile, prepare the peanut sauce.
• Roast tomatoes and peppers. When the tomatoes’ skin is roasted, put them in the blender without blending and reserve
• Roast peanuts, the other half onion and the garlic clove.
• When roasted, add to blender.
• At the end of the 45 minutes and when meat is tender, take one cup of the meat broth and add it to the blender.
• Liquefy well until you have a thick sauce.
• Put the peanut sauce in a pot and add the meat.
• Let simmer for 15 minutes before serving.
Spaghetti with shrimp and vegetables
INGREDIENTS
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• 1 package of pasta (linguine, spaghetti, fettuccine, etc.)
• 1 pound shrimp
• 1 lb diced fresh tomatoes
• Broccoli
• Carrot
• Zucchini
• Butter
• Olive Oil
•Salt
• Pepper
•Garlic
PROCEDURE
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• Cook the pasta following the instructions in the box.
• Fry garlic in butter and a little bit of olive oil.
• Add the tomatoes and simmer
• Add the shrimp (previously cleaned) and vegetables, and let them cook.
• Add the shrimp and vegetables to the pasta.
Enjoy!
Tuna Pie
INGREDIENTS
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3 cans of tuna
3 roasted red peppers or 3 cans of piquillo peppers
2-3 tablespoons mayonnaise
Whole wheat bread without crust
For garnish:
1 can green olives
1 hard-boiled egg
shredded carrot
4-5 cooked white asparagus (optional)
PROCEDURE
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• Mix the tuna with peppers, mayonnaise and asparagus (if you want to add them) with mixer until you have a homogeneous mixture.
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• Cut the edges of the bread with a knife.
In a rectangular mold, large enough to fit two slices of bread side by side:
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• Place two slices on the bottom and a layer of the mixture previously done with the help of a spoon. • Continue to layer with sliced bread and mix until you finish with a layer of sliced bread.
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• Put the mold in the refrigerator at least one hour so that it cools and settles.
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• Meanwhile, boil the egg, let it cool, peel and cut into slices.
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• Put the tuna pie in a serving tray.
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Garnish
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• Spread a layer of mayonnaise on top.
• Cut the olives in half
• Put the olives and the egg slices on top.
• Cover the sides of the tuna pie with the carrots.
“Molletes” with beans and cheese
INGREDIENTS
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½ kg refried beans (or a normal can)
6 rolls halved (or 1 loaf of French bread)
350 g. Swiss or Chihuahua cheese grated.
For pico de gallo
2 Serrano peppers
½ onion, medium
4 Roman tomatoes
1 lime
1 tsp. olive oil
5 cilantro sprigs
1 pinch of salt
PROCEDURE
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• Heat beans and spread on top of each halved-bread. Cover completely with cheese.
• Put in the oven at 250 ∞F until cheese is lightly browned.
• Serve with ‘pico de gallo’ aside, depending on people’s preference.
Prepare pico de gallo.
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• Chop onion finely, add the lemon juice and let it marinate for 15 minutes.
• Cut tomatoes lengthwise into two and with a spoon take out the seeds; cut into sticks and then dice.
• Add pepper and cilantro finely chopped, oil, salt, and mix all.
Shrimp a la ‘diabla’
with rice
INGREDIENTS
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• 1 lb. large shrimp, cleaned and deveined (leave the tails on)
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• 2 cups tomato purée
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• 3 garlic cloves, finely diced
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• 2 jalapeño peppers
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• 2 chipotle peppers, in adobo sauce
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• 2 tablespoons olive oil
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• 1 avocado
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• 1 teaspoon cumin powder
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• Salt and pepper to taste
PROCEDURE
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• Prepare the sauce in a deep pan on the stove. Sauté the garlic using one tablespoon of olive oil, then add the tomato purée, salt and pepper.
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• Separately grill the jalapeño peppers. Afterwards, put them in the food processor or blender with the chipotle peppers and blend with a little water. Add to the tomato sauce mixture and continue cooking for 15 minutes.
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• In a bowl, season the shrimp with cumin, salt and pepper. Then, in a separate skillet, add the remaining olive oil and cook the shrimp until they are pink.
Physical activity
Doing physical activity regularly helps us to improve health and fitness in general, it makes us feel stronger and helps maintain a healthy weight according to our height.
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What is considered a physical activity?
It’s any body movement that makes the muscles work. When you exercise, you use more energy than when you’re resting.
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Physical activity helps to:
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• Maintain a healthy weight and burn the calories we consume.
• Reduce the risk of chronic diseases such as diabetes, heart and lungs problems.
• Live healthy.
How much exercise should an adult do daily?
It’s advisable to do 30 minutes daily or at least walk to help the body stay in constant motion and not accumulate calories.
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If you want to do some physical activity, seek the advice of a coach or a person who has already practiced so that they recommend you warm up or stretching exercises to avoid injuries or further complications. In the same way, it’s very important to use the proper clothing and shoes. In addition, there are easy and simple exercises that can help you stay active, for example:
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• Use a scarf and toss it in the air to play with it. The effort made to catch it again will help you keep moving. Repeat this action for 15 minutes per day.
• Use an inflated balloon and play with it for 15 min throwing it into the air and preventing it from falling to the floor. Start with your right hand and then repeat the action with the left hand.
Swiss Enchiladas
INGREDIENTS
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3 cups chicken, cooked and sliced
1 large onion, roasted
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2 tablespoons of vegetable oil, more for frying tortillas
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1 large can of green enchilada sauce
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1 cup sour cream, more for garnish
6 corn tortillas
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Shredded Monterey Jack cheese to taste
PROCEDURE
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• Mix chicken with the onion. Reserve.
• Heat vegetable oil in a large skillet over medium heat. When hot, add sour cream and sauce. Mix well. Reduce flame and cook with low heat. Reserve.
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• To make enchiladas:
• Preheat oven to 375° F.
• On medium heat, fill a large skillet with 1 inch of vegetable oil. When it’s hot, fry the corn tortillas on each side until they can be bent.
SNAP: Eligibility
There are several state programs that can help American citizens when they’re enduring necessity. For example, through the Department of Protection of Children and Families (DCF) you can request:
• Childcare
• Medical Service
• Food Stamps
In the case of food stamps, the eligibility requirements for US citizens are determined by income, expenses and resources in the household; since the gross monthly income (before deductions) must be 130% or less of the federal poverty level.
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As an example, a family of 4 citizens with an income of $ 2,552 could claim the benefit of the stamps if they meet the requirements, since it’s necessary to show proof of income and expenses such as rent payment, payroll check, social security cards, bank account information, etc.
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Once eligibility is confirmed, a ‘Promotora de Salud’ from El Center can help you fill out the application for the stamps and the response for service depends on your telephone interview with a social worker from DCF.
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Once your application is approved, you’ll receive an EBT card that can be used on any affiliate supermarket Food Stamp program to get food for the family.
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If you are interested in knowing whether or not you qualify, please contact us at 913-677-0100.
Ensalada fresca con pasta
INGREDIENTS
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1 cup of pasta of neckties or spiral
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1 small jar of red peppers cut finely
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1 bottle of your preferred basil pesto
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1 cup fresh arugula
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cheese shredded mozzarella
chopped almonds
PROCEDURE
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• Cook pasta as shown in the box.
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• When ready, let it cool for a few minutes and blend with the rest of the ingredients.
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• Serve immediately or refrigerate in a closed container for a couple of days.
My Plate and portions
Every day we face a challenge when we have to prepare food for our family. We're running out of ideas or perhaps recipes, but there’s a new tool to help you let your imagination and creativity fly at the time you prepare healthy meals for your family: “My plate” that can be used to improve the selection of your foods.
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Being well informed about prices and seasonal products that are available to prepare healthy meals for your family is something you can do every day in order to maintain a balanced diet for your loved ones.
Maybe you've seen this picture of “My Plate” on several products or health-related materials. And ... What does “My Plate” mean? Well, it’s the example of the different food groups we should consume every time we eat.
That’s why it’s very important to know what foods must be present and the right portion of each:
• Fruits: 2 cups daily
• Vegetables: 2 ½ day
• Grains: 5 oz. daily = portions or pieces
• Dairy: 3 servings daily
• Proteins: 5 to 6 oz. = 2 servings daily fist-sized hand
My Plate helps us:
• Increase consumption of fruits and vegetables
• Have a varied diet
• Eat moderate portions
• Limit saturated fats, sugars and salt
Eggplant pizza
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INGREDIENTS
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1 Eggplant
1 teaspoon salt
2 tablespoons dried Italian herbs (Italian seasoning)
2 tsp olive oil
1 ½ cups of sauce marinara
6 large basil leaves, cut into strips
1 ½ cup mozzarella cheese, shredded
3 slices of cooked Turkey ham, finely chopped
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PROCEDURE
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Cut the two ends of the Eggplant; then cut into slices about ¾ inch thick.
Place the eggplants on a plate with a paper towel. Generously sprinkle both sides with salt. Let stand for 30 minutes, then clean the water that came out of the Eggplant with another paper towel.
Preheat oven to 375º F. Cover a tray with baking paper (parchment paper).
Place the slices of Eggplant on tray.
Sprinkle with olive oil and Italian herbs. Bake for 20-25 minutes.
Check out the oven carefully and add marinara sauce to taste, a few strips of Basil, mozzarella cheese, and ham chopped on each slice of Eggplant.
Put the oven on Grill (broil) option. Bake for 5 minutes, or until the cheese is melted and lightly browned.
Double Up Food Bucks program
As part of our support for Latino families in the increased consumption of fresh fruits and vegetables, we are inviting you to learn about the "Double Up Food Bucks Kansas City" program with the local farmers markets in Kansas City Kansas and Missouri.
Through the "Double Up Food Bucks Kansas City" program people with food stamps can get the wonderful doubling of their money when they buy fruits and vegetables.
So if you have the EBT stamps card from Kansas or Missouri seek the Market’s information table and purchase from $1 to $25 maximum per day from your card to get double; i.e. if you buy $5 with your food-stamps card, you will receive $10 and if you buy $25 you will receive $50. Remember that some markets sell honey, milk, bread and organic egg.
You can find a table of information of the “Promotoras de Salud” from El Centro Inc. in the following local farmers markets:
Wyandotte County
· Strawberry Hills KC KS
· Central Ave. KC KS
· Rosedale KC KS
· KCK Community College
Johnson County
· Down Town Overland Park
Jackson County
· Independence Ave.
Seasonal Food
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We constantly hear the message that parents must get closer to natural life and that we should eat more fresh, seasonal fruits and vegetables to teach our children this new lifestyle, but ... how are we going to teach something that we don’t know?
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So the first thing we want to share is the type of foods that are grown and available for you to plan how to include them in the preparation of your food.
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Remember that Kansas City Cultivate is responsible for the program of local farmers and if you have food stamps through the DCF, you can double your money to buy fruits and vegetables.
For more information contact Promotoras de Salud at 913-677-0100
Tortitas de Coliflor Rellenas de Queso Manchego
Ingredientes
-1 cabeza de coliflor,
floretes picadas en trozos grandes
-10 onzas de queso Manchego,
cortado en trozos de 1 pulgada
-1 diente de ajo picado
-4 huevos
5 tomates Roma, molidos
2 ramitas de cilantro
1 cucharadita de orégano
mexicano seco, triturado
½ taza de harina
½ cebolla amarilla,
picada en trozos
aceite para freír
(se recomienda de semilla de uva)
sal marina al gusto
pimienta al gusto
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Instrucciones
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Enjuaga y rebana los floretes de coliflor en 2-3 pulgadas de tamaño.
En una olla mediana ponga la coliflor a vapor durante 10 minutos. Escurra y deja enfriar
Inserta un trozo de queso en cada florete . Presionar firmemente en el puño de la mano , presionando y escurriendo el agua y compactando firmemente.
En un tazón mediano, bate las claras de huevo a punto de turron. Añade las yemas de huevo una por una . No batas de mas.
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Pasa cada pieza de coliflor en harina y reboza con huevo.
Calienta el aceite en la sartén de tamaño mediano. Frie cada pieza de coliflor uniformemente hasta que se doren . Aproximadamente 30 segundos a 1 minuto por cada lado.
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Coloca cada pieza en un plato cubierto de toallas de papel para absorber el aceite extra. Para preparar la salsa de tomate calienta 1 cucharada de aceite en una cacerola mediana. Agrega el tomate, la cebolla, el cilantro, el orégano y el ajo. Añade sal y pimienta al gusto.
Cocina hasta que hierva a fuego lento . Retira del fuego y licua en una licuadora hasta que quede suave
(licuar es opcional).
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Para servir:
Coloca 2-3 cucharadas de salsa de tomate en un plato para servir. Coloca 3-4 piezas de coliflor sobre la salsa. Sirve a temperatura ambiente.
