healthy mexican cuisine
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Mexican Stuffed Tomatoes
Recipe courtesy Rachael Ray
Prep Time: 10 minutes
Yield: 4 servings
5 yellow vine-ripe tomatoes
Salt and pepper
2 jarred pimentos, drained and chopped
1/4 red onion, chopped
1/2 small zucchini, 1/4-inch dice
1 jalapeno pepper, seeded and finely chopped
1/2 lemon, juiced
1/2 teaspoon dried oregano, crushed in palm of your hand
2 tablespoons, a handful, fresh cilantro or flat-leaf parsley leaves, your choice, chopped
2 tablespoons dried bread crumbs
2 tablespoons extra-virgin olive oil, 2 turns of the bowl
Cut the tops off 4 tomatoes and trim a thin slice off the bottoms so that they will sit upright easily. Hollow out the tomatoes with a spoon over garbage bowl or sink. Season tomatoes with salt and pepper. Remove stem of remaining tomato. Seed and chop tomato.
In a bowl, combine chopped tomato, pimentos, onions, zucchini, jalapeno, lemon juice, oregano and cilantro or parsley. Sprinkle bread crumbs evenly over the bowl. Add extra-virgin olive oil, 2 turns of the bowl in a slow stream or about 2 tablespoons. Toss mixture to combine and season, to taste, with salt and pepper. Fill the empty tomatoes with stuffing and serve.
Copyright (c) 2006 Television Food Network, G.P., All Rights Reserved
Yield: 4-1/2 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
1-3/4 cup dried pinto beans (12 ounces)
1-1/4 cups chopped onion
3 cloves garlic, minced
2 teaspoons ground cumin
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/2 teaspoon ground coriander
1 teaspoon salt
1/4 teaspoon freshly ground pepper
Wash and pick over the beans. Cover them with water and soak for 4 hours or overnight; drain.
Cover the beans with fresh water in a large saucepan. Bring to a boil; reduce the heat. Cover and simmer for 1 to 1-1/2 hours, or until the beans are tender.
In a medium skillet, saute the onion, garlic, and cumin in the oil for 4 minutes. Add the green pepper and saute 5 minutes longer.
Drain the beans; reserve 1/2 cup liquid. Mash the beans with the reserved liquid; add the sauteed vegetables, the coriander, salt, and pepper. Mix well.
Nutritional Information Per Serving (3/4 cup):
Calories: 232, Fat: 3 g, Cholesterol: 0 mg, Sodium: 395 mg, Carbohydrate: 40 g, Dietary Fiber: 14 g, Sugars: 5 g, Protein: 12 g
Diabetic Exchanges: 2-1/2 Starch, 1 Very Lean Meat
Edited by: ASK4JJG at: 5/22/2011 (19:15)
Black Bean Enchiladas
1 large onion, chopped
1 medium green pepper, chopped
2 tablespoons chicken broth
2 cans ( 15 oz each) black beans, rinsed and drained, divided
1 1/2 cups picante sauce, divided
12 flour tortillas ( 6 inches)
2 medium tomatoes, chopped
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup shredded part-skim mozzarella cheese
3 cups shredde lettuce
6 tablespoon fat-free sour cream
In a nonstick skillet, cook and stir onion and green pepper in broth for 2 to 3 minutes or until tender. Mash one can of black beans. Add to the skillet with 3/4 cup of picante sauce and remaining beans; heat through. Spoon 1/4 cup mixture down the center of each tortilla. Roll up and place, seam side down, in a 13 inch by 9 inch by 2 inch baking dish coated with nonstick cooking spray. Combine tomatoes and remaining picante sauce; spoon over enchiladas.
Cover and bake at 350 degrees for 15 minutes. Uncover; sprinkle with cheeses. Bake 5 minutes longer.
To serve, place 1/2 cup lettuce on each plate and top with two enchiladas. Garnish each serving with 1 tablespoon sour cream.
Yield: 6 servings
Nutritional analysis: one serving ( 2 enchiladas) equals
404 calories, 9 g fat ( 1 g saturated), 7 mg cholesterol, 1,477 mg sodium, 60 g carbohydrate, 9 g fiber, 21 g protein.
3 1/2 starch, 3 lean meat, 2 1/2 starch, 1 fat
From The American Institute for Cancer Research AICR
No Butter Needed
Summer is not over yet, so fire up the grill for a summertime favorite. Corn is a good source of lutein, a cancer-protective phytochemical is at its peak right now. It is a great time to try this interesting new recipe, in which cumin and lime add an amazing zing. You may never ask for butter again. Really. No butter, just plenty of flavor. Roast a few extra ears, so you can cut the kernels off the cob and add them to salads, salsas, or soups.
1 Tbsp fresh lime juice
1 tsp ground cumin
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 tsp extra virgin olive oil
6 ears fresh corn, in the husk
2 limes, cut lengthwise into wedges
Heat the grill, or preheat the oven to 500 degrees.
In a small bowl, whisk together the lime juice, cumin, salt, pepper and oil.
Prepare the corn, one ear at a time. Pull off and discard the 2 or 3 tough outer leaves. Carefully pull back the remaining leaves (without tearing them off), one at a time, until you can see the kernels. (If you can only uncover half the ear without tearing the husks that will work just as well.) Pull off all of the silk and brush the kernels with the oil mixture, using just enough to coat them lightly.
Smooth the folded leaves back into place, one by one, until the ear is completely covered.
Arrange the corn on the grill or place them in the oven. Roast for 15 minutes. If you are using a grill, turn the ears 2 or 3 times. (This is not necessary if oven-roasting.)
Serve the corn immediately, accompanied by additional salt, if desired, and lime wedges, which are squeezed over the corn, instead of using butter.
Makes 6 servings
91 Calories, 3g Total Fat (less than 1g Saturated Fat), 17g Carbohydrate, 3g Protein, 2g Dietary Fiber, 207mg Sodium
Nopales (Cactus) Salad
From: Don Strange of Texas Inc. via San Antonio Express-News
1 lb cactus, sliced
1 medium onion
3 tomatoes, seeded, skinned and chopped
1 bunch cilantro, chopped
1 tsp black pepper
1 tsp salt
1 tsp dried oregano
2 Tbsp fresh lemon juice
2 Tbsp extra-virgin olive oil
Blanch cactus strips until tender, drain and cool. Toss with onion, tomatoes, cilantro, pepper, salt, oregano, lemon juice and olive oil and serve chilled.
Makes 8 servings
Approximate nutrition per serving:
60 calories, 1g protein, 7g carbs, 2g dietary fiber, 3g sugar, 4g fat, 0mg cholesterol, 310mg sodium
Tilapia Veracruz Style
Bring the flavors of the sea and earth to the table with this fabulous entrée! From eatbetteramerica.
Prep Time:15 min
Start to Finish:40 min
1 teaspoon olive oil
1/2 cup finely chopped onion
2 teaspoons finely chopped garlic
1 can (15 oz) Muir Glen(r) organic diced tomatoes
1 medium green bell pepper, cut into julienne strips
2 jalapeño chiles (from 7-oz can), drained
1/2 teaspoon salt
1/2 teaspoon pepper
3 dried bay leaves
1 teaspoon dried oregano leaves
1/4 cup finely chopped fresh cilantro
1/4 cup large pimiento-stuffed olives, coarsely chopped
1/4 cup capers, drained
1 tablespoon margarine or butter
1 lb tilapia or red snapper fillets
3 or 4 jalapeño chiles (from 7-oz can), drained, seeded and cut into wedges, if desired
2 cups hot cooked white or brown rice
1. In 12-inch nonstick skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring constantly, until tender. Stir in tomatoes. Heat to boiling. Stir in bell pepper and 2 jalapeño chiles. Cook uncovered 2 minutes, stirring constantly, until vegetables are crisp-tender. Stir in salt, pepper, bay leaves, oregano and cilantro. Cover; cook 8 minutes, stirring occasionally. Stir in olives and capers. Cover; cook 5 minutes longer, stirring occasionally, until vegetables are tender.
2. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In 12-inch skillet, heat margarine over medium-high heat. To seal in juices, cook fish in butter just until golden brown on each side. Place fish in baking dish. Spoon tomato mixture over fish.
3. Bake 17 to 22 minutes or until fish flakes easily with fork. Garnish with 3 or 4 jalapeño chiles.
High Altitude (3500-6500 ft): No change.
1 Serving: Calories 300 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1 1/2g, Trans Fat 1g); Cholesterol 60mg; Sodium 1730mg; Total Carbohydrate 33g (Dietary Fiber 3g, Sugars 5g); Protein 25g Percent Daily Value*: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 20%
Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 2 1/2 Lean Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1 oz-equivalents Grains, 3 oz-equivalents Meat & Beans, 1 c Vegetables, 1 tsp Fats & Oils
Serve this delicious fish and sauce with hot cooked white rice.
This was delicious!
This dish was not only full of flavor but it was easy to make and looked beautiful. I didn't have any rice but I used whole wheat pasta. I added red bell pepper and black olives as I didn't have the other ingredients but I will make this again with the green olives and green bell as I think this would add more complex flavor. This is a must try.
Posted at 9:38 AM on May 27 2008 by gina , hayward CA
Real Homemade Tamales
Prep Time: 35 Minutes
Cook Time: 3 Hours
Ready In: 3 Hours 35 Minutes
Yields: 4 servings
"I had been looking for a Tamale recipe for years. One day I went to the international market and stood in the Mexican aisle till a woman with a full cart came by. I just asked her if she knew how to make Tamales. This is her recipe with a few additions from me. This is great served with refried beans and a salad."
5 ounces pork loin
1/4 large onion, halved
1/4 clove garlic
1 dried California chile pods
1/2 cup water
1/4 teaspoon salt
1/2 cup masa harina
1/4 (10.5 ounce) can beef broth
1/4 teaspoon baking powder
1/8 teaspoon salt
2 tablespoons and 2 teaspoons lard
1/4 (8 ounce) package dried corn husks
1/4 cup sour cream
1. Place pork into a Dutch oven with onion and garlic, and add water to cover. Bring to a boil, then reduce heat to low and simmer until the meat is cooked through, about 2 hours.
2. Use rubber gloves to remove stems and seeds from the chile pods. Place chiles in a saucepan with 2 cups of water. Simmer, uncovered, for 20 minutes, then remove from heat to cool. Transfer the chiles and water to a blender and blend until smooth. Strain the mixture, stir in salt, and set aside. Shred the cooked meat and mix in one cup of the chile sauce.
3. Soak the corn husks in a bowl of warm water. In a large bowl, beat the lard with a tablespoon of the broth until fluffy. Combine the masa harina, baking powder and salt; stir into the lard mixture, adding more broth as necessary to form a spongy dough.
4. Spread the dough out over the corn husks to 1/4 to 1/2 inch thickness. Place one tablespoon of the meat filling into the center. Fold the sides of the husks in toward the center and place in a steamer. Steam for 1 hour.
5. Remove tamales from husks and drizzle remaining chile sauce over. Top with sour cream. For a creamy sauce, mix sour cream into the chile sauce.
Amount Per Serving
Calories: 236, Total Fat: 16.6g, Cholesterol: 37mg, Sodium: 394mg,
Total Carbs: 12.5g, Dietary Fiber: 2.1g, Protein: 9.1g
(chilaquiles, tortillas strips layered with meat, salsa and cheese, is a favorite dish in Mexico, and a popular way to use leftovers) Makes 4 servings 9x13 baking dish 400 degree oven 20 minutes
1 Large onion, thinly sliced, separated into rings
6 (6-inch) corn tortillas, cut into 1/2 in strips
1/2 Lb. cooked skinless boneless chicken breast, cut into strips, or diced
2 tomatoes, diced
1 (11-ounce) jar salsa
3/4 C low-sodium chicken broth
3/4 C grated reduced fat cheddar cheese
1. Preheat the oven to 400 degrees. Spray baking dish with nonstick spray.
2. Spray a nonstick skillet with nonstick spray and saute Onion until soft
3. Put half of the tortillas in the baking dish, covering the bottom (overlap tortilla strips if necessary). Top with 1/2 the chicken , 1/2 the tomatoes half the onion, and half the salsa, Repeat.
4. Pour in broth. Cover with foil and bake 15 mins...push tortilla's down into the broth to keep "tender".
5. Uncover, sprinkle with cheese and bake uncovered, until cheese melts about 5 minutes longer
Per serving: 296 Cal, 8 g Fat, 4 g Sat Fat, 6 mg Chol, 937 mg Sod, 31 g Carb, 4 g Fib 28 g Prot, 276 mg Calc.
Weight Watcher's points 6 per serving from Cook it Quick by Weight Watchers
Serve this with a salad of black beans, corn and chopped red onion. Dress the salad with a simple Mexican Vinaigrette made of olive oil, red-wine vinegar, chili powder and cilantro.
Tex-Mex Black Bean Salad
1 C canned black beans, rinsed, and drained
1 (10-ounce) pkg frozen corn, thawed
1 red onion thinly sliced
4 T red-wine vinegar
4 T olive oil
1/2 T. chili powder
2 T. cilantro
Combine and let marinate while making the Chilquiles
Note: I have added 1 can diced green chilis (no points) but lots of flavor to the Chilaquiles Casserole, and 1 seeded finely minced Jalapeno to the Black Bean salad
Chayotes are the main ingredient in this delicious vegetarian dish.
6 medium chayotes, washed
1/3 C. flour
3 C. skim milk
1 C. evaporated skim milk
1/2 C. low-fat sour cream
1 1/2 T. chopped fresh parsley
3 scallions, minced
pepper, to taste
very small amount of salt (optional)
1. In large saucepan, bring 4 quarts of salted water to a boil.
2. Add chayotes, cover and cook until they are tender when pierced with a skewer, about
3. While chayotes are cooking, prepare sauce.
4. In small bowl, whisk together flour and 1/2 C. skim milk until smooth.
5. In large, nonaluminum saucepan, stir together remaining skim milk and evaporated skim
milk. Bring to simmer over medium heat.
6. Very gradually whisk in flour mixture. Stir until sauce boils and thickens.
7. Reduce heat to very low and cook for 2 minutes, stirring occasionally.
8. Stir in sour cream, parsley and scallions, and season to taste with salt (optional) and
plenty of pepper.
9. Drain chayotes and cut into 1/4-inch thick slices. Put sliced chayotes in serving bowl,
pour sauce over and serve immediately.
YIELD: 10 servings SERVING SIZE: 3/4 cup
NUTRITION ANALYSIS PER SERVING: Calories, 91; Total fat, 1 gram; Saturated fat, 0 grams;
Cholesterol, 3 milligrams; Sodium, 77 milligrams*; Dietary fiber, 0 grams;
Carbohydrates, 14 grams; Protein, 6 grams
*Sodium content does not include addition of optional amounts of salt mentioned in recipe.
From Healthy Hispanic Recipes by the National Cancer Institute.
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