Category: Healthy Mexican Food

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Healthy Mexican and Southwestern recipes are easy to make, delicious, and nutritious. You don’t have to give up the foods and flavors you’ve always loved. Step into the De Las Mías cocina and bring inspiration into your kitchen.

Healthy Mexican Food, Recipes

Pico de Gallo Salsa

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I call this Pico de Gallo the mother of all salsas! All fresh ingredients!

  1. Chop all the ingredients.
  2. Combine and enjoy.
  3. Note: The great thing about pico is that you can top any taquito recipe with it, or just simply eat it on a warm corn tortilla, add lettuce, or any roasted vegetable and make a vegetarian taquito out of it!
fácil Nivel | 30 minutos Tiempo total | 110 Calorías

Ingredientes:

  • 2 fresh whole green chiles, seeded and chopped
  • 4 medium chopped tomatoes
  • c chopped red onion
  • c chopped fresh cilantro
  • salt and black pepper, to taste

Nutrition Information:

Grasa total: 1 g; Grasa saturada: 0 g; Grasas trans: 0 g; Colesterol: 0 mg; Sodio: 20 mg; Carbohidratos: 26 g; Fibra: 6 g; Azúcares: 15 g; Proteína: 5 g; Vitamina D: 0 mcg; Calcio: 60 mg; Hierro: 1.9 mg; Potasio: 1014 mg

Healthy Mexican Food, Recipes, Spanish

Trucha Asada

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Este platillo es maravilloso con ensalada de quinoa o lentejas con pimientos asados.

  1. Calienta la parrilla.
  2. Enjuaga el pescado suavemente y sécalo con una toallita.
  3. Aplícale un poco de aceite al pescado con una brochita y ponle sal y pimienta a la parte carnosa.
  4. Divide el cilantro y las rebanadas de limón parejo, colocándolas sobre el pescado.
  5. Coloca el pescado en la parrilla por 5 minutos y dale vuelta una sola vez.
  6. Exprime jugo de limón sobre el pescado y transfiérelo a un platón.
fácil Nivel | 25 minutos Tiempo total | 210 Calorías

Ingredientes:

  • 4 filetes de trucha (de 7 onzas) con piel
  • Sal y pimienta, al gusto
  • 1 cdta aceite de olivo
  • 1 tza cilantro picado
  • 2 limones medianos, en rebanadas delgadas, aparta una sección para jugo

Nutrition Information:

Grasa total: 7 g; Grasa saturada: 1.5 g; Grasas trans: 0 g; Colesterol: 95 mg; Sodio: 50 mg; Carbohidratos: 4 g; Fibra: 1 g; Azúcares: 0 g; Proteína: 33 g; Vitamina D: 0 mcg; Calcio: 106 mg; Hierro: 1.1 mg; Potasio: 804 mg

English, Healthy Mexican Food, Recipes

Quesadilla with Poblano Chiles

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Great little breakfast!

  1. Heat griddle or comal and warm the tortillas.
  2. Spread cheese evenly on one tortilla and lay the sliced chiles on it. Place the other tortilla on top.
  3. Heat until it starts to melt, but not burn. Flip over and heat a little longer.
  4. Serve with your favorite pico de gallo or any of our salsas!
easy Level | 15 minutes Total time | 120 Calories

Ingredients:

  • 2 medium corn tortillas
  • c shredded mozzarella cheese
  • 1 sliced poblano chile, roasted, peeled and seeded.

Nutrition Information:

Total fat: 4.5 g; Saturated fat: 2 g; Trans fat: 0 g; Cholesterol: 10 mg; Sodium: 130 mg; Carbohydrates: 14 g; Fiber: 2 g; Sugars: 2 g; Protein: 6 g; Vitamin D: 0 mg; Calcium: 141 mg; Iron: .2 mg; Potassium: 85 mg

English, Healthy Mexican Food, Recipes

Poblano Chicken Soup

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Quick and hearty soup for cool days.

  1. In a large soup pot, make a sofrito: heat oil first, then add celery, onion and carrots and sauté for 10 minutes.
  2. Add chicken, chicken broth, squash and cilantro. Bring to a boil; reduce heat. Cover and let simmer for 20 minutes
  3. Meanwhile, roast chile poblano in the grill, oven or comal.
  4. Add squash, cilantro and poblano to the soup. Simmer for 5 minutes more.
  5. Garnish with additional cilantro, oregano and lime wedges. Serve with small corn tortillas.
intermediate Level | 60 minutes Total time | 140 Calories

Ingredients:

  • 1 T olive oil
  • 1 c chopped celery
  • 4 small green onions, chopped
  • 1 c chopped carrots
  • 2 c cooked, chopped or shredded chicken
  • 4 c chicken broth
  • 1 c sliced Mexican squash
  • c chopped cilantro, additional cilantro sprigs for garnish
  • 2 poblano chiles, roasted, seeded and sliced
  • dried oregano for garnish
  • 1 sliced lime, wedges

Nutrition Information:

Total fat: 6 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 40 mg; Sodium: 450 mg; Carbohydrates: 6 g; Fiber: 1 g; Sugars: 4 g; Protein: 15 g; Vitamin D: 0 mg; Calcium: 28 mg; Iron: 1 mg; Potassium: 343 mg

Healthy Mexican Food, Recipes, Spanish

Ensalada de Fruta Tropical

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¡Divertida y saludable!

  1. Agrega el yogurt y toda la fruta a un tazón y mezcla delicadamente
  2. Sirve ½ taza como postre.
  3. Coloca las rebanadas de naranja y hojas de yerbabuena como adorno.
fácil Nivel | 40 minutos Tiempo total | 50 Calorías

Ingredientes:

  • 8 oz yogurt tipo griego, sin grasa
  • 6 fresas medianas, partidas a la mitad (como ½ taza)
  • tza melón verde, en cubitos
  • tza melón chino, en cubitos
  • 1 mango chico, picado (como una taza)
  • 1 papaya pequeña, ya pelada, sin semilla y en cubitos. (como 1½ tazas)
  • tza sandía, en cubitos (sin semilla)
  • 2 mandarinas pequeñas, peladas y separadas en gajos
  • 5 hojas de yerbabuena para decorar
  • 2 naranjas valencianas, rebanadas y sin semillas, para decorar

Nutrition Information:

Grasa total: 0 g; Grasa saturada: 0 g; Grasas trans: 0 g; Colesterol: 0 mg; Sodio: 10 mg; Carbohidratos: 12 g; Fibra: 2 g; Azúcares: 9 g; Proteína: 2 g; Vitamina D: 0 mg; Calcio: 32 mg; Hierro: 0 mg; Potasio: 170 mg

Healthy Mexican Food, Recipes, Spanish

Salsa de Nopalitos

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Saludable y fácil. ¡Una gran salsa para botanear o agregarle a cualquier cosa!

  1. Coloca los nopales en una cacerola grande con agua y hiérvelos hasta que estén tiernitos, como por 15 minutos. Enjuaga con agua fría en un colador y sepáralos.
  2. Mientras los nopales se cocinan, en un tazón mediano agrega los jitomates, jalapeños, cebolla, cilantro y el jugo de medio limón. Mezcla a que se incorpore.
  3. Agrega los nopales cocinados. Sazona con sal y pimienta y sirve con la otra mitad del limón.
  4. Nota: Los nopalitos de frasco tienen demasiado sodio. ¡Frescos son mejores! Si utilizas nopales de frasco, enjuaga y escurre los antes de agregar el resto de los ingredientes.
intermedio Nivel | 30 minutos Tiempo total | 20 Calorías

Ingredientes:

  • 2 tza nopales sin espinas, recién picados, enjuagados
  • 2 jitomates grandes, picados grueso
  • 2 jalapeños, rebanados
  • tza cebolla picada grueso
  • 1 limón, partido a la mitad
  • tza cilantro picado
  • Sal y pimienta al gusto

Nutrition Information:

Grasa total: 0 g; Grasa saturada: 0 g; Grasas trans: 0 g; Colesterol: 0 mg; Sodio: 10 mg; Carbohidratos: 5 g; Fibra: 2 g; Azúcares: 2 g; Proteína: 1 g; Vitamina D: 0 mg; Calcio: 48 mg; Hierro: 0 mg; Potasio: 222 mg

Healthy Mexican Food, Recipes

Nopalito Salsa

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Healthy and easy—a great salsa for snacking or adding to just about anything!

  1. Place nopales in a large pot with water and boil until tender, about 15 minutes. Rinse with cold water in a strainer and set aside.
  2. While nopales are cooking, in a medium bowl add the tomatoes, jalapeños, onion, cilantro and the juice of half a lemon. Mix lightly.
  3. Add the cooked nopales. Season with salt and pepper and serve with the other half of the lemon.
  4. Notes: Jarred nopales have too much sodium. Fresh is best! If you use the nopales that come in a jar, rinse and drain them before adding the rest of the ingredients.
intermediate Level | 30 minutes Total time | 20 Calories

Ingredients:

  • 2 c diced fresh nopales, rinsed, thorns removed
  • 2 large tomatoes, diced
  • 2 jalapeños, sliced
  • c diced onion
  • 1 lemon, cut in half
  • c chopped cilantro
  • salt and pepper to taste

Nutrition Information:

Total fat: 0 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 10 mg; Carbohydrates: 5 g; Fiber: 2 g; Sugars: 2 g; Protein: 1 g; Vitamin D: 0 mg; Calcium: 48 mg; Iron: 0 mg; Potassium: 222 mg

English, Healthy Mexican Food, Recipes

Mexican Seafood Stew

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With winter and snow, this caldo will warm your night!

  1. Thaw fish and shrimp.
  2. Make a sofrito by sauteeing the onions, chiles and garlic in olive oil
  3. In a large saucepan, add the water, clam or chicken broth, tomatoes, garlic, bay leaf, salt, pepper, oregano, and bring to a boil.
  4. Cover and simmer for 30 minutes.
  5. Add shrimp and fish and cover. Simmer for another 10 minutes.
  6. Serve with lime and chopped cilantro for garnish.
  7. Note: You can add other seafood such as clams and scallops to the caldo!
intermediate Level | 60 minutes Total time | 230 Calories

Ingredients:

  • lbs (680 grams) frozen cod, cut into cubes
  • 1 c frozen shrimp, cleaned and tails removed, cut in half
  • 4 c water
  • 4 c clam or chicken broth
  • 1 (16-ounce) can chopped or stewed tomatoes
  • 1 c chopped red onions
  • 2 c Anaheim chiles, seeded and rinsed
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 t salt
  • 1 t black pepper
  • t Mexican oregano
  • chopped cilantro and limes for garnish

Nutrition Information:

Total fat: 8 g; Saturated fat: 2 g; Trans fat: 0 g; Cholesterol: 80 mg; Sodium: 1280 mg; Carbohydrates: 24 g; Fiber: 3 g; Sugars: 7 g; Protein: 17 g; Vitamin D: 0 mg; Calcium: 57 mg; Iron: 1 mg; Potassium: 391 mg

English, Healthy Mexican Food, Recipes

Grilled Pineapple Salsa

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This salsa goes well with pork, chicken or shrimp!

  1. Preheat grill.
  2. Grill pineapple slices, about 3 minutes on each side. Cool and chop.
  3. Grill Anaheim, red and yellow peppers until charred, about 4-6 minutes.
  4. Place grilled peppers in a plastic bag or cover with plastic wrap to sweat for 5 minutes.
  5. Peel peppers, discard seeds, and chop.
  6. In a large bowl mix all ingredients, toss and serve. Season with salt as desired.
advanced Level | 40 minutes Total time | 70 Calories

Ingredients:

  • 1 medium pineapple, skinned, cored, cut into slices
  • 1 red bell pepper, roasted, seeded, diced
  • 1 yellow bell pepper, roasted, seeded, diced
  • 2 Anaheim peppers, roasted, stemmed, seeded
  • c finely chopped green onion
  • c chopped fresh cilantro leaves
  • 3 T fresh lime juice
  • 1 chipotle chile, chopped (use canned chipotle chile in adobo sauce)
  • salt, to taste

Nutrition Information:

Total fat: 0 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 20 mg; Carbohydrates: 16 g; Fiber: 3 g; Sugars: 11 g; Protein: 1 g; Vitamin D: 0 mcg; Calcium: 18 mg; Iron: .9 mg; Potassium: 282 mg

Healthy Mexican Food, Recipes

Summer Grilled Corn Salad

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Corn salsa with nectarines? Really? Yes, and it is delicious. I have made this salsa for pot lucks and also made it the night before of an overbooked day, because there is nothing like getting home hungry and tired and finding something healthy and delicious. At De Las Mías we are all about adopting new and healthy habits. One of the ways we can add healthy habits is to change our environment. When I came across an article on stacking up those healthy habits, I chose getting to those 3 veggies a day. As a result, I went on a mission to keep ready-to-eat veggies in the refri. If I come home tired after a busy afternoon, and I see deliciousness waiting for me, I feel like a Super Mujer. That is one less handful of fritos, doritos or chicharrones! Roasting the corn ahead of time gives it a nice charred flavor and I highly recommend that you do that, but if you want to opt for a short cut, just sauté some frozen corn and try it that way. Also, if you haven’t tried canned chipotle, go now and get yourself some. This smoky jalapeño knows how to kick it up a notch. Use sparingly until you can’t live without it. (Hint: I put it into the olive oil I drizzle on my popcorn!) This corn salsa is particularly tasty on a hot summer evening. I must admit that I triple or quadruple the recipe because it goes fast. I love it with a tall glass of my favorite jugo verde – La Diosa Verde – one of the green juices you can find at De Las Mías. It also goes super great with Tacos and it is just lovely as a topping for black bean tostadas. Try it on Meatless Monday!

  1. Heat grill to medium/high. (You can also boil the corn until soft).
  2. Season the ears of corn with oil and sprinkle salt on them. Wrap in tinfoil and grill for 10 minutes, turning to cook evenly. Set aside to cool.
  3. Remove the foil. Holding each ear of corn vertically, run a knife down each side to remove the kernels. Transfer to a large bowl and mix in the remaining ingredients.
easy Level | 45 minutes Total time | 100 Calories

Ingredients:

  • 4 large ears of corn, husks removed
  • 1 t extra virgin olive oil
  • t salt
  • 3 green onions, chopped
  • c chopped red bell pepper
  • c chopped green bell pepper
  • c chopped yellow bell pepper
  • c chopped fresh cilantro
  • 2 t lime juice
  • 1 t red chili powder

Nutrition Information:

Total fat: 2 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 105 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugars: 5 g; Protein: 3 g; Vitamin D: 0 mg; Calcium: 7 mg; Iron: .8 mg; Potassium: 257 mg