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.

English, Healthy Mexican Food, Recipes

Chicken a la Veracruz

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A rainbow of flavors and colors to liven any dinner!

  1. Preheat oven to 375 degrees F.
  2. Rinse chicken and pat dry. Cut each breast lengthwise in half.
  3. In an oven-safe pan with a lid, heat 1 tablespoon olive oil and cook the chicken pieces for 8 minutes on each side on medium-high heat. Transfer chicken to a plate.
  4. In same skillet, heat remaining oil over medium heat and sauté onions until translucent.
  5. Add garlic and stir for a minute; don’t let it burn.
  6. Add carrots, celery, tomatoes, water or chicken broth, bay leaf, jalapeños, oregano, capers and olives. Lower heat to simmer and cover for 8 to 10 minutes.
  7. Add chicken to skillet and mix gently to coat chicken with the sauce. Cover with the lid.
  8. Bake at 375 for 1 hour or cook on the stove on low-medium heat for one hour.
  9. Note: Instead of oven safe pan, cook chicken and sauce in a skillet and transfer to a baking pan.
advanced Level | 90 minutes Total time | 240 Calories

Ingredients:

  • 4 boneless, skinless whole chicken breasts (about 2 lbs. total)
  • 2 T olive oil, divided
  • salt and pepper, as desired
  • 1 c white onion finely chopped
  • 3 garlic cloves, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 28 oz. can stewed tomatoes
  • 1 c water or chicken broth
  • 1 bay leaf
  • 2 jalapeños, seeded and sliced
  • 2 T dried oregano
  • c drained and sliced pimiento-stuffed olives
  • 3 t capers, drained

Nutrition Information:

Total fat: 8 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 70 mg; Sodium: 500 mg; Carbohydrates: 13 g; Fiber: 3 g; Sugars: 7 g; Protein: 28 g; Vitamin D: 0 mcg; Calcium: 78 mg; Iron: 1.6 mg; Potassium: 578 mg

Healthy Mexican Food, Recipes, Spanish

Ensalada de Lentejas

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Esta es una ensalada excelente con lechuga romanita o como guarnición.

  1. Enjuaga y escurre las lentejas; coloca en una olla grande. Cubre con agua aproximadamente 4 pulgadas sobre las lentejas. Agrega la hoja de laurel y las mitades de cebolla a la olla.
  2. Pon a hervir. Cubre, reduce el fuego y hierve a fuego lento por 20-30 minutos hasta que las lentejas estén cocidas. Escúrrelas.
  3. Precalienta la plancha a alta temperatura o utiliza tu comal.
  4. Pon los pedazos de pimiento, con la cáscara en contacto con el comal, y asa por 5-8 minutos o hasta que esté tatemada la cáscara.
  5. Pon los pedazos de pimiento en una bolsa de plástico con cierre, séllalos y déjalos reposar 15 minutos. Pélalos y pícalos. Tira las cáscaras/piel.
  6. Rocía con ½ cucharadita de sal y pimienta molida fresca. Pon los pimientos en un tazón grande.
  7. Quita la hoja de laurel y las mitades de las cebollas de las lentejas.
  8. Agrega las lentejas a los pimientos. Agrega la sal adicional, pimienta negra, tomate, y demás ingredientes a la mezcla de lentejas, mezcla bien.
  9. Nota: Si deseas usar pimientos asados de frasco, en lugar de frescos, quítales el líquido.
avanzado Nivel | 60 minutos Tiempo total | 170 Calorías

Ingredientes:

  • tza lentejas secas (aproximadamente 3/4 de libra)
  • 1 hoja de laurel
  • 1 pequeña cebolla, pelada y partida a la mitad
  • 1 pimiento rojo, desvenado y partido en cuatro
  • 1 pimiento verde, desvenado y partido en cuatro
  • cdta sal, que se dividirá
  • cdta pimienta molida fresca, que se dividirá
  • tza tomate bola, picado
  • tza cebollín picado
  • tza hojas de cilantro
  • tza jugo de limón fresco

Nutrition Information:

Grasa total: 2.5 g; Grasa saturada: 0 g; Grasas trans: 0 g; Colesterol: 0 mg; Sodio: 380 mg; Carbohidratos: 27 g; Fibra: 10 g; Azúcares: 4 g; Proteína: 11 g; Vitamina D: 0 mcg; Calcio: 28 mg; Hierro: 4 mg; Potasio: 511 mg

English, Healthy Mexican Food, Recipes

Green Beans with Pumpkin Seeds

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Nice side dish with protein and fiber! Pepitas are pumpkin seeds.

  1. Heat 1 teaspoon olive oil in a pan and toast the pepitas in it until golden. Set aside.
  2. In the same pan, add the remainder of the oil and sauté the green beans at low to medium heat for 7-10 minutes.
  3. Add pepitas and lime juice and transfer to a serving plate.
easy Level | 30 minutes Total time | 210 Calories

Ingredients:

  • c raw pepitas or pumpkin seed (if you buy them toasted, skip the toasting part)
  • 2 t olive oil
  • 1 lb bag of green beans, trimmed and steamed until tender
  • 2 t lime juice
  • t salt and black pepper, or to taste
  • chile powder to spice it up!

Nutrition Information:

Total fat: 8 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 290 mg; Carbohydrates: 24 g; Fiber: 9 g; Sugars: 2 g; Protein: 11 g; Vitamin D: 0 mcg; Calcium: 34 mg; Iron: 2.5 mg; Potassium: 312 mg

Healthy Mexican Food, Recipes, Spanish

Enfrijoladas de Pollo

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Receta rápida para una enfrijolada tradicional de frijoles refritos con chile chipotle y pollo para una comida rápida y deliciosa.

  1. En una olla mediana, cuece el pollo en el caldo de pollo o verdura y agua por 30 minutos. Agrega una taza más de agua si es necesario sumergir el pollo. Quítalo y enfríalo, para poder deshebrarlo. Guarda el caldo.
  2. En un sartén, calienta el aceite a fuego medio. Agrega cebolla y fríe por dos minutos, agrega ajo y fríe un minuto más.
  3. Agrega los frijoles y el chipotle y cocina, revolver, por 10 minutos. Con una espumadera, machaca los frijoles hasta que estén molidos. Sazona con sal y pimienta.
  4. Agrega el caldo reservado a los frijoles, poco a poco. La mezcla deberá estar cremosa, no aguada.
  5. Calienta las tortillas en un comal o un sartén hasta que estén suaves. Remoja cada tortilla en la salsa de frijol, ponlas en un plato, agrégales el pollo deshebrado y dóblalas a la mitad.
  6. Ponles queso fresco y adorna con tus aderezos favoritos!
  7. Nota: Puedes sustituir el agua con un poco de sal y los sazones por caldo de verdura o pollo.
fácil Nivel | 55 minutos Tiempo total | 400 Calorías

Ingredientes:

  • 8 oz Pechuga de pollo sin piel (aproximadamente una pechuga grande), cocida (¡guarda el caldo!)
  • 2 tza caldo de pollo o de verdura (compra del que es libre de gluten)
  • 2 tza agua
  • 1 cda aceite de olivo
  • tza cebolla blanca, picada
  • 2 dientes de ajo, picados finamente
  • 2 latas de frijoles bayos enteros (14-oz), escurridos y enjuagados
  • chile chipotle adobado (de lata)
  • 8 tortillas de maíz, recalentadas
  • Sal y pimienta al gusto
  • tza queso fresco
  • Sugerencias para decorar:
  • chile ancho asado o chile Anaheim
  • tza queso fresco o Oaxaca
  • 1 tza pico de gallo
  • tza cilantro picado

Nutrition Information:

Grasa total: 9 g; Grasa saturada: 1.5 g; Grasas trans: 0 g; Colesterol: 40 mg; Sodio: 1070 mg; Carbohidratos: 55 g; Fibra: 10 g; Azúcares: 9 g; Proteína: 27 g; Vitamina D: .2 mg; Calcio: 143 mg; Hierro: 2.5 mg; Potasio: 454 mg

English, Healthy Mexican Food, Recipes

Turkey Taco Salad

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Kids will enjoy this taco salad.

  1. To make the tortilla chips:
  2. Preheat oven to 400 degrees F. Use 1 teaspoon of olive oil to brush oil on each side of each tortilla.
  3. Cut tortillas into bite-size triangles. Place tortilla chips on a baking sheet and lightly salt the tortillas.
  4. Bake tortillas for 5-7 minutes. Set aside.
  5. To prepare the ground turkey and beans:
  6. Heat 1 teaspoon olive oil in a nonstick skillet over medium heat until hot. Brown ground turkey for 10 minutes or until turkey is no longer pink. Break ground turkey into crumbles.
  7. Heat beans in a pot until hot. Remove from heat.
  8. To prepare the salad:
  9. In a large salad bowl, combine lettuce, tomatoes, onions, celery, red bell pepper, radishes and chopped cilantro. Add cooked turkey and toss gently.
  10. Place tortilla chips on a plate and add salad mixture and beans on top.
  11. Garnish with cilantro sprigs and salsa. For added flavor, sprinkle the salad with fresh orange juice and lime juice.
intermediate Level | 60 minutes Total time | 320 Calories

Ingredients:

  • 6 corn tortillas
  • 2 t olive oil, divided
  • 1 t sea salt
  • 1 lb ground turkey (95% lean) or boiled and shredded turkey breast
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 medium head of lettuce, shredded
  • 2 medium tomatoes, chopped
  • green onions, chopped
  • c chopped celery
  • 1 red bell pepper, cut into ½ inch pieces
  • 3 radishes cut into ½ inch pieces
  • 2 T chopped fresh cilantro, and cilantro sprigs for garnish
  • 1 orange cut in wedges
  • salsa
  • fresh lime wedges

Nutrition Information:

Total fat: 10 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 70 mg; Sodium: 610 mg; Carbohydrates: 29 g; Fiber: 7 g; Sugars: 6 g; Protein: 26 g; Vitamin D: .1 mcg; Calcium: 78 mg; Iron: 2.8 mg; Potassium: 541 mg

Healthy Mexican Food, Recipes, Spanish

Taquitos de Atún

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Esto es un almuerzo muy fácil de preparar por adelantado y llevar al trabajo.

  1. Mezcla el jitomate, cebolla, apio y cilantro en un tazón. Exprímele el jugo de limón e incorpora suavemente. Agrega el atún escurrido y mezcla bien.
  2. Agrega jalapeño picado (opcional). Sazona ligeramente con sal y exprímele más jugo de limón, si deseas. Cubre y refrigera por 20 minutos.
  3. Calienta las tortillas de maíz en un comal o sartén calientes. Divide la ensalada de atún entre las tres tortillas y enróllalas.
fácil Nivel | 30 minutos Tiempo total | 330 Calorías

Ingredientes:

  • 1 jitomate pequeño, picado
  • tza cebolla morada, finamente picada
  • 1 rama de apio, picada finamente
  • 1 cda cilantro fresco, picado
  • 1 limón verde
  • 1 lata de atún en agua de 5 onzas, escurrida
  • 1 chile jalapeño, desvenado, y picado finamente (opcional)
  • cdta sal
  • 3 tortillas de maíz pequeñas (de 4-pulgadas), calientes

Nutrition Information:

Grasa total: 5 g; Grasa saturada: 1 g; Grasas trans: 0 g; Colesterol: 40 mg; Sodio: 80 mg; Carbohidratos: 43 g; Fibra: 7 g; Azúcares: 8 g; Proteína: 28 g; Potasio: 577 g

English, Healthy Mexican Food, Recipes

Lentil Salad

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This is excellent with romaine lettuce or as a side dish.

  1. Rinse and drain lentils; place in a large saucepan. Cover with water to 4 inches above lentils; add bay leaf and onion halves to pan.
  2. Bring to a boil. Cover, reduce heat, and simmer 20-30 minutes or until lentils are just tender. Drain lentils.
  3. Preheat grill to high heat or use your comal.
  4. Place bell pepper pieces, skin side down, on grill rack; grill 5-8 minutes or until skins are blackened.
  5. Place bell pepper pieces in a zippered plastic bag; seal and let stand 15 minutes. Peel and chop bell peppers. Discard skins.
  6. Sprinkle with ½ teaspoon salt and freshly ground black pepper. Place bell peppers in a large bowl.
  7. Discard bay leaf and onion halves from the cooked lentils.
  8. Add lentils to bell peppers. Add remaining salt, black pepper, tomato, and remaining ingredients to lentil mixture; stir well.
  9. Note: If you wish to use canned roasted red peppers in place of fresh peppers, discard the liquid.
advanced Level | 60 minutes Total time | 170 Calories

Ingredients:

  • c dried lentils (about 3/4 pound)
  • 1 bay leaf
  • 1 small onion, peeled and halved
  • 1 red bell pepper, quartered and seeded
  • 1 green bell pepper, quartered and seeded
  • t salt, divided
  • t freshly ground black pepper, divided
  • c chopped plum tomato
  • c chopped green onions
  • c cilantro leaves
  • c fresh lime juice

Nutrition Information:

Total fat: 2.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 380 mg; Carbohydrates: 27 g; Fiber: 10 g; Sugars: 4 g; Protein: 11 g; Vitamin D: 0 mcg; Calcium: 28 mg; Iron: 4 mg; Potassium: 511 mg

English, Healthy Mexican Food, Recipes

Chilaquiles with Eggs and Chorizo

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This is a fun and very tasty version and you can add red enchilada sauce too!

  1. In a large fry pan, heat oil on low/medium heat.
  2. Add onion and sauté until translucent.
  3. Add chorizo and cook until almost done. Add tortilla pieces and sauté until they are limp.
  4. Add bell peppers and continue to sauté for 5 minutes.
  5. Whisk eggs and pour into skillet, stir with a spatula to make scrambled eggs.
  6. Use cilantro and queso fresco to garnish.
  7. Note: You can add the sauce to the chilaquiles as they are cooking as well. Serve with 2 or 3 slices of avocado, orange and pineapple.
intermediate Level | 35 minutes Total time | 180 Calories

Ingredients:

  • 1 c homemade enchilada sauce for topping (sauce can be omitted)
  • T canola oil
  • c diced red onion
  • 1 c turkey chorizo crumbles
  • 6 small corn tortillas, cut in triangles
  • 1 c chopped, seeded green or red bell pepper
  • 6 medium eggs
  • c crumbled queso fresco
  • cilantro leaves, for garnish

Nutrition Information:

Total fat: 9 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 170 mg; Sodium: 380 mg; Carbohydrates: 13 g; Fiber: 1 g; Sugars: 3 g; Protein: 11 g; Vitamin D: 0 mcg; Calcium: 78 mg; Iron: 1 mg; Potassium: 134 mg

English, Healthy Mexican Food, Recipes

Black Bean Salsa with Tortilla Chips

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Refreshing bean salsa to serve with homemade tortilla chips. Make the tortilla chips after preparing the salsa and serve them warm.

  1. Preheat oven to 350 degrees.
  2. In a medium bowl, toss together beans, tomatoes, roasted poblanos, corn, onion, cilantro, lime juice and cumin. Season with ¼ teaspoon salt and black pepper. Cover and refrigerate for 30 minutes to allow flavors to set.
  3. Brush a small amount of oil on a baking sheet; arrange tortilla wedges in a single layer. Brush oil on tortillas. Sprinkle the remaining sea salt. Bake for about 10 minutes until crispy.
  4. Serve black bean salsa with warm tortilla chips.
  5. Note: To roast poblano chiles, place over your gas stove on medium heat or on a baking sheet under a broiler and roast chiles until they are blackened. Remove from heat, place in a plastic bag to sweat. After they are cooled off, remove seeds and skin and use in your recipe.
easy Level | 30 minutes Total time | 100 Calories

Ingredients:

  • 1 15 oz. can black beans, drained and rinsed
  • 1 c chopped Roma tomatoes (about 4 Roma tomatoes)
  • 2 poblano chiles, roasted, seeded and diced
  • 1 c fresh roasted or frozen whole kernel corn
  • c finely chopped red onion
  • c finely chopped fresh cilantro
  • 1 T freshly squeezed lime juice
  • 1 t cumin
  • 4 corn tortillas, each tortilla cut into 6 wedges
  • 1 t oil
  • t sea salt, divided
  • t black pepper

Nutrition Information:

Total fat: 1.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 320 mg; Carbohydrates: 19 g; Fiber: 5 g; Sugars: 3 g; Protein: 4 g; Vitamin D: 0 mcg; Calcium: 22 mg; Iron: 1 mg; Potassium: 316 mg

English, Healthy Mexican Food, Recipes

Chicken Sabroso with Lemon and Spices

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Sabroso y fácil!

  1. In a large mixing bowl, mix olive oil, lemon juice, cilantro, oregano, garlic, paprika, salt and black pepper.
  2. Place chicken pieces in the bowl and combine to marinade.
  3. Place in the refrigerator for 2 hours.
  4. Preheat oven to 425 degrees F.
  5. Remove chicken from the fridge and let it sit at room temperature for 10 minutes. Discard the marinade.
  6. Place chicken, diced onion and sliced bell peppers in a baking pan and cover with aluminum foil.
  7. Bake for 30 minutes; check for doneness with a meat thermometer until it reads 160 to 165 degrees F.
intermediate Level | 180 minutes Total time | 130 Calories

Ingredients:

  • 1 T extra-virgin olive oil
  • 3 T lemon juice
  • c chopped fresh cilantro
  • 2 t dried oregano
  • 3 garlic cloves, finely chopped
  • 2 t paprika
  • 1 t salt
  • 1 t black pepper
  • c diced onion
  • 4 (6-ounce) boneless, skinless chicken breasts, cut horizontally in half to create 2 thinner pieces
  • 1 c seeded and sliced, mixed bell peppers (medley of small, colorful peppers)

Nutrition Information:

Total fat: 4.5 g; Saturated fat: 1 g; Trans fat: 0 g; Cholesterol: 55 mg; Sodium: 430 mg; Carbohydrates: 4 g; Fiber: 1 g; Sugars: 2 g; Protein: 18 g; Vitamin D: 0 mcg; Calcium: 23 mg; Iron: 1 mg; Potassium: 367 mg