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

Tropical Fruit Salad

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Fun and healthy!

  1. Add yogurt and all fruits to a bowl and carefully mix together.
  2. Serve ½ cup as your dessert.
  3. Place the orange slices and mint leaves in the bowl as garnish.
easy Level | 40 minutes Total time | 50 Calories

Ingredients:

  • 8 oz nonfat Greek yogurt
  • 6 medium strawberries, cut into halves (½ cup)
  • c cubed honeydew melon
  • c cubed cantaloupe
  • 1 small mango, chopped (about 1 cup)
  • 1 small papaya, peeled, seeded and cubed (about 1½ cups)
  • c cubed and seeded watermelon
  • 2 small mandarin oranges, peeled and separated
  • 5 mint leaves for garnish
  • 2 navel oranges, sliced and seeded for garnish

Nutrition Information:

Total fat: 0 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 10 mg; Carbohydrates: 12 g; Fiber: 2 g; Sugars: 9 g; Protein: 2 g; Vitamin D: 0 mg; Calcium: 32 mg; Iron: 0 mg; Potassium: 170 mg

English, Healthy Mexican Food, Recipes

Green Beans with Red Chile

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Green beans are so versatile, but they are best in a red chile sauce!

  1. Rinse chiles and remove all the seeds.
  2. Place chiles in a pot with the 3 cups water and bring to a boil. Cook until tender, about 10 minutes. Drain chiles and let them cool. Reserve the water.
  3. Meanwhile in a pan bring an inch of water to a boil and cook the green beans. Cook until tender, not soft.
  4. Place chiles in a blender with the remaining liquid of the chiles (about ½ cup to ¾ cup) and add the garlic. Blend until smooth.
  5. Put through a sieve and discard the leftover chiles or seeds.
  6. Place the blended chile sauce in a pan and bring to a boil. Season with salt.
  7. In another pan, mix oil and flour and stir at low heat until flour turns golden brown.
  8. Let the flour mixture cool and mix in ½ cup of water (or use chicken broth for added flavor).
  9. Add the heated chile sauce to the flour mixture and bring to a boil.
  10. Add the chile sauce to the green beans and stir. Serve hot!
intermediate Level | 30 minutes Total time | 90 Calories

Ingredients:

  • 6 dry red chiles
  • 1 lb bag of green beans, washed and cut in half
  • 1 minced garlic clove
  • 1 t salt
  • 3 c water
  • 2 T flour
  • 1 T olive oil

Nutrition Information:

Total fat: 2.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 390 mg; Carbohydrates: 13 g; Fiber: 2 g; Sugars: 3 g; Protein: 3 g; Vitamin D: 0 mg; Calcium: 46 mg; Iron: 1 mg; Potassium: 112 mg

English, Healthy Mexican Food, Recipes

Watermelon and Almond Salad

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Quick and refreshing—you can even take it to work!

  1. Heat a nonstick pan on medium low and add 1 teaspoon of oil.
  2. Add almonds, 1/2 teaspoon salt and the chili powder to the pan. Stir until almonds are light brown, about 5 minutes. Set aside to cool.
  3. In a small bowl, whisk together the lemon juice, 1/2 teaspoon salt, pepper and 2 teaspoons olive oil.
  4. Place the shredded lettuce in a bowl; add the watermelon, almonds, cilantro and vinaigrette and toss.
  5. Crumble the cheese on top. Ready to serve.
easy Level | 20 minutes Total time | 130 Calories

Ingredients:

  • c sliced almonds
  • 1 t salt, divided
  • t red chili powder
  • black pepper, to taste
  • 3 t olive oil, divided
  • 3 T lime or lemon juice
  • 1 head of romaine lettuce, shredded; or 4 cups of rinsed, roughly chopped spinach
  • 1 cubed medium, seedless watermelon (about 3 cups)
  • c crumbled queso fresco
  • c chopped cilantro

Nutrition Information:

Total fat: 8 g; Saturated fat: 2 g; Trans fat: 0 g; Cholesterol: 5 mg; Sodium: 480 mg; Carbohydrates: 12 g; Fiber: 4 g; Sugars: 7 g; Protein: 5 g; Vitamin D: .27 mcg; Calcium: 120 mg; Iron: 1.5 mg; Potassium: 428 mg

Healthy Mexican Food, Recipes, Spanish

Pollo Rostizado

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¡Siempre es una gran solución tener un pollo rostizado listo para tacos!

  1. Precalienta el horno a 350 grados Fahrenheit (175 grados Celsius).
  2. Enjuaga el pollo dentro y fuera con agua fría y sécalo con una toallita.
  3. Combina todas las especias en un tazón chico.
  4. Coloca el pollo en una charola/platón para rostizar y usa tus manos para sazonar generosamente con las especias, también en la cavidad del pollo.
  5. Hornear descubierto en el horno precalentado por una hora y quince minutos. Revisa si ya está cocido con un termómetro de carne hasta que diga 160 a 165 grados Fahrenheit.
  6. Retira del horno y déjalo reposar por 10 minutos. Quítale la piel antes de servir.
avanzado Nivel | 90 minutos Tiempo total | 190 Calorías

Ingredientes:

  • 1 pollo entero grande (4.5 libras)
  • 1 cdta sal
  • 1 cdta polvo de ajo
  • 1 cdta pimienta negra
  • 1 cdta polvo de cebolla
  • 1 cda chile rojo en polvo

Nutrition Information:

Grasa total: 7 g; Grasa saturada: 2 g; Grasas trans: 0 g; Colesterol: 85 mg; Sodio: 460 mg; Carbohidratos: 1 g; Fibra: 1 g; Azúcares: 0 g; Proteína: 28 g; Vitamina D: 0 mcg; Calcio: 22 mg; Hierro: 1 mg; Potasio: 272 mg

Healthy Mexican Food, Recipes, Spanish

Ensalada de Sandía y Almendras

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Rápida y refrescante. ¡Hasta puedes llevarla al trabajo!

  1. Calentar un sartén anti-adherente a temperatura media y agregar una cucharadita de aceite de olivo.
  2. Agregar almendras, 1/2 cucharadita de sal y el chile en polvo al sartén. Remover las almendras hasta que estén un poco doradas, como por 5 minutos. Aparta del fuego para que se enfríen.
  3. En un tazón chico, mezcla el jugo de limón, ½ cucharadita de sal, pimiento y dos cucharaditas de aceite de olivo.
  4. Pon la lechuga en un tazón, agrega la sandía, almendras, cilantro y aderezo e incorpóralos.
  5. Desmorónale el queso arriba. Está lista para servir.
fácil Nivel | 20 minutos Tiempo total | 130 Calorías

Ingredientes:

  • tza almendras rebanadas
  • 1 cdta sal, que se dividirá
  • cdta chile rojo, en polvo
  • Pimienta negra al gusto
  • 3 cdta aceite de olivo, que se dividirá
  • 3 cda jugo de limón (amarillo o verde)
  • 1 lechuga romanita entera, cortada en tiras, o cuatro tazas de espinaca lavada, cortada en pedazos irregulares.
  • 1 sandía mediana, cortada en cubos (aproximadamente 3 tazas)
  • tza queso fresco, desmoronado
  • tza cilantro picado

Nutrition Information:

Grasa total: 8 g; Grasa saturada: 2 g; Grasas trans: 0 g; Colesterol: 5 mg; Sodio: 480 mg; Carbohidratos: 12 g; Fibra: 4 g; Azúcares: 7 g; Proteína: 5 g; Vitamina D: .27 mcg; Calcio: 120 mg; Hierro: 1.5 mg; Potasio: 428 mg

Healthy Mexican Food, Recipes

Avena Mexicana a la antigüita

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Avena fácil para empezar el día, con una porción de grano integral.

  1. En una olla, pon a hervir el agua y la canela.
  2. Quita del fuego, cubre, y deja que repose 20 minutos, tira la canela.
  3. Agrega la sal y la avena al agua y deja que hierva, sin taparla.
  4. Baja la temperatura y hierve a fuego lento 5 minutos, mezclando frecuentemente para evitar que se pegue.
  5. Agrega leche y cocina a fuego lento otros 5 minutos.
  6. Agrega azúcar mascabado, vainilla y canela en polvo.
fácil Nivel | 30 minutos Tiempo total | 90 Calorías

Ingredientes:

  • 2 tza agua
  • 1 rama de canela
  • cdta sal
  • 1 tza avena tradicional, o avena libre de gluten
  • tza leche baja en grasa
  • 1 cdta azúcar mascabado
  • 1 cdta extracto de vainilla mexicano
  • cdta canela en polvo

Nutrition Information:

Grasa total: 1.5 g; Grasa saturada: 0 g; Grasas trans: 0 g; Colesterol: 0 mg; Sodio: 80 mg; Carbohidratos: 16 g; Fibra: 2 g; Azúcares: 3 g; Proteína: 3 g; Vitamina D: .2 mcg; Calcio: 28 mg; Hierro: .9 mg; Potasio: 35 mg

Healthy Mexican Food, Recipes

Roasted Chicken

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It’s always a great idea to have a roasted chicken ready for tacos!

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Rinse chicken inside and out with cold water and pat dry.
  3. Combine all the spices in a small bowl.
  4. Place chicken in a roasting pan and use your hands to season generously with the spices, including inside the chicken.
  5. Bake uncovered in the preheated oven for 1 hour and 15 minutes. Check for doneness with a meat thermometer until it reads 160 to 165 degrees F.
  6. Remove from oven and let stand for 10 minutes. Remove skin before serving.
advanced Level | 90 minutes Total time | 190 Calories

Ingredients:

  • 1 large (4.5 pounds) whole chicken
  • 1 t salt
  • 1 t garlic powder
  • 1 t black pepper
  • 1 t onion powder
  • 1 T red chili powder

Nutrition Information:

Total fat: 7 g; Saturated fat: 2 g; Trans fat: 0 g; Cholesterol: 85 mg; Sodium: 460 mg; Carbohydrates: 1 g; Fiber: 1 g; Sugars: 0 g; Protein: 28 g; Vitamin D: 0 mcg; Calcium: 22 mg; Iron: 1 mg; Potassium: 272 mg

Healthy Mexican Food, Recipes, Spanish

Huevos Revueltos con Espinaca y Queso fresco

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¡Agrega verduras a tu desayuno, para iniciar el día saludablemente!

fácil Nivel | 25 minutos Tiempo total | 140 Calorías

Ingredientes:

  • 4 huevos
  • tza cebolla morada, picada
  • tza pimiento rojo, picado
  • 1 tza espinaca fresca, picada
  • 1 cda aceite de olivo
  • sal, al gusto
  • pimienta, al gusto
  • 1 cdta polvo de ajo
  • tza queso fresco, desmoronado

Nutrition Information:

Grasa total: 10 g; Grasa saturada: 2.5 g; Grasas trans: 0 g; Colesterol: 170 mg; Sodio: 190 mg; Carbohidratos: 6 g; Fibra: 1 g; Azúcares: 2 g; Proteína: 8 g; Vitamina D: .8 mcg; Calcio: 77 mg; Hierro: 1.5 mg; Potasio: 144 mg

English, Healthy Mexican Food, Recipes

Spinach Scramble with Queso Fresco

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Add vegetables to your breakfast for a healthy way to start the day!

  1. Heat a nonstick skillet on low heat.
  2. Add oil and sauté onion until translucent. Add bell pepper and spinach.
  3. Whisk eggs in a small bowl and add to skillet. Cook 5 minutes or until the egg is set.
  4. Season with salt and pepper and dash of garlic powder.
  5. Add cheese and the chipotle mix to the egg mixture. Combine and ready to serve. ¡Provecho!
easy Level | 25 minutes Total time | 140 Calories

Ingredients:

  • 4 eggs
  • c chopped red onion
  • c chopped red bell pepper
  • 1 c chopped fresh spinach
  • 1 T olive oil
  • salt, to taste
  • pepper, to taste
  • 1 t garlic powder
  • c queso fresco
  • c chopped canned chipotle peppers

Nutrition Information:

Total fat: 10 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 170 mg; Sodium: 190 mg; Carbohydrates: 6 g; Fiber: 1 g; Sugars: 2 g; Protein: 8 g; Vitamin D: .8 mcg; Calcium: 77 mg; Iron: 1.5 mg; Potassium: 144 mg

English, Healthy Mexican Food, Recipes

Shrimp and Veggie Taquitos

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This is a better version for you than the regular fried taquitos. Serve with a fresh cabbage salad.

  1. Preheat the grill. Rinse and clean shrimp under cold water. Place in a bowl. Squeeze juice of half a lime over the shrimp and season with salt and pepper. Cover and refrigerate for an hour.
  2. In a bowl, toss the cabbage, onion, pineapple and carrots. Squeeze juice of half a lime over the mixture and add 1 teaspoon lime zest. Set aside.
  3. Transfer shrimp to the grill and cook about 3 minutes on each side.
  4. Warm tortillas for about 30 seconds per side on grill or comal. Wrap them in a towel or foil to keep them warm.
  5. Top each tortilla with grilled shrimp and roll into taquitos.
  6. Transfer to a serving plate and serve with the vegetable mixture and cilantro sprigs. Squeeze more lime juice and top with your favorite salsa!
  7. Note: For easy grilling, use metal or wooden skewers for shrimp.
easy Level | 30 minutes Total time | 230 Calories

Ingredients:

  • lb shrimp, peeled, deveined, without tails
  • t salt
  • t black pepper
  • 2 limes, cut in half
  • 1 t lime zest
  • 1 c shredded cabbage
  • c diced red onion
  • 1 c cubed fresh pineapple
  • c shredded carrots
  • c cilantro sprigs
  • 4 corn tortillas, warmed
  • salsa to taste (use your favorite)

Nutrition Information:

Total fat: 2.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 145 mg; Sodium: 810 mg; Carbohydrates: 34 g; Fiber: 3 g; Sugars: 12 g; Protein: 23 g; Vitamin D: 0 mcg; Calcium: 102 mg; Iron: 1 mg; Potassium: 374 mg