Category: English

English, Healthy Mexican Food, Recipes

Oven Roasted Chicken and Vegetables

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Flavorful family dinner that can be made into taquitos!

  1. Preheat oven to 400 degrees F. Season the chicken pieces with salt and pepper. In a large bowl, make a marinade by combining oil, parsley, garlic, juice of 1 lemon, jalapeño, oregano and cumin. Add the chicken pieces and mix to coat well with the marinade. Place chicken in the refrigerator while the oven is heating.
  2. Place chicken pieces in a baking pan; add red pepper, onion slices, and carrot quarters around the chicken. Cover pan with aluminum foil.
  3. Bake for 30 minutes. Remove foil and bake for another 30 minutes. Remove from oven. To keep chicken warm, keep covered.
  4. Note: You can use a blender or food processor to chop and mix the oil, parsley and garlic.
intermediate Level | 90 minutes Total time | 330 Calories

Ingredients:

  • 1 whole chicken (about 3 pounds), skin removed, cut into 8 pieces (2 wings, 2 thighs, 2 chicken breasts, 2 legs)
  • salt and pepper, as desired
  • 1 T olive oil
  • 4 T chopped fresh parsley leaves
  • 4 garlic cloves, crushed and minced
  • 1 lemon, freshly squeezed juice
  • jalapeno peppers, seeded, chopped
  • 1 t dried oregano
  • 1 t ground cumin
  • 1 large chopped red pepper
  • 1 large onion, sliced
  • 4 large carrots, peeled and chopped in quarters
  • c water

Nutrition Information:

Total fat: 13 g; Saturated fat: 3 g; Trans fat: 0 g; Cholesterol: 115 mg; Sodium: 330 mg; Carbohydrates: 15 g; Fiber: 4 g; Sugars: 6 g; Protein: 38 g; Vitamin D: .1 mcg; Calcium: 60 mg; Iron: 2.5 mg; Potassium: 726 mg

English, Healthy Mexican Food, Recipes

Lazy Sari Posole

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Easy posole!

  1. Heat oil in a large stockpot over medium-high heat.
  2. Add onion, poblano and anaheim chiles and sauté for 5-8 minutes, or until the onion is soft and translucent, stirring occasionally.
  3. Add garlic and sauté for an additional minute, stirring so it doesn’t burn.
  4. Add chicken broth, hominy and cooked chicken; stir to combine.
  5. Once the mixture boils, reduce heat to low and simmer for 5 minutes.
  6. Taste, and season with salt and pepper if needed.
  7. Serve hot, topped with your desired garnishes, such as diced avocado, chopped fresh cilantro, thinly sliced or julienned radishes, lime wedges, shredded cabbage or shredded lettuce.
intermediate Level | 50 minutes Total time | 130 Calories

Ingredients:

  • 1 T olive oil
  • 4 green onions, diced
  • 1 large poblano pepper, seeded, cored and diced
  • 1 medium anaheim chile, seeded, cored, and diced
  • 2 garlic cloves, minced
  • 8 c chicken broth
  • 1 (14-ounce) can posole (white hominy), drained and rinsed
  • 1 lb cooked, skinless shredded chicken
  • desired garnishes (see below)

Nutrition Information:

Total fat: 3.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 30 mg; Sodium: 1050 mg; Carbohydrates: 11 g; Fiber: 2 g; Sugars: 2 g; Protein: 15 g; Vitamin D: 0 mcg; Calcium: 6.7 mg; Iron: 1 mg; Potassium: 55 mg

English, Healthy Mexican Food, Recipes

Lazy Sari’s Breakfast Taco

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Easy and quick.

  1. In a non-stick skillet, heat the oil over medium heat.
  2. Add onion and sauté for 1 minute; add sliced tomato and sauté for an additional minute. Set aside.
  3. In the skillet, add the egg. After a minute, cover until the egg is cooked to your preference. Remove the egg and sprinkle salt and pepper as desired.
  4. Warm tortillas on a comal or griddle just to soften.
  5. Place one slice of tomato on top of one tortilla; add the egg and another tortilla and the second slice of tomato. Garnish with cilantro, onion and a slice of jalapeño.
easy Level | 15 minutes Total time | 230 Calories

Ingredients:

  • 2 small corn tortillas, warmed
  • 1 T chopped fresh cilantro
  • slices seeded jalapeño
  • salt and pepper, as desired
  • t olive oil
  • 1 T diced onion
  • 2 slices of tomato
  • 1 egg

Nutrition Information:

Total fat: 9 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 165 mg; Sodium: 80 mg; Carbohydrates: 31 g; Fiber: 5 g; Sugars: 6 g; Protein: 9 g; Potassium: 184 mg

English, Healthy Mexican Food, Recipes

Lori’s Quinoa Jalapeño Salad

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Delicious, fresh and satisfying!

  1. Bring water to a boil in a medium saucepan. Add ½ teaspoon salt and the quinoa; stir and let it cook for 5 minutes on medium heat.
  2. Reduce heat to low. Without stirring, cover and simmer 15 minutes, until quinoa is tender. Remove pan from heat.
  3. Place cooked quinoa in a large bowl and add cucumber, onion, tomatoes, jalapeños, carrots, cilantro, lime juice, vinegar and olive oil. Season with ½ teaspoon of salt. Serve garnished with avocado and cilantro sprigs.
  4. Notes: Use chicken broth instead of water when cooking quinoa to add more flavor.
intermediate Level | 30 minutes Total time | 220 Calories

Ingredients:

  • 1 c dry quinoa
  • c water
  • 1 t salt, divided
  • 1 c peeled and diced cucumber
  • c finely minced red onion
  • 1 c diced Roma tomatoes
  • jalapeños, seeded and minced
  • 1 c diced fresh carrots (about 2 medium carrot sticks)
  • c chopped cilantro, plus several sprigs for garnish
  • 2 T fresh lime juice
  • 1 t red wine vinegar
  • 1 T extra-virgin olive oil
  • 1 diced avocado, for garnish

Nutrition Information:

Total fat: 9 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 490 mg; Carbohydrates: 31 g; Fiber: 6 g; Sugars: 4 g; Protein: 6 g; Vitamin D: 0 mcg; Calcium: 49 mg; Iron: 2 mg; Potassium: 585 mg

English, Healthy Mexican Food, Recipes

Cucumber and Jicama Salad

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Cucumber and Jícama Salad: A Delicious Way to Eat Your Veggies

At De Las Mías, we pride ourselves in bringing you the most delicious and simple ways of preparing and serving healthy Mexican foods! If you’ve been to Mexico, no doubt you came across the food carretas selling sliced jícama with lime and chilito. And have you seen the cucumber served on a stick like a popsicle with what else but ¡chilito! a dash of salt and juicy lime. Almost anywhere you go in Mexico, you will see merchants selling fruits and vegetables. Yet, many of us have gotten away from these delicias. In the USA, we just don’t eat enough fruits and vegetables! Find cucumber and jícama at your local market. Buy jícama already peeled and chopped if you want a short cut!
Jícama is rich in fiber.

The jícama is known in some circles as the Mexican Potato. Who knew? And because the jícama is so rich in fiber, it is a very healthy carb! For that reason, this combination of green refreshing cucumber with the crunchy sensation of the jícama is simply an irresistible combo. Simple salads, or chunky salsas like this one are a great way to get into the habit of eating more veggies! Refreshing, quick and easy-to-make, this dish goes well with everything. Use it to top your taquitos and tostadas, or as a side dish. Pair it with carnitas, roasted chicken or fish. It also makes a great mid-afternoon snack. Add as much chilito as your heart desires, or go easy on it for the kiddos. Enjoy this tasty, spicy, crunchy treat and satisfy yourself on a culinary and cultural level.

¡Provecho, Comadres!

  1. Place vinegar, honey, oil, onion, chile powder (to taste) and salt in a blender, process until smooth.
  2. In a large bowl, toss jícama and cucumber with the dressing, stir in cilantro. Refrigerate for about 30 minutes.
  3. Sprinkle the salad with more chile powder before serving.
easy Level | 45 minutes Total time | 90 Calories

Ingredients:

  • 2 c peeled, diced jicama
  • c cider vinegar
  • T honey
  • 1 T olive oil
  • 2 t minced onion
  • t mild-to-medium-hot New Mexican red chile powder, plus more for garnish
  • t salt
  • 1 large cucumber, peeled and diced
  • c chopped cilantro

Nutrition Information:

Total fat: 4 g; Saturated fat: .5 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 170 mg; Carbohydrates: 14 g; Fiber: 4 g; Sugars: 8 g; Protein: 1 g; Vitamin D: 0 mcg; Calcium: 21 mg; Iron: .7 mg; Potassium: 215 mg

English, Healthy Mexican Food, Recipes

Chicken Taco Salad

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Tasty, easy and healthy!

  1. In small bowl, whisk together the vinaigrette ingredients; set aside.
  2. Slice roasted chicken into strips.
  3. In large serving bowl, toss together romaine lettuce, beans, corn, tomatoes and onions. Add the dressing and toss to coat.
  4. Transfer to a platter and arrange broken chips on the platter.
  5. Add chicken strips and more cilantro on top. Ready to serve.
  6. Note: To make your own corn tortilla chips, drizzle olive oil on both sides of fresh corn tortilla, cut into strips and bake for 6 to 10 minutes in the oven at 350 degrees F.
easy Level | 30 minutes Total time | 220 Calories

Ingredients:

  • 2 roasted boneless chicken breasts
  • 1 t cumin

  • 25 corn tortilla chips, crushed
  • 8 large romaine lettuce leaves, cut into bite-sized pieces
  • c cup (½ of 15.5-ounce can) pinto beans, drained and rinsed
  • c cup (½ of 11-ounce can), corn with red bell pepper or Mexicorn, drained
  • 10 grape tomatoes, halved
  • 1 green onion, thinly chopped
  • For the Cilantro-Lime Vinaigrette:
  • 1 T extra virgin olive oil
  • 2 T lime juice
  • 2 t finely chopped fresh cilantro
  • t adobo chile powder

Nutrition Information:

Total fat: 9 g; Saturated fat: 2 g; Trans fat: 0 g; Cholesterol: 30 mg; Sodium: 290 mg; Carbohydrates: 19 g; Fiber: 4 g; Sugars: 2 g; Protein: 15 g; Vitamin D: 0 mcg; Calcium: 30 mg; Iron: 1 mg; Potassium: 174 mg

English, Healthy Mexican Food, Recipes

Huevos Rancheros

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My version of huevos rancheros, delish and easy!

  1. Add 1 teaspoon olive oil to a small saucepan. Sauté onion until transparent.
  2. Add black beans to saucepan. Add salsa and simmer for 10 minutes.
  3. Add green chiles and continue to simmer for another 5 minutes. Do not boil.
  4. In a non-stick frying pan, cook the eggs the way you like them.
  5. Warm tortillas on a comal, skillet or in the oven
  6. To serve, place beans, chile mixture and one egg on top of one tortilla.
  7. Place the second tortilla on top. Add another light layer of the bean and chile mixture and top with shredded cheese.
intermediate Level | 30 minutes Total time | 370 Calories

Ingredients:

  • 2 t olive oil, divided
  • c chopped onion
  • 1 c canned black beans, drained, rinsed
  • c your favorite salsa
  • 2 green chiles, roasted, peeled and sliced or 1 small can green chiles
  • 2 eggs
  • c queso fresco or shredded mozzarella
  • salt and pepper to taste
  • 4 small corn tortillas

Nutrition Information:

Total fat: 15 g; Saturated fat: 4 g; Trans fat: 0 g; Cholesterol: 195 mg; Sodium: 1100 mg; Carbohydrates: 44 g; Fiber: 7 g; Sugars: 7 g; Protein: 20 g; Vitamin D: 1 mcg; Calcium: 159 mg; Iron: 3 mg; Potassium: 228 mg

English, Healthy Mexican Food, Recipes

Lazy Sari’s Avocado Taquitos

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Make a quick taquitos recipe with avocados.

  1. In a large bowl, mix together all Salsa Fresca ingredients. Cover and refrigerate in advance.
  2. Heat oil in a skillet on medium heat.
  3. Lightly sauté onion and green and red peppers, about 10 minutes.
  4. Warm tortillas on a comal or stove.
  5. Fill each tortilla with sautéed onions and peppers, an avocado slice, and Salsa Fresca. Roll the tortillas and top with cilantro.
intermediate Level | 45 minutes Total time | 310 Calories

Ingredients:

  • 1 small onion, cut into thin strips
  • 2 green peppers, thinly sliced
  • 2 red or yellow peppers, thinly sliced
  • 2 t olive oil
  • 2 ripe avocados, peeled and seeded, each cut into 6 slices
  • c Salsa Fresca
  • 12 small (4.5 inch) corn tortillas
  • 1 c chopped fresh cilantro
  • Salsa Fresca Ingredients:
  • 1 c diced tomatoes
  • c diced onions
  • c chopped cilantro
  • jalapeño peppers, chopped
  • 1 T lime juice

Nutrition Information:

Total fat: 18 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 20 mg; Carbohydrates: 35 g; Fiber: 12 g; Sugars: 7 g; Protein: 5 g; Vitamin D: 0 mg; Calcium: 32 mg; Iron: .9 mg; Potassium: 697 mg

English, Healthy Mexican Food, Recipes

Green Rice / Arroz Verde

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This colorful rice dish is fabulous with enchiladas or mole sauces!

  1. Rinse the uncooked rice until water runs clear. Drain.
  2. Heat oil in a skillet over medium-low heat.
  3. Add the rice and sauté until rice is golden brown, about 3 minutes.
  4. Add the garlic, cilantro, onion, sliced poblano, spinach and chicken broth. Bring to a boil and reduce heat to low.
  5. Cover the pot and simmer until rice is tender, about 45 minutes. Turn heat off and let it sit until ready to serve.
easy Level | 60 minutes Total time | 150 Calories

Ingredients:

  • 2 t olive oil
  • 1 c uncooked long-grain brown rice
  • 4 garlic cloves, minced
  • c chopped cilantro
  • c diced onion
  • 1 poblano pepper, seeded, sliced
  • 5 oz (or small bag) fresh spinach, rinsed, chopped
  • 2 c chicken broth

Nutrition Information:

Total fat: 2.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 210 mg; Carbohydrates: 28 g; Fiber: 2 g; Sugars: 2 g; Protein: 4 g; Vitamin D: 0 mcg; Calcium: 38 mg; Iron: 1.2 mg; Potassium: 252 mg

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