Category: English

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

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

English, Healthy Mexican Food, Recipes

Baked Trout (Trucha)

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This dish is wonderful with quinoa salad or roasted peppers with lentils.

  1. Preheat grill.
  2. Rinse fish gently and pat dry.
  3. Brush fish with a little olive oil and sprinkle salt and pepper over fish flesh.
  4. Divide cilantro and lime slices evenly among fish cavities.
  5. Place fish over grill for 5 minutes and flip once.
  6. Squeeze lime juice over fish and transfer to a platter.
easy Level | 25 minutes Total time | 210 Calories

Ingredients:

  • 4 (7-ounce) whole trout fillets with skin
  • Salt and black pepper, as desired
  • 1 t olive oil
  • 1 c chopped cilantro
  • 2 medium limes, thinly sliced; reserve a wedge for juice

Nutrition Information:

Total fat: 7 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 95 mg; Sodium: 50 mg; Carbohydrates: 4 g; Fiber: 1 g; Sugars: 0 g; Protein: 33 g; Vitamin D: 0 mcg; Calcium: 106 mg; Iron: 1.1 mg; Potassium: 804 mg

English, Healthy Mexican Food, Recipes

Avocado Mojito Smoothie

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This avocado smoothie tastes like a healthy mojito and also makes for a refreshing after-workout drink.

  1. Chop or measure out melon chunks.
  2. Slice, seed, peel and chop the avocado.
  3. Set aside 1½ cups coconut water.
  4. Freshly squeeze 1 tablespoon of lime juice.
  5. Set aside a ½ cup of cold water.
  6. Add all ingredients and mint leaves to a blender and puree until smooth.
  7. Divide between three glasses and enjoy.
easy Level | 13 minutes Total time | 70 Calories

Ingredients:

  • 1.25 c fresh or frozen melon chunks
  • 0.5 avocado avocado, seeded and peeled
  • 1.5 c coconut water
  • 1 tbsp fresh lime juice
  • leaf mint leaves
  • 0.5 c water

Nutrition Information:

Total fat: 2.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 65 mg; Carbohydrates: 12 g; Fiber: 2 g; Sugars: 10 g; Protein: 1 g; Vitamin D: 0 mcg; Calcium: 20 mg; Iron: 0 mg; Potassium: 422 mg

English, Healthy Mexican Food, Recipes

Baked Calabacitas

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These calabacitas are a great staple; you can use them in taquitos or as a side dish!

  1. Preheat oven to 350 degrees.
  2. Place squash in baking dish and toss with olive oil; season with the red chili powder and salt and pepper to taste.  
  3. Add onions to mix.
  4. Bake for 30 minutes, serve warm.
easy Level | 50 minutes Total time | 65 Calories

Ingredients:

  • 1 lb Mexican summer squash (1 zucchini, 1 yellow squash and 1 scalloped squash), each cut crosswise into quarters
  • 1 T olive oil
  • red onion, sliced
  • 1 t red chili powder
  • Salt and pepper, as desired

Nutrition Information:

Total fat: 4 g; Saturated fat: .5 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 15 mg; Carbohydrates: 7 g; Fiber: 2 g; Sugars: 4 g; Protein: 1 g; Vitamin D: 0 mcg; Calcium: 34 mg; Iron: .5 mg; Potassium: 241.8 mg

English, Healthy Mexican Food, Recipes

Avocado Toast

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This is easy and protein rich!

  1. Toast bread and spread with avocado.
  2. Lay the sliced eggs and tomatoes on top of the toast.  
  3. Season with salt and pepper to taste.
  4. Notes: To cook hard-boiled eggs, place eggs in a saucepan large enough to cover them with water. Keep eggs in a single layer. Cover with water and heat until boiling point. Lower heat to low and cook eggs 12-14 minutes. Transfer eggs to a bowl of cold water. Set aside for 15 minutes and then peel.
easy Level | 20 minutes Total time | 230 Calories

Ingredients:

  • 2 large hard-boiled eggs, peeled and sliced
  • 1 small tomato, sliced
  • avocado, sliced lengthwise into wedges
  • 2 slices whole grain/whole wheat bread, toasted
  • 1 t butter or olive oil (optional)
  • Salt and black pepper

Nutrition Information:

Total fat: 12 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 185 mg; Sodium: 170 mg; Carbohydrates: 16 g; Fiber: 3 g; Sugars: 3 g; Protein: 11 g; Vitamin D: 1 mg; Calcium: 60 mg; Iron: 2 mg; Potassium: 359 mg

English, Healthy Mexican Food, Recipes

Cucumber and Radish Salsa

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So delicious and quick! Great with shrimp taquitos!

  1. In a medium bowl, combine all ingredients. Squeeze the lime juice over them and mix gently.
easy Level | 15 minutes Total time | 20 Calories

Ingredients:

  • 1 cucumber, peeled and chopped
  • 5 medium radishes, chopped
  • 4 green onions, chopped
  • Roma tomatoes, chopped
  • c roughly chopped cilantro
  • 1 lime, freshly squeezed juice
  • t salt
  • black pepper to taste

Nutrition Information:

Total fat: 0 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 200 mg; Carbohydrates: 4 g; Fiber: 1 g; Sugars: 2 g; Protein: 1 g; Vitamin D: 0 mcg; Calcium: 23 mg; Iron: .4 mg; Potassium: 140 mg

English, Healthy Mexican Food, Recipes

Colorado Red Chile Stew

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At De Las Mias, we like to say that we are not just feeding our bodies; we are feeding our souls. This chile colorado recipe is simple and is guaranteed to feed your soul. If you are lucky enough to live in New Mexico, you have good access to excellent red chile from Hatch.

If you live elsewhere, you can now find Hatch chile, red and green, even on Amazon. In New Mexico, red chile stews and carnes adobadas are not “diluted” by tomato sauce. Our family friend, Andy, a New Mexican and owner of La Panza restaurant in Portland, Oregon, once castigated me for using tomato sauce in my frito pie! Red chile is serious business to the panzas of New Mexicans, but even if you are from New Mexico, give this recipe a try and let us know what you think.

If you’re watching your sodium, use homemade beef broth or buy the low sodium variety. Notice we always recommend corn tortillas because we are trying to encourage you to eat more whole grains. Corn in all its forms is a whole grain! You can also try whole wheat tortillas. It is so much better for you than white processed flour. Go ahead, try it! You’ll do your body proud.

  1. In a medium bowl, toss the beef with the flour and salt. Mix well.
  2. In a Dutch oven or large pot, add the olive oil and heat on low to medium
  3. Add the meat and cook until browned on all sides.
  4. Add the chile powder, oregano, chopped garlic, tomatoes and liquids.
  5. Bring to a boil, then simmer for 1.5 hours or until the meat is tender.
intermediate Level | 2 minutes Total time | 190 Calories

Ingredients:

  • 1 cut-up beef stew meat for boiling
  • flour
  • salt
  • olive oil
  • New Mexico red chile powder (you can use any good-quality red chile powder if you don’t have New Mexican)
  • fresh or dried oregano
  • 2 garlic cloves, choppoed
  • salt-free stewing tomatoes
  • beef broth
  • water

Nutrition Information:

Total fat: 9 g ; Saturated fat: Sat 2.5 g; Trans fat: 0 g; Cholesterol: 55 mg; Sodium: 710 mg; Carbohydrates: 9 g; Fiber: 4 g; Sugars: 3 g; Protein: 21 g; Vitamin D: 0 mcg; Calcium: 63 mg; Iron: 4 mg ; Potassium: 908 mg