Category: English

English, Healthy Mexican Food, Recipes

Malena’s Portobello Mushroom Tacos

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We are always on the look-out for adding more veggies to our meals. These festive tacos out of Portobello mushrooms, straight out of Malena’s kitchen, are just the thing to impress your vegetarian friends. You can serve these with a side of black beans or arroz verde.

¡Buen provecho!

  1. Rinse portobello mushrooms in cold water lightly and dry with a paper towel.
  2. Cut the end of the stem of portobello mushrooms, slice and marinate in sauce for at least one hour.
  3. Prepare sauce: process in a food processor jalapeno, onions, one garlic clove, a tablespoon of olive oil and a 2 tablespoons soy sauce or tamari sauce.
  4. Sauté marinated mushrooms in remaining olive oil for about 8 minutes until they are browned.
  5. Warm corn tortillas.
  6. Assemble tacos and garnish with chopped cilantro, sliced radish, a squeeze of lime and your choice of salsa.
easy Level | 20 minutes Total time | 217 Calories

Ingredients:

  • 3 portobello mushrooms
  • 1 large fresh jalapeño pepper
  • white onion
  • 1 garlic clove
  • olive oil
  • soy sauce or tamari sauce
  • 4 corn tortillas
  • 1 chopped cilantro
  • 2 sliced radishes
  • 2 lime
  • salsa

Nutrition Information:

Total fat: 6.7g; Saturated fat: 1g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 372mg; Carbohydrates: 35.7g; Fiber: 5.2g; Sugars: 2.7g; Protein: 5.5g; Vitamin D: .1; Calcium: 65.7mg; Iron: 1.2mg; Potassium: 279.9mg

English, Healthy Mexican Food, Recipes

Cucumber Radish Salad

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Easy salad with three main ingredients.

  1. Combine all ingredients in a bowl and mix well.
  2. Refrigerate until ready to serve.
easy Level | 15 minutes Total time | 20 Calories

Ingredients:

  • 1 cucumber, peeled, sliced
  • 1 large tomato, chopped
  • 6 radishes, sliced
  • 1 lime juiced
  • 1 t red chili powder
  • t salt
  • black pepper to taste

Nutrition Information:

Total fat: 0 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 420 mg; Carbohydrates: 4 g; Fiber: 1 g; Sugars: 1.8 g; Protein: 1 g; Vitamin D: 0 mg; Calcium: 18 mg; Iron: .4 mg; Potassium: 190 mg

English, Healthy Mexican Food, Recipes

Chicken Pipián

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Heaven on a plate!! You will be so happy you made this!

  1. Place tomatillos, onion, 3 tablespoons pepitas, half of the cilantro, garlic, broth and salt in a blender or food processor; blend until smooth.
  2. Transfer to a medium saucepan and cook over medium heat, stirring occasionally, until reduced to about ¾ cup and thickened, about 15 minutes. Remove from the heat and stir in the sour cream. Set aside.
  3. Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet to 1/4 inch thick.
  4. In a bowl, whisk egg white and water until combined. In a second bowl, place cornmeal and season with a pinch of salt and black pepper.
  5. Heat oil in a large nonstick skillet over medium heat. Dip each chicken breast in egg white, then in cornmeal, coat evenly. Cook chicken until browned and the chicken reaches an internal temperature of 160 degrees F, about 10 to 15 minutes.
  6. Serve chicken and ladle the reserved sauce over it. Garnish with the remaining pepitas and cilantro.
intermediate Level | 60 minutes Total time | 320 Calories

Ingredients:

  • Ingredients for Salsa:
  • 4 tomatillos, husked and rinsed
  • c diced red onion
  • 4 T unsalted pepitas, divided
  • c chopped fresh cilantro, divided
  • 2 garlic cloves, peeled and minced
  • c chicken broth
  • t salt
  • 2 T reduced-fat sour cream
  • Ingredients for Chicken:
  • 4 chicken breasts, boneless, skinless (about 1 pound)
  • 1 large egg white
  • 2 T water
  • c yellow cornmeal
  • 3 t olive oil
  • Salt and black pepper

Nutrition Information:

Total fat: 12 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 85 mg; Sodium: 310 mg; Carbohydrates: 22 g; Fiber: 3 g; Sugars: 2 g; Protein: 31 g; Vitamin D: 0 mg; Calcium: 32 mg; Iron: 2 mg; Potassium: 525 mg

English, Healthy Mexican Food, Recipes

Grilled Fish Tacos with Peach Salsa

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These easy-to-make tacos are delicious and nutritious!

  1. Preheat the grill. Brush grates with well-oiled paper towels.
  2. Brush peaches with remaining oil and place on grill for 3 minutes. Remove from grill, let cool, and chop into small pieces.
  3. Place fish on a platter and pat dry.
  4. In a small bowl, mix the chile powder and adobo. Season with salt and black pepper as desired.  
  5. Cover the fish with chile mixture and cover for 20 minutes.  
  6. In a bowl, mix the chopped roasted peaches, red bell pepper, onion, jalapeño, cilantro and lemon juice. Cover and refrigerate.
  7. Place fish on the grill and cook for 4 minutes on each side. Use a spatula to flip fish carefully.
  8. Warm tortillas on the grill for about 30 seconds on each side. Keep them warm by wrapping in a clean dishtowel.
  9. Place 2 tortillas on each plate; top with a serving of fish and peach salsa. ¡Fácil!
  10. Notes: 1. Tuna and halibut are great substitutes for red snapper and tilapia. 2. To avoid fish flaking apart on the grill, use fillets that are 1 inch thick. 3. You can use canned adobo chile; make it into a paste by mashing a small amount with a fork.
intermediate Level | 60 minutes Total time | 230 Calories

Ingredients:

  • For salsa:
  • 2 peaches, cut in half and pitted
  • c diced red bell pepper
  • c red onion, diced
  • 1 jalapeno, seeded and finely diced
  • c chopped cilantro
  • 2 T juice of 1 lemon, about
  • For fish:
  • 1 lb red snapper or tilapia, about 4 fillets
  • 1 t oil
  • 1 T red chile powder
  • t adobo chile powder
  • salt and black pepper
  • 8 small corn tortillas, warmed

Nutrition Information:

Total fat: 4 g; Saturated fat: .5 g; Trans fat: 0 g; Cholesterol: 40 mg; Sodium: 105 mg; Carbohydrates: 26 g; Fiber: 4 g; Sugars: 10 g; Protein: 25 g; Vitamin D: 0 mcg; Calcium: 55 mg; Iron: .7 mg; Potassium: 643 mg

English, Healthy Mexican Food, Recipes

Roasted Chile Salsa

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Salsas are the nectar of the gods!

  1. Roast chiles and tomatoes in the oven under the broiler for about 5 minutes. Don’t let them burn!
  2. Place chiles in a plastic bag or just wrap in a wet paper towel. Let them sweat a few minutes; then peel, seed and chop.
  3. In a medium bowl, let the tomatoes cool and peel the skin. Crush tomatoes with a large spatula.
  4. Add the remaining ingredients, mix and season with salt and pepper.
advanced Level | 20 minutes Total time | 40 Calories

Ingredients:

  • 2 c roasted, seeded and chopped Anaheim chiles (about 4 large chiles)
  • 4 c roasted tomatoes (about 6 medium-size tomatoes)
  • c chopped red onion
  • 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: 9 g; Fiber: 2 g; Sugars: 5 g; Protein: 2 g; Vitamin D: 0 mg; Calcium: 19 mg; Iron: .9 mg; Potassium: 355 mg

English, Healthy Mexican Food, Recipes

Poblano Enchilada Sauce

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Great sauce for enchiladas or any topping!

  1. In a small saucepan, heat 1 tablespoon of oil over medium heat. Sauté onion and garlic until golden, about 5 minutes.
  2. Blend the chiles in the blender. Set aside.
  3. In a medium saucepan, heat the other tablespoon of oil on low medium heat. Stir in the flour and cook for 2-3 minutes, stirring so it doesn’t burn and turns gold. Gradually add water or broth, whisking constantly to smooth out any lumps.
  4. Add the blended chiles to the saucepan and add the cooked onion and garlic. Add cumin, black pepper, oregano and salt. Bring to a boil.
  5. Reduce heat to low and simmer for 30 minutes, stirring occasionally. The sauce should be like gravy. Season with more salt if needed.
  6. Note: Keep refrigerated. Freeze in a non-glass container for up to 2 months. To make it gluten-free, use cornstarch instead of flour to thicken salsa.
intermediate Level | 40 minutes Total time | 120 Calories

Ingredients:

  • 2 T olive oil, divided
  • 1 c finely chopped onion
  • garlic cloves, finely minced
  • 2 c roasted, peeled poblano chiles, seeds removed (about 4 large peppers)
  • 3 T flour
  • c water or low-sodium chicken or vegetable broth
  • t cumin
  • t black pepper
  • t dried oregano
  • t salt

Nutrition Information:

Total fat: 7 g; Saturated fat: 1 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 300 mg; Carbohydrates: 13 g; Fiber: 2 g; Sugars: 4 g; Protein: 2 g; Vitamin D: 0 mg; Calcium: 33 mg; Iron: 1 mg; Potassium: 67 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

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