Category: Recipes

Healthy Mexican Food, Recipes, Spanish

Tortilla Española

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Un platillo popular de España que puede comerse en el desayuno, almuerzo o cena.

  1. En un sartén antiadherente, calienta dos cucharadas de aceite de olivo a fuego mediano.
  2. Agrega las cebollas rebanadas y las papas al sartén, sofríe y cubre el sartén. Cocina a fuego bajo por 10 minutos o hasta que las papas estén suaves. Dale vuelta seguido. Agrega una a dos cucharadas de agua al sartén si se seca la mezcla. Aparta del fuego y enfría.
  3. En un tazón grande, bate los 6 huevos, agrega espinaca y la mezcla de cebolla con papas.
  4. En un sartén limpio, calienta el resto del aceite, cubriendo bien el sartén. Pon la mezcla de huevo con papas.
  5. Cocina a fuego lento por 10 minutos. Inclina el sartén para que la mezcla de huevo cubra todas las orillas. Agita el sartén para evitar que los huevos se peguen una vez que estén cocinados.
  6. Desliza la tortilla en un plato y voltéala en el sartén para cocinarla otros dos minutos. Sírvela caliente o fría.
intermedio Nivel | 40 minutos Tiempo total | 170 Calorías

Ingredientes:

  • 3 cda aceite de olivo, que se dividirá
  • cebolla blanca, pequeña, rebanada
  • 1 papa mediana, pelada y cortada en rebanadas delgadas
  • tza pimientos verdes, rojos o amarillos, rebanados delgado
  • 1 tza espinaca tierna, picada
  • 6 huevos
  • Sal y pimienta al gusto

Nutrition Information:

Grasa total: 11 g; Grasa saturada: 2.5 g; Grasas trans: 0 g; Colesterol: 165 mg; Sodio: 70 mg; Carbohidratos: 10 g; Fibra: 1 g; Azúcares: 1 g; Proteína: 6 g; Vitamina D: .8 mcg; Calcio: 32 mg; Hierro: 1 mg; Potasio: 222 mg

Healthy Mexican Food, Recipes, Spanish

Chorizo de Pavo

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¡Chorizo es un buen recurso para huevos, frijoles y taquitos!

  1. En un tazón mediano, usa tus manos para mezclar todos los ingredientes (excepto el vinagre), hasta que esté bien mezclado.
  2. Agrega el vinagre a la mezcla e incorpóralo.
  3. Calienta un sartén antiadherente a fuego mediano, ponle una cucharadita de aceite de olivo y cocina el chorizo como por 10 minutos o hasta que ya no esté color de rosa.
fácil Nivel | 20 minutos Tiempo total | 180 Calorías

Ingredientes:

  • 1 lb pechuga de pavo, molida
  • 1 cdta sal
  • 2 cda chile en polvo “New Mexico”
  • 4 dientes de ajo, martajados
  • 1 cdta orégano mexicano
  • 1 cdta semilla de cilantro molido
  • 1 cdta comino molido
  • 1 cda vinagre de manzana
  • 1 cdta chile chipotle en polvo
  • 1 cdta aceite de olivo
  • cdta chile piquín o chile rojo seco martajado (opcional)

Nutrition Information:

Grasa total: 9 g; Grasa saturada: 2.5 g; Grasas trans: 0 g; Colesterol: 65 mg; Sodio: 730 mg; Carbohidratos: 4 g; Fibra: 2 g; Azúcares: 0 g; Proteína: 23 g; Vitamina D: 0 mg; Calcio: 27 mg; Hierro: 3 mg; Potasio: 94 mg

English, Healthy Mexican Food, Recipes

Eggs and Turkey Chorizo

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This egg and chorizo dish is a great addition to Sunday brunch. I like to make my eggs over easy with chorizo on the side!

  1. Heat oil in large skillet over medium-high heat.
  2. Add turkey chorizo and cook for 8-10 minutes. Add eggs and stir (scramble) until eggs are fully cooked. Sprinkle with salt. (You can also make your eggs over easy with the chorizo on the side).
  3. Serve with corn tortillas. Garnish with chopped cilantro.
advanced Level | 30 minutes Total time | 220 Calories

Ingredients:

  • 2 t olive oil
  • lb turkey chorizo
  • 4 large eggs
  • t salt and black pepper
  • 4 small (6-inch) corn tortillas
  • 1 T chopped fresh cilantro

Nutrition Information:

Total fat: 11 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 190 mg; Sodium: 540 mg; Carbohydrates: 13 g; Fiber: 2 g; Sugars: 1 g; Protein: 17 g; Vitamin D: .8 mcg; Calcium: 37 mg; Iron: 2 mg; Potassium: 104 mg

English, Healthy Mexican Food, Recipes

Beet and Spinach Salad

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One cup of spinach has only about 40 calories and is a good source of vitamins and minerals.

  1. In a bowl or serving platter, place the spinach, red grapefruit, sliced avocado and beets.
  2. In a small bowl, whisk together the Orange Vinaigrette Dressing ingredients.
  3. Lightly drizzle dressing into the salad. Season with salt and black pepper and enjoy.
easy Level | 15 minutes Total time | 160 Calories

Ingredients:

  • 4 c fresh baby spinach

  • 1 red grapefruit, peeled and sectioned
  • 1 large avocado, halved, seeded, peeled, and sliced

  • 12 canned sliced beets, drained (about 4 ounces)
  • Orange Vinaigrette Dressing:
  • c fresh orange juice (from an orange—not concentrate)
  • 2 t red wine vinegar

  • 2 t olive oil

  • t salt
  • dash ground black pepper

Nutrition Information:

Total fat: 10 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 0 mcg; Sodium: 200 mg; Carbohydrates: 18 g; Fiber: 6 g; Sugars: 9 g; Protein: 3 g; Vitamin D: 0 mcg; Calcium: 43 mg; Iron: 1.3 mg; Potassium: 454 mg

Healthy Mexican Food, Recipes, Spanish

Chilaquiles con Huevos y Chorizo

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¡Esta es una versión muy sabrosa y divertida y puedes agregarle salsa roja de enchilada, también!

  1. En un sartén grande, calienta el aceite a fuego lento/medio.
  2. Agrega cebolla y fríe hasta que esté transparente.
  3. Agrega chorizo y cocina hasta que esté casi listo. Agrega los triángulos de tortilla y fríelos hasta que estén suavecitos y plegables.
  4. Agrega el pimiento y continúa friendo por otros 5 minutos.
  5. Bate los huevos y viértelos al sartén, revuelve con una espátula para hacer huevos revueltos.
  6. Usa cilantro y queso fresco para decorar.
  7. Nota: Puedes agregarle la salsa a los chilaquiles cuando se estén cocinando. Sírvelos con 2 o 3 rebanadas de aguacate, naranja y piña.
intermedio Nivel | 35 minutos Tiempo total | 180 Calorías

Ingredientes:

  • 1 tza salsa para enchiladas hecha en casa (puede omitirse)
  • cda aceite de cártamo (canola)
  • tza cebolla morada, picada
  • 1 tza chorizo de pavo, en trocitos
  • 6 tortillas pequeñas, cortadas en triángulos
  • 1 tza pimiento verde o rojo, desvenado y picado
  • 6 huevos medianos
  • tza queso fresco, desmoronado
  • Hojas de cilantro, para decorar

Nutrition Information:

Grasa total: 9 g; Grasa saturada: 2.5 g; Grasas trans: 0 g; Colesterol: 170 mg; Sodio: 380 mg; Carbohidratos: 13 g; Fibra: 1 g; Azúcares: 3 g; Proteína: 11 g; Vitamina D: 0 mcg; Calcio: 78 mg; Hierro: 1 mg; Potasio: 134 mg

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