Category: Recipes

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

Healthy Mexican Food, Recipes

Summer Grilled Corn Salad

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Corn salsa with nectarines? Really? Yes, and it is delicious. I have made this salsa for pot lucks and also made it the night before of an overbooked day, because there is nothing like getting home hungry and tired and finding something healthy and delicious. At De Las Mías we are all about adopting new and healthy habits. One of the ways we can add healthy habits is to change our environment. When I came across an article on stacking up those healthy habits, I chose getting to those 3 veggies a day. As a result, I went on a mission to keep ready-to-eat veggies in the refri. If I come home tired after a busy afternoon, and I see deliciousness waiting for me, I feel like a Super Mujer. That is one less handful of fritos, doritos or chicharrones! Roasting the corn ahead of time gives it a nice charred flavor and I highly recommend that you do that, but if you want to opt for a short cut, just sauté some frozen corn and try it that way. Also, if you haven’t tried canned chipotle, go now and get yourself some. This smoky jalapeño knows how to kick it up a notch. Use sparingly until you can’t live without it. (Hint: I put it into the olive oil I drizzle on my popcorn!) This corn salsa is particularly tasty on a hot summer evening. I must admit that I triple or quadruple the recipe because it goes fast. I love it with a tall glass of my favorite jugo verde – La Diosa Verde – one of the green juices you can find at De Las Mías. It also goes super great with Tacos and it is just lovely as a topping for black bean tostadas. Try it on Meatless Monday!

  1. Heat grill to medium/high. (You can also boil the corn until soft).
  2. Season the ears of corn with oil and sprinkle salt on them. Wrap in tinfoil and grill for 10 minutes, turning to cook evenly. Set aside to cool.
  3. Remove the foil. Holding each ear of corn vertically, run a knife down each side to remove the kernels. Transfer to a large bowl and mix in the remaining ingredients.
easy Level | 45 minutes Total time | 100 Calories

Ingredients:

  • 4 large ears of corn, husks removed
  • 1 t extra virgin olive oil
  • t salt
  • 3 green onions, chopped
  • c chopped red bell pepper
  • c chopped green bell pepper
  • c chopped yellow bell pepper
  • c chopped fresh cilantro
  • 2 t lime juice
  • 1 t red chili powder

Nutrition Information:

Total fat: 2 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 105 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugars: 5 g; Protein: 3 g; Vitamin D: 0 mg; Calcium: 7 mg; Iron: .8 mg; Potassium: 257 mg

English, Healthy Mexican Food, Recipes

Chicken a la Veracruz

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A rainbow of flavors and colors to liven any dinner!

  1. Preheat oven to 375 degrees F.
  2. Rinse chicken and pat dry. Cut each breast lengthwise in half.
  3. In an oven-safe pan with a lid, heat 1 tablespoon olive oil and cook the chicken pieces for 8 minutes on each side on medium-high heat. Transfer chicken to a plate.
  4. In same skillet, heat remaining oil over medium heat and sauté onions until translucent.
  5. Add garlic and stir for a minute; don’t let it burn.
  6. Add carrots, celery, tomatoes, water or chicken broth, bay leaf, jalapeños, oregano, capers and olives. Lower heat to simmer and cover for 8 to 10 minutes.
  7. Add chicken to skillet and mix gently to coat chicken with the sauce. Cover with the lid.
  8. Bake at 375 for 1 hour or cook on the stove on low-medium heat for one hour.
  9. Note: Instead of oven safe pan, cook chicken and sauce in a skillet and transfer to a baking pan.
advanced Level | 90 minutes Total time | 240 Calories

Ingredients:

  • 4 boneless, skinless whole chicken breasts (about 2 lbs. total)
  • 2 T olive oil, divided
  • salt and pepper, as desired
  • 1 c white onion finely chopped
  • 3 garlic cloves, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 28 oz. can stewed tomatoes
  • 1 c water or chicken broth
  • 1 bay leaf
  • 2 jalapeños, seeded and sliced
  • 2 T dried oregano
  • c drained and sliced pimiento-stuffed olives
  • 3 t capers, drained

Nutrition Information:

Total fat: 8 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 70 mg; Sodium: 500 mg; Carbohydrates: 13 g; Fiber: 3 g; Sugars: 7 g; Protein: 28 g; Vitamin D: 0 mcg; Calcium: 78 mg; Iron: 1.6 mg; Potassium: 578 mg

Healthy Mexican Food, Recipes, Spanish

Ensalada de Lentejas

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Esta es una ensalada excelente con lechuga romanita o como guarnición.

  1. Enjuaga y escurre las lentejas; coloca en una olla grande. Cubre con agua aproximadamente 4 pulgadas sobre las lentejas. Agrega la hoja de laurel y las mitades de cebolla a la olla.
  2. Pon a hervir. Cubre, reduce el fuego y hierve a fuego lento por 20-30 minutos hasta que las lentejas estén cocidas. Escúrrelas.
  3. Precalienta la plancha a alta temperatura o utiliza tu comal.
  4. Pon los pedazos de pimiento, con la cáscara en contacto con el comal, y asa por 5-8 minutos o hasta que esté tatemada la cáscara.
  5. Pon los pedazos de pimiento en una bolsa de plástico con cierre, séllalos y déjalos reposar 15 minutos. Pélalos y pícalos. Tira las cáscaras/piel.
  6. Rocía con ½ cucharadita de sal y pimienta molida fresca. Pon los pimientos en un tazón grande.
  7. Quita la hoja de laurel y las mitades de las cebollas de las lentejas.
  8. Agrega las lentejas a los pimientos. Agrega la sal adicional, pimienta negra, tomate, y demás ingredientes a la mezcla de lentejas, mezcla bien.
  9. Nota: Si deseas usar pimientos asados de frasco, en lugar de frescos, quítales el líquido.
avanzado Nivel | 60 minutos Tiempo total | 170 Calorías

Ingredientes:

  • tza lentejas secas (aproximadamente 3/4 de libra)
  • 1 hoja de laurel
  • 1 pequeña cebolla, pelada y partida a la mitad
  • 1 pimiento rojo, desvenado y partido en cuatro
  • 1 pimiento verde, desvenado y partido en cuatro
  • cdta sal, que se dividirá
  • cdta pimienta molida fresca, que se dividirá
  • tza tomate bola, picado
  • tza cebollín picado
  • tza hojas de cilantro
  • tza jugo de limón fresco

Nutrition Information:

Grasa total: 2.5 g; Grasa saturada: 0 g; Grasas trans: 0 g; Colesterol: 0 mg; Sodio: 380 mg; Carbohidratos: 27 g; Fibra: 10 g; Azúcares: 4 g; Proteína: 11 g; Vitamina D: 0 mcg; Calcio: 28 mg; Hierro: 4 mg; Potasio: 511 mg

English, Healthy Mexican Food, Recipes

Green Beans with Pumpkin Seeds

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Nice side dish with protein and fiber! Pepitas are pumpkin seeds.

  1. Heat 1 teaspoon olive oil in a pan and toast the pepitas in it until golden. Set aside.
  2. In the same pan, add the remainder of the oil and sauté the green beans at low to medium heat for 7-10 minutes.
  3. Add pepitas and lime juice and transfer to a serving plate.
easy Level | 30 minutes Total time | 210 Calories

Ingredients:

  • c raw pepitas or pumpkin seed (if you buy them toasted, skip the toasting part)
  • 2 t olive oil
  • 1 lb bag of green beans, trimmed and steamed until tender
  • 2 t lime juice
  • t salt and black pepper, or to taste
  • chile powder to spice it up!

Nutrition Information:

Total fat: 8 g; Saturated fat: 1.5 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 290 mg; Carbohydrates: 24 g; Fiber: 9 g; Sugars: 2 g; Protein: 11 g; Vitamin D: 0 mcg; Calcium: 34 mg; Iron: 2.5 mg; Potassium: 312 mg

Healthy Mexican Food, Recipes, Spanish

Enfrijoladas de Pollo

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Receta rápida para una enfrijolada tradicional de frijoles refritos con chile chipotle y pollo para una comida rápida y deliciosa.

  1. En una olla mediana, cuece el pollo en el caldo de pollo o verdura y agua por 30 minutos. Agrega una taza más de agua si es necesario sumergir el pollo. Quítalo y enfríalo, para poder deshebrarlo. Guarda el caldo.
  2. En un sartén, calienta el aceite a fuego medio. Agrega cebolla y fríe por dos minutos, agrega ajo y fríe un minuto más.
  3. Agrega los frijoles y el chipotle y cocina, revolver, por 10 minutos. Con una espumadera, machaca los frijoles hasta que estén molidos. Sazona con sal y pimienta.
  4. Agrega el caldo reservado a los frijoles, poco a poco. La mezcla deberá estar cremosa, no aguada.
  5. Calienta las tortillas en un comal o un sartén hasta que estén suaves. Remoja cada tortilla en la salsa de frijol, ponlas en un plato, agrégales el pollo deshebrado y dóblalas a la mitad.
  6. Ponles queso fresco y adorna con tus aderezos favoritos!
  7. Nota: Puedes sustituir el agua con un poco de sal y los sazones por caldo de verdura o pollo.
fácil Nivel | 55 minutos Tiempo total | 400 Calorías

Ingredientes:

  • 8 oz Pechuga de pollo sin piel (aproximadamente una pechuga grande), cocida (¡guarda el caldo!)
  • 2 tza caldo de pollo o de verdura (compra del que es libre de gluten)
  • 2 tza agua
  • 1 cda aceite de olivo
  • tza cebolla blanca, picada
  • 2 dientes de ajo, picados finamente
  • 2 latas de frijoles bayos enteros (14-oz), escurridos y enjuagados
  • chile chipotle adobado (de lata)
  • 8 tortillas de maíz, recalentadas
  • Sal y pimienta al gusto
  • tza queso fresco
  • Sugerencias para decorar:
  • chile ancho asado o chile Anaheim
  • tza queso fresco o Oaxaca
  • 1 tza pico de gallo
  • tza cilantro picado

Nutrition Information:

Grasa total: 9 g; Grasa saturada: 1.5 g; Grasas trans: 0 g; Colesterol: 40 mg; Sodio: 1070 mg; Carbohidratos: 55 g; Fibra: 10 g; Azúcares: 9 g; Proteína: 27 g; Vitamina D: .2 mg; Calcio: 143 mg; Hierro: 2.5 mg; Potasio: 454 mg

English, Healthy Mexican Food, Recipes

Turkey Taco Salad

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Kids will enjoy this taco salad.

  1. To make the tortilla chips:
  2. Preheat oven to 400 degrees F. Use 1 teaspoon of olive oil to brush oil on each side of each tortilla.
  3. Cut tortillas into bite-size triangles. Place tortilla chips on a baking sheet and lightly salt the tortillas.
  4. Bake tortillas for 5-7 minutes. Set aside.
  5. To prepare the ground turkey and beans:
  6. Heat 1 teaspoon olive oil in a nonstick skillet over medium heat until hot. Brown ground turkey for 10 minutes or until turkey is no longer pink. Break ground turkey into crumbles.
  7. Heat beans in a pot until hot. Remove from heat.
  8. To prepare the salad:
  9. In a large salad bowl, combine lettuce, tomatoes, onions, celery, red bell pepper, radishes and chopped cilantro. Add cooked turkey and toss gently.
  10. Place tortilla chips on a plate and add salad mixture and beans on top.
  11. Garnish with cilantro sprigs and salsa. For added flavor, sprinkle the salad with fresh orange juice and lime juice.
intermediate Level | 60 minutes Total time | 320 Calories

Ingredients:

  • 6 corn tortillas
  • 2 t olive oil, divided
  • 1 t sea salt
  • 1 lb ground turkey (95% lean) or boiled and shredded turkey breast
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 medium head of lettuce, shredded
  • 2 medium tomatoes, chopped
  • green onions, chopped
  • c chopped celery
  • 1 red bell pepper, cut into ½ inch pieces
  • 3 radishes cut into ½ inch pieces
  • 2 T chopped fresh cilantro, and cilantro sprigs for garnish
  • 1 orange cut in wedges
  • salsa
  • fresh lime wedges

Nutrition Information:

Total fat: 10 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 70 mg; Sodium: 610 mg; Carbohydrates: 29 g; Fiber: 7 g; Sugars: 6 g; Protein: 26 g; Vitamin D: .1 mcg; Calcium: 78 mg; Iron: 2.8 mg; Potassium: 541 mg

Healthy Mexican Food, Recipes, Spanish

Taquitos de Atún

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Esto es un almuerzo muy fácil de preparar por adelantado y llevar al trabajo.

  1. Mezcla el jitomate, cebolla, apio y cilantro en un tazón. Exprímele el jugo de limón e incorpora suavemente. Agrega el atún escurrido y mezcla bien.
  2. Agrega jalapeño picado (opcional). Sazona ligeramente con sal y exprímele más jugo de limón, si deseas. Cubre y refrigera por 20 minutos.
  3. Calienta las tortillas de maíz en un comal o sartén calientes. Divide la ensalada de atún entre las tres tortillas y enróllalas.
fácil Nivel | 30 minutos Tiempo total | 330 Calorías

Ingredientes:

  • 1 jitomate pequeño, picado
  • tza cebolla morada, finamente picada
  • 1 rama de apio, picada finamente
  • 1 cda cilantro fresco, picado
  • 1 limón verde
  • 1 lata de atún en agua de 5 onzas, escurrida
  • 1 chile jalapeño, desvenado, y picado finamente (opcional)
  • cdta sal
  • 3 tortillas de maíz pequeñas (de 4-pulgadas), calientes

Nutrition Information:

Grasa total: 5 g; Grasa saturada: 1 g; Grasas trans: 0 g; Colesterol: 40 mg; Sodio: 80 mg; Carbohidratos: 43 g; Fibra: 7 g; Azúcares: 8 g; Proteína: 28 g; Potasio: 577 g

English, Healthy Mexican Food, Recipes

Lentil Salad

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This is excellent with romaine lettuce or as a side dish.

  1. Rinse and drain lentils; place in a large saucepan. Cover with water to 4 inches above lentils; add bay leaf and onion halves to pan.
  2. Bring to a boil. Cover, reduce heat, and simmer 20-30 minutes or until lentils are just tender. Drain lentils.
  3. Preheat grill to high heat or use your comal.
  4. Place bell pepper pieces, skin side down, on grill rack; grill 5-8 minutes or until skins are blackened.
  5. Place bell pepper pieces in a zippered plastic bag; seal and let stand 15 minutes. Peel and chop bell peppers. Discard skins.
  6. Sprinkle with ½ teaspoon salt and freshly ground black pepper. Place bell peppers in a large bowl.
  7. Discard bay leaf and onion halves from the cooked lentils.
  8. Add lentils to bell peppers. Add remaining salt, black pepper, tomato, and remaining ingredients to lentil mixture; stir well.
  9. Note: If you wish to use canned roasted red peppers in place of fresh peppers, discard the liquid.
advanced Level | 60 minutes Total time | 170 Calories

Ingredients:

  • c dried lentils (about 3/4 pound)
  • 1 bay leaf
  • 1 small onion, peeled and halved
  • 1 red bell pepper, quartered and seeded
  • 1 green bell pepper, quartered and seeded
  • t salt, divided
  • t freshly ground black pepper, divided
  • c chopped plum tomato
  • c chopped green onions
  • c cilantro leaves
  • c fresh lime juice

Nutrition Information:

Total fat: 2.5 g; Saturated fat: 0 g; Trans fat: 0 g; Cholesterol: 0 mg; Sodium: 380 mg; Carbohydrates: 27 g; Fiber: 10 g; Sugars: 4 g; Protein: 11 g; Vitamin D: 0 mcg; Calcium: 28 mg; Iron: 4 mg; Potassium: 511 mg

English, Healthy Mexican Food, Recipes

Chilaquiles with Eggs and Chorizo

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This is a fun and very tasty version and you can add red enchilada sauce too!

  1. In a large fry pan, heat oil on low/medium heat.
  2. Add onion and sauté until translucent.
  3. Add chorizo and cook until almost done. Add tortilla pieces and sauté until they are limp.
  4. Add bell peppers and continue to sauté for 5 minutes.
  5. Whisk eggs and pour into skillet, stir with a spatula to make scrambled eggs.
  6. Use cilantro and queso fresco to garnish.
  7. Note: You can add the sauce to the chilaquiles as they are cooking as well. Serve with 2 or 3 slices of avocado, orange and pineapple.
intermediate Level | 35 minutes Total time | 180 Calories

Ingredients:

  • 1 c homemade enchilada sauce for topping (sauce can be omitted)
  • T canola oil
  • c diced red onion
  • 1 c turkey chorizo crumbles
  • 6 small corn tortillas, cut in triangles
  • 1 c chopped, seeded green or red bell pepper
  • 6 medium eggs
  • c crumbled queso fresco
  • cilantro leaves, for garnish

Nutrition Information:

Total fat: 9 g; Saturated fat: 2.5 g; Trans fat: 0 g; Cholesterol: 170 mg; Sodium: 380 mg; Carbohydrates: 13 g; Fiber: 1 g; Sugars: 3 g; Protein: 11 g; Vitamin D: 0 mcg; Calcium: 78 mg; Iron: 1 mg; Potassium: 134 mg