Category: Healthy Mexican Food

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Healthy Mexican and Southwestern recipes are easy to make, delicious, and nutritious. You don’t have to give up the foods and flavors you’ve always loved. Step into the De Las Mías cocina and bring inspiration into your kitchen.

Healthy Mexican Food, Recipes, Spanish

Salsa Tatemada

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¡Las buenas salsas son un néctar de los dioses!

  1. Asa los chiles y tomates en el horno, bajo la lumbre, como por cinco minutos. ¡No dejes que se quemen!
  2. Pon los chiles en una bolsa de plástico o envuélvelos en una toalla de papel mojada. Deja que se suden unos cuantos minutos, luego pélalos, desvénalos y pícalos.
  3. En un tazón mediano, deja que se enfríen los tomates y pélalos. Muele los tomates con una espátula grande.
  4. Agrega los ingredientes que quedan, mezcla y sazona con sal y pimienta.
avanzado Nivel | 20 minutos Tiempo total | 40 Calorías

Ingredientes:

  • 2 tza chiles Anaheim asados, desvenados y picados (como 4 chiles grandes)
  • 4 tza tomates asados (como 6 tomates medianos)
  • tza cebolla morada, picada
  • tza cilantro picado
  • Sal y pimienta, al gusto

Nutrition Information:

Grasa total: 0 g; Grasa saturada: 0 g; Grasas trans: 0 g; Colesterol: 0 mg; Sodio: 10 mg; Carbohidratos: 9 g; Fibra: 2 g; Azúcares: 5 g; Proteína: 2 g; Vitamina D: 0 mg; Calcio: 19 mg; Hierro: .9 mg; Potasio: 355 mg

Healthy Mexican Food, Recipes

Huevos con Chorizo de Pavo

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Este platillo de huevo con chorizo es una gran contribución a un desayuno dominguero. ¡A mí me gusta hacer los huevos tiernitos, y ponerles el chorizo al lado!

  1. Calienta el aceite en un sartén grande a temperatura media-alta.
  2. Agrega el chorizo de pavo y cocina por 8-10 minutos. Agrega los huevos y revuélvelos hasta que estén completamente cocinados. Rocíales sal. (También puedes hacer los huevos fritos y ponerles el chorizo a un lado).
  3. Sirve con tortillas calientes. Adorna con cilantro picado.
avanzado Nivel | 30 minutos Tiempo total | 220 Calorías

Ingredientes:

  • 2 cdta aceite de olivo
  • lb chorizo de pavo
  • 4 huevos grandes
  • cdta sal y pimienta negra
  • 4 tortillas chicas (de 6-pulgadas) de maíz
  • 1 cda cilantro fresco picado

Nutrition Information:

Grasa total: 11 g; Grasa saturada: 2.5 g; Grasas trans: 0 g; Colesterol: 190 mg; Sodio: 540 mg; Carbohidratos: 13 g; Fibra: 2 g; Azúcares: 1 g; Proteína: 17 g; Vitamina D: .8 mcg; Calcio: 37 mg; Hierro: 2 mg; Potasio: 104 mg

Healthy Mexican Food, Recipes

Sopa de Pollo con Chile Poblano

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Una sopa rápida y llenadora para los días de frío.

  1. En una olla sopera grande, haz un sofrito: calienta el aceite primero, y luego agrega el apio, cebolla y zanahorias y sofríe por 10 minutos.
  2. Agrega el pollo, el caldo, las calabacitas y el cilantro. Calienta hasta que hierva, reduce la temperatura. Cubre y hierve a fuego lento por 20 minutos.
  3. Mientras, asa el chile poblano en la parrilla, horno o comal.
  4. Agrega calabacitas, cilantro y chile poblano a la sopa. Calienta 5 minutos más.
  5. Adorna con cilantro adicional, orégano y limones. Sirve con tortillas chicas de maíz.
intermedio Nivel | 60 minutos Tiempo total | 140 Calorías

Ingredientes:

  • 1 cda aceite de olivo
  • 1 tza apio picado
  • 4 cebollines verdes pequeños, picados
  • 1 tza zanahorias picada
  • 2 tza pollo cocinado, picado o deshebrado
  • 4 tza caldo de pollo
  • 1 tza calabacita mexicana, rebanada
  • tza cilantro picado, y cuatro ramitas de cilantro adicional, para adornar
  • 2 chiles pasilla/poblanos asados, desvenados y rebanados
  • orégano seco para adornar
  • 1 limón verde, cortado en gajos, para exprimir

Nutrition Information:

Grasa total: 6 g; Grasa saturada: 1.5 g; Grasas trans: 0 g; Colesterol: 40 mg; Sodio: 450 mg; Carbohidratos: 6 g; Fibra: 1 g; Azúcares: 4 g; Proteína: 15 g; Vitamina D: 0 mg; Calcio: 28 mg; Hierro: 1 mg; Potasio: 343 mg

Healthy Mexican Food, Recipes

Sabroso Pollo con Limón y Especias

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¡Sabroso y fácil!

  1. En un tazón grande, mezcla el aceite, jugo de limón, cilantro, orégano, ajo, pimentón, sal y pimienta negra.
  2. Coloca las piezas de pollo en el tazón y mezcla para marinarlas.
  3. Mete en el refrigerador por dos horas.
  4. Precalienta el horno a 425 grados Fahrenheit.
  5. Retira el pollo del refrigerador y déjalo a temperatura ambiente por 10 minutos. Tira el marinado.
  6. Pon el pollo, cebolla picada y rodajas de pimiento en una charola de hornear y cubre con papel aluminio.
  7. Cubre con papel aluminio por 30 minutos, revisa si ya está cocido con un termómetro de carnes hasta que diga 160 a 165 grados Fahrenheit.
intermedio Nivel | 180 minutos Tiempo total | 130 Calorías

Ingredientes:

  • 1 cda aceite de olivo extra-virgen
  • 3 cda jugo de limón
  • tza cilantro fresco, picado
  • 2 cdta orégano seco
  • 3 dientes de ajo, finamente picados
  • 2 cdta pimentón (paprika)
  • 1 cdta sal
  • 1 cdta pimienta negra
  • tza cebolla picada
  • 4 pechugas de pollo deshuesadas, sin pellejo (de 6-ounce), cortadas longitudinalmente para crear dos pedazos más delgados
  • 1 tza varios pimientos (de varios colores), desvenados y en rebanadas.

Nutrition Information:

Grasa total: 4.5 g; Grasa saturada: 1 g; Grasas trans: 0 g; Colesterol: 55 mg; Sodio: 430 mg; Carbohidratos: 4 g; Fibra: 1 g; Azúcares: 2 g; Proteína: 18 g; Vitamina D: 0 mcg; Calcio: 23 mg; Hierro: 1 mg; Potasio: 367 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