Healthy mexican food recipies?

Posted by: admin  /  Category: Mexican Recipies


I was asked to teach a cooking class this summer at an outreach program in my community where the majority (or all) of the teens are hispanic living in extremely low-income families. I was asked if I’d be able to teach them how to cook healthy meals with food they have around the house. The director said that have very little fresh produce, but lots of rice, tortillas, beans, and the produce the have is usually tomatoes, avocados, corn and so on.

Is there a website or any recipies you guys know of for cooking HEALTHY mexican food, or healthy food with mainly "mexican" ingredients? That would be SOO helpful. Thanks!

heres a few hundred mexican recipes, although i dont think all are healthy, im sure you can find some that are in those pages(next page is located at the bottom of each page as numbered)

http://sharedrecipes.org/Mexican.html

8 Responses to “Healthy mexican food recipies?”

  1. lady Smiley Says:

    idk my mom is mexican and nothing that she makes seems healthy to me… O_o sad but true.
    References :

  2. Ka W Its about time JB 4 life :D Says:

    e-mail me as I know some recipes and I live smack dab in Mexico city :D so I know what ppl truly eat :P
    References :

  3. GOD Bless America Says:

    HERE are some GBA
    Tacos-Mexican Style
    Recipe By :
    Serving Size : 1 Preparation Time :0:00
    Categories : Ground Beef

    Amount Measure Ingredient — Preparation Method
    ——– ———— ——————————–
    1 1/2 Lb. lean ground beef
    1 Doz. corn tortillas
    oil
    salt and pepper
    shredded lettuce
    grated cheese
    tomato
    refried beans
    onion
    olives
    sour cream
    avocado
    taco sauce

    Divide uncooked ground beef into twelve equal portions
    with a table knife. Spread a portion on 1/2-inch less than
    half of each tortilla. Keeping 1/2-inch from the center of the
    tortilla makes it much easier to fold them. Do not fold yet!
    Add salt and pepper or a little seasoned salt. Heat 1/2-inch
    oil in a ten-inch skillet until water drops flipped in oil pop
    vigorously. Slip one tortilla into skillet, meat side up and
    towards outside of skillet. Slip another tortilla into the
    other side of the skillet. The parts of the tortillas without
    ground beef on them will be overlapping. Gently press these
    parts of the tortillas into the hot oil until they become soft.
    Now, using metal salad tongs, fold this half of the
    tortilla over the half with the meat on it. Fry 2 to 3 minutes
    on each side for “soft” tacos, longer if you prefer them
    crispier but don’t overcook. Stack one taco on top of the
    other when done. Grasp them both with the tongs near the fold.
    Turn them upside down to drain and gently shake oil back into
    skillet. Once you catch on, you can slip two more tacos into
    skillet at this time to reduce spatter.
    Place tacos on plenty of paper towels. Keep oil very
    hot and watch your fingers as they can get fried quite easily.
    Fill tacos with shredded lettuce, grated cheese, tomato,
    refried beans, onion, olives, sour cream, avocado, taco sauce
    and etc.
    If you prefer much less “grease”, you can fix these by
    spreading uncooked ground beef on the entire face of the
    tortilla and putting it meat side down into moderate skillet
    with no oil. As soon as about half the fat cooks out of the
    meat, turn it so the tortilla side is down. When tortilla
    softens, fold and continue cooking. Or, leave it unfolded for
    a tostado.

    Mexican Fiesta Dinner

    Recipe By :
    Serving Size : 4 Preparation Time :0:00
    Categories : Soups/Stews

    Amount Measure Ingredient — Preparation Method
    ——– ———— ——————————–
    2 Tbsp Oil
    1 Lg Onion — Chopped
    1 Lg Green Pepper — Chopped
    3 Cloves Garlic — Minced
    1 Poblano Chili — Chopped
    (Or Serrano Or Jalapeno Peppers)
    1 Tsp Cumin Seed
    1 Tsp Hot Chili Powder
    1 Tsp Crushed Red Pepper (Optional)
    1/2 C Cilantro — Chopped
    2 C Tomatoes, Canned — Chopped
    2 C Black Beans, Canned — Drained
    2 C Pinto Beans, Canned — Drained
    2 C Corn, Canned — Drained
    1/2 C Black Olives — Drained And Sliced
    1/2 C Water, if needed

    In a large skillet, saute onions and green pepper in oil until soft. Add
    the garlic, chili, and cumin seed. Saute until garlic is softened. Add
    the rest of the ingredients and bring to a boil. Reduce heat, cover and
    simmer for 2 hours over low heat adding water if needed. Serve over
    rice.

    I don’ know if you want more if so E-mail me GBA
    References :

  4. Ashleigh Says:

    Depends what "healthy" means. Enchiladas are basically corn tortilla wraps, minced beef and tomato puree. Type enchiladas in Google?
    References :

  5. Doreen Says:

    These are dips I make which are much healthier than shop bought ones and can be as spicy as you like (or not!) Serve with nachos, chicken onion peppers and tortillas for fajitas or as a dip for potato wedges or the like.

    salsa: chop up the following small….tomatoes, garlic, jalapenos, onion mix then add a squirt of lemon or lime juice and some black pepper to taste.

    guacamole: mash up avocadoes, chop tomato small, red chilli diced, crushed garlic…mix together and add add a squirt of lemon or lime juice and some black pepper to taste. (I’d use 1 medium tomato to 3 avocadoes)

    chilli cheese dip: (not so healthy though) low fat mayo, crushed garlic, chopped red chilli and finely grated cheese.
    References :

  6. sharedrecipesdotorg Says:

    heres a few hundred mexican recipes, although i dont think all are healthy, im sure you can find some that are in those pages(next page is located at the bottom of each page as numbered)
    http://sharedrecipes.org/Mexican.html
    References :
    theres over 40,000 free recipes on the site(more recipes are in the catagories on the right side)
    http://sharedrecipes.org

  7. CheddarCheese Says:

    ===
    Anaheim Fish Tacos

    1 teaspoon vegetable oil
    1 Anaheim chile pepper, chopped
    1 leek, chopped
    2 cloves garlic, crushed
    salt and pepper to taste
    1 cup chicken broth
    2 large tomatoes, diced
    1/2 teaspoon ground cumin
    1 1/2 pounds halibut fillets
    1 lime
    12 corn tortillas

    Heat the oil in a large skillet over medium heat, and saute the chile, leek, and garlic until tender and lightly browned. Season with salt and pepper.
    Mix the chicken broth and tomatoes into the skillet, and season with cumin. Bring to a boil. Reduce heat to low. Place the halibut into the mixture. Sprinkle with lime juice. Cook 15 to 20 minutes until the halibut is easily flaked with a fork. Wrap in warmed corn tortillas to serve.

    ==============================

    Salsa Tuna Salad

    1/2 cup plain nonfat yogurt
    1/4 cup salsa
    1/4 teaspoon pepper
    2 (6 ounce) cans tuna, drained and flaked
    1 cup frozen corn, thawed
    1 cup chopped green pepper
    Lettuce Leaves

    In a bowl, combine yogurt, salsa and pepper; mix well. Add tuna, corn and green pepper; toss to coat. Serve in a lettuce-lined bowl if desired.

    ===================================

    Mexican Jicama Snack

    1 large jicama
    2 lime, juiced
    1 tablespoon crushed red pepper

    Peel jicama and cut into French fry-sized sticks. Combine with lime juice and cayenne pepper in a medium bowl and toss to coat. Serve as finger food.

    ===========================

    Mexican Ceviche

    5 large lemons, juiced
    1 pound jumbo shrimp, peeled and deveined
    1/4 cup chopped fresh cilantro, or to taste
    tomato and clam juice cocktail
    2 white onions, finely chopped
    1 cucumber, peeled and finely chopped
    1 large tomatoes, seeded and chopped
    3 fresh jalapeno peppers, seeded and minced
    1 bunch radishes, finely diced
    2 cloves fresh garlic, minced
    tortilla chips

    Place shrimp in a bowl (You may either coarsely chop the shrimp, or leave them whole, depending on your preference.) Add lemon, covering shrimp completely. Cover, and refrigerate for 30 minutes, or until opaque and slightly firm.
    Add tomatoes, onions, cucumber, radishes, and garlic; toss to combine. Gradually add cilantro and jalapenos to desired taste (jalapeno will grow stronger while marinating). Stir in tomato and clam juices to desired consistency. Cover, and refrigerate for 1 hour. Serve chilled with tortilla chips.

    ========================================
    References :

  8. enchan Says:

    I make tortilla soup quite often. I add extra spice when my sinuses need a kick. This recipe is pretty healthy. I live in Japan and the black beans are expensive, so I leave them out. If they are available, great! If not, it’s not a huge deal. I actually don’t sautee the meat, either…I boil it/simmer it with the rest of the soup. Fresh tomatoes work wonders if you can use them instead of canned. Also, I place the tortillas in a heated skillet for about 30 seconds on each side WITHOUT oil in the pan. This is to suck moisture from the tortilla and make it crispy for the soup.

    Any ingredient can be added. We often garnish it with olives or avocados (healthy) or sour cream (not healthy).

    (copied and pasted) recipe and nutrition facts

    This flavorful soup can be prepared in minutes. It will be enjoyed by all ages.

    Makes 8 cups (4 servings)

    *

    1/2 pound skinless, boneless chicken breasts, cut into bite-size pieces
    *

    3 1/2 cups fat-free chicken broth*
    *

    1 can (15 ounces) black beans, drained and rinsed
    *

    1 can (15 ounces) whole kernel corn,* drained
    *

    1 can (14 ounces) diced tomatoes,* not drained
    *

    1 can (4 ounces) diced green chili peppers
    *

    3 corn tortillas (6-inch), cut in eighths

    1.

    In a medium saucepan, saute chicken for three minutes.

    2.

    Add broth, beans, corn, tomatoes and chili peppers. Simmer for 10 minutes.

    3.

    Add tortillas and simmer for an additional 10 minutes.

    *Sodium is figured for reduced-salt.

    Note: One serving is an excellent source of fiber.

    Each Serving: 2 cups
    Carb Servings* 2
    Exchanges*: 2 starch, 1 vegetable, 2 very lean meat
    Nutrient Analysis:
    calories 248, total fat 3g, saturated fat 0g, cholesterol 32mg, sodium 585mg, total carbohydrate 40g, dietary fiber 7g, sugars 8g, protein 24g
    *reflects carbohydrate minus fiber
    References :
    http://www.recipelink.com/cookbooks/2005/0962916021_1.html

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