Mexican+02

Mexican Recipes


 * Chicken Cheese Enchilada Soup**

6 C Chicken broth 3 fresh tomatoes, chopped 2 T butter or margarine 1 large onion, diced 2 - 4 T Flour 1/4 Diced canned green chillies (or more to taste) 1/2 T jalapeno peppers (if you want it really hot) 2 tsp cumin 2 tsp chill powder 2 C half-and-half cream 1 1/2 - 2 C cheddar cheese, shredded (or more if desired) 1/2 C sour cream 2 C chopped cooked chicken crushed tortilla chips (to garnish) cheddar cheese, grated for garnish

In a large pot, bring the chicken broth to a light boil. Add in chopped tomatoes; simmer on low. Meanwhile, in a skillet, hat the butter, and saute the onion, add in the chillies; cook 2 - 3 minutes. Stir in cumin and chili powder, then flour, blending well.

Gradually add in the half and half; stir to combine. Transfer the mixture into the pot with the broth; cook at a bare simmer over very low heat for 15 minutes, stirring often.

Add in the cheese and sour cream carefully, stirring often. Add in the cooked chicken; mix until combined. Top with crushed tortilla chips, and grated cheddar sprinkled on top.

Note: to make this recipe less fattening you can substitute the half-and-half with a less fattening product, same with the sour cream and cheddar cheese.

Serving size - 12 Nutrition Information per serving:

total calories 228 11% total fat 13g 21% protein 15g 30% total carbohydrates 11g 4% Dietary fiber 1g 4% sodium 1022mg 43% calcium 21% iron 5% vitamin A 19% vitamin C 9%




 * Enchilada Chicken**

4 boneless skinless chicken breasts 1 pkg. enchilada seasoning 1 can cream of chicken soup 1/2 C milk 2 cans diced green chillies 1 C shredded monterey jack shredded cheese 1 can rotel tomatoes, drained

Place chicken in a 13X9 inch pan. Combine enchilada mix, sour cream, milk, and soup. Pour over chicken. Top with chillies and rotel tomatoes. Bake covered for 35-40 minutes. Top with shredded cheese and pop back in the oven 5 minutes to get the cheese to melt.

Note: to make this recipe less fattening you can use skim milk and fat free monterey jack cheese.

Serving size - 4 Nutrition Information per serving:

total calories 318 16% total fat 12.7g 20% protein 34g 68% total carbohydrates 17.1g 6% Dietary fiber 2.6g 10% sodium 1144mg 48% calcium 80% iron 8% vitamin A 30% vitamin C 17%



Three-Cheese Vegetable Quesadillas by Jessica Witthuhn 4 servings

Ingredients:

1/2 cup part-skim mozzarella cheese, grated 1/2 cup feta cheese, crumbled 2 teaspoons blue cheese, crumbled 1 teaspoon olive oil 2 medium tomatoes, diced 6 scallions, diced 1 jalapeno pepper, seeded and diced 2 cloves garlic, minced 1 teaspoonn fresh oregano, or 1/2 teaspoon dried, chopped 3 tablespoon fresh cilantro, chopped 8 8-inch flour or whole-wheat tortillas

Directions:

Combine cheeses in a bowl; set aside. Heat oil in a large nonstick skillet over medium heat. Add tomatoes, scallions, jalapeño, garlic, and oregano. Cook 2 minutes, until fragrant, stirring frequently. Stir in cilantro. Remove vegetables from pan; set aside.Return skillet to heat and add one tortilla. Top 1/2 of the tortilla with 2 tablespoons each of cheese mixture and vegetable mixture. Fold over un topped side and cook 1 minute per side, until cheese melts. Remove from pan and cover with foil to keep warm. Cut each quesadilla into three wedges and serve warm.



Serving size - (2 quesadillas/6 wedges)


 * Nutrition Information per serving:**

total calories 13% total fat 24% protein 30% total carbohydrates 4.5% Dietary fiber 8% sodium 28.5% calcium 24% iron 29% vitamin A 28% vitamin C 25%

=Zucchini and Corn Tortillas= by Jessica Witthuhn serves 4

Ingredients:
 * 3 tablespoons vegetable oil, divided
 * 2 cups fresh white or yellow corn kernels
 * 1 cup chopped white onion
 * 3 cloves garlic, finely chopped
 * 4 medium tomatoes, roughly chopped
 * 3 medium zucchini, diced
 * 1 cup canned black beans, rinsed and drained
 * 4 leaves fresh epazote (or 1 teaspoon fresh oregano), finely chopped
 * 1/4 teaspoon freshly ground black pepper
 * 8 warm corn tortillas
 * 1/4 cup tomatillo (green) salsa
 * 8 teaspoons grated Monterey Jack cheese (or queso fresco)

PREPARATION Heat half of oil in a large skillet over high heat. Toast corn 5 minutes, stirring; season with salt. Remove corn; set aside. Heat remaining 1 tbsp plus 1 1/2 tsp oil in skillet. Cook onion, stirring, until it caramelizes, 5 minutes. Add garlic; cook 1 to 2 minutes. Add tomatoes; cook 10 minutes. Add zucchini; cook until tender, 10 to 12 minutes; season with salt. Add corn, beans, epazote and pepper. Cook 3 minutes. Split filling among tortillas; top each with 1 1/2 tsp salsa and 1 tsp cheese.


 * Nutrition information per serving:**

total calories 21% total fat 24% protein 30% total carbohydrates 20% Dietary fiber 52% sodium 18% calcium 18% iron 18% vitamin A 32% vitamin C 86% Vitamin B12 13% Vitamin B6 12%

**Mexican eggs**

 * Serves 2**

Ingredients

 * One English Muffin(Two Halves)
 * 2 Eggs
 * 2 Slices Smoked Ham
 * 4 oz. Shredded Chedder Cheese
 * 2 oz. Salsa
 * 2 oz. Sour Cream

Method
1. Toast English muffin halves and butter them, place muffins in center of serving plate side by side, face up. 2. Poach 2 eggs to desired doneness. 3. Grill ham slices under broiler; place on top of English muffin halves. 4. Remove eggs from pan with a slotted spoon making sure to get rid of all excess water; place on ham slices. 5. Sprinkle 2 oz cheese on each egg and place back under broiler melt. 6. Remove plate and top each with 1 oz warm salsa and a dollop of sour cream. 7. Garnish with a sprig of parsley.

Cal: 16% Fat: 16% Protein: 66% Carbs: 9 % Sodium: 57% Vit A: 10% Vit B-6: 14% Vit B-12: 11 %
 * Amount Per Serving:**



Mexican Dessert
Serves 16

Ingredients
1 cup sugar 8 eggs and 4 egg yolks 2 cups whole milk 2 cups evaporated milk 2 cups sweetened condensed milk 3/4 cups fresh or frozen orange juice 2 teaspoons pure vanilla extract 1/2 cup piloncillo crushed (or dark brown sugar) 2 dried ancho chiles, seeded, deveined, and cut into thin strips

For The Sauce 1 cup fresh or frozen orange juice 1/2 cups piloncillo crushed or dark brown sugar 1 ancho chile seeded, deveined, and broken into pieces 4 tablespoons grated orange rind 1 teaspoon cornstarch, dissolved in 1/4 cup water

Instructions
Place the sugar in a small skillet or saucepan with 1/2 cup of water. Stir with a wooden spoon over medium heat until the sugar dissolves, then let the liquid boil down, becoming an amber colored syrup.

Pour the hot syrup into an 8-cup flan mold, tipping it to lightly coat the entire bottom and most of the sides. Let it cool and harden.

Preheat the oven to 350 degrees F. and set a pot of water on to boil.

Beat together lightly the eggs and egg yolks. Add the whole, evaporated, and condensed milk and blend together. Stir in the orange juice and vanilla extract. Mix in the piloncillo or dark brown sugar, stirring until it dissolves. Fold in the chile strips and pour the mixture into the caramelized mold. Place the mold in a large baking pan on the middle rack of the oven. Carefully pour the hot water into the pan--enough to reach halfway up the sides of the flan mold. Bake for 1 1/2-2 hours, until a toothpick inserted in the center comes out clean. Ad more hot water if necessary. Remove the pan with the flan from the oven. Let it cool for at least one hour, then refrigerate, covered, for 8-10 hours.

To make the sauce, blend the orange juice, piloncillo or dark brown sugar, and ancho chile together in a blender or food processor. Pour into a small saucepan, bring to a boil over medium heat, and simmer for 10 minutes. Add the orange rind, remove from the heat immediately, and stir in the dissolved cornstarch. Set aside to cool.

To Serve: Loosen the sides of the flan with a thin sharp knife and invert onto a large, round serving plate. Drizzle the sauce over the top


 * Nutririon information per serving:**

Cal: 18% Fat: 6.8 % Protein: 33 % Carbs 20% Sodium: 10 % Vit A: 16 % Vit C: 34 %

Vit B-12: 11 % Calcium: 39 % Iron: 9 %



= = =Fresh Salsa= Serves 4

Ingredients

 * 2 ripe tomatoes, diced
 * 2 green bell peppers, dice
 * 1 white onion, diced
 * 1/2 bunch fresh cilantro, for garnish
 * 1 tablespoon fresh lemon juice
 * 1 jalapeno chile pepper, diced

Directions

 * 1) In a medium bowl, mix tomatoes, green bell peppers, white onion, cilantro, lemon juice and jalapeno chile pepper. Cover and chill in the refrigerator until serving.


 * Nutrition information per serving:**

total calories 8% Fat >1% protein 14% total carbohydrates 13% Dietary fiber 46% sodium 1% calcium 9% iron 13%

vitamin C 464% vitamin B6 67%



=**Guacamole**= Serves 4

Ingredients

 * 3 avocados - peeled, pitted, and mashed
 * 1 lime, juiced
 * 1/2 cup diced onion
 * 3 tablespoons chopped fresh cilantro
 * 2 roma (plum) tomatoes, diced
 * 1 teaspoon minced garlic
 * 1 teaspoon minced garlic

Guacamole Nutrition Facts Per Serving:

Calories 13% Fat 34% Sodium 24% Carbs 6% Fiber 45% Vitamin A 13% Vitamin C 44% Calcium 4%