Mexican

=Mexican Recipes=



4 Servings - 2 Tacos Each
 * Bean and Butternut Tacos with Green Salsa**


 * Ingr**
 * edients:**
 * Salsa:**


 * 8 ounces tomatillos
 * 2 cloves garlic, unpeeled
 * 1 jalapeno pepper
 * quarter cup sliced white onion
 * half cup ripe avocado, diced
 * 3 tablespoons chopped fresh cilantro
 * quarter teaspoon salt
 * Freshly gound pepper to taste


 * Tacos:**


 * 4 cups diced 1/2 inch peeled butternut squash
 * 3-4 small dried red chiles
 * 2 cloves garlic, unpeeled, smashed and left whole
 * 1 tablespoon extra-virgin olive oil
 * 3/4 teaspoon dried oregano, preferably Mexican, divided
 * 1/2 teaspoon slt, divided
 * 1/4 teaspoon cumin seeds, plus 1/2 teaspoon ground toasted cumin seeds, divided
 * 2 cups cooked pinto beans, drained
 * 1/2 teaspoon chili powder
 * Freshly ground pepper to taste
 * 8 6-inch corn tortillas
 * 1/2 cup fresh cilantro leaves
 * 1/2 cup finely shredded and chopped red or green cabbage
 * 8 teaspoons crumbled queso fresco, or fetta cheese


 * Preparation:**
 * 1) To prepare salsa: Bring a pot of water to a boil. Remove husks from tomatillos and rinse well. Cook the tomatillos in the boiling water until soft, 5 to 8 minutes. Drain and set aside.
 * 2) Toast garlic cloves, jalapeño and onion in a dry medium skillet over medium heat, turning occasionally, until browned, fragrant and soft, 5 to 7 minutes.
 * 3) When cool enough to handle, peel the garlic. Remove the jalapeño stem and remove seeds if desired. Combine the tomatillos, garlic, jalapeño, onion and avocado in a blender or food processor. Process until smooth. Stir in cilantro, salt and pepper. Set aside for topping the tacos.
 * 4) To prepare tacos: Preheat oven to 400°F.
 * 5) Put squash in a medium bowl and, using kitchen shears, finely snip chiles to taste into small pieces (seeds and all) into the bowl. Add garlic, oil, 1/2 teaspoon oregano, 1/4 teaspoon salt and whole cumin seeds; toss to coat. Arrange on a baking sheet in a single layer. Bake until soft and beginning to brown, 20 to 25 minutes. Peel and finely chop the garlic when cool enough to handle; stir into the squash.
 * 6) Meanwhile, combine beans in a small saucepan with the remaining 1/4 teaspoon oregano and 1/4 teaspoon salt, ground cumin, chili powder and pepper. Heat over medium-low heat for about 10 minutes.
 * 7) Warm tortillas one at a time in a dry large cast-iron (or similar heavy) skillet over medium heat until soft and pliable. Wrap in a clean towel to keep warm as you go. Spoon 1/4 cup of the warm beans into each tortilla; divide the roasted squash evenly among the tacos and top each with cilantro, cabbage, 1/2 cup of the salsa and cheese. (Refrigerate the remaining 1/2 cup salsa for up to 2 days.)


 * Nutition Per Serving:**


 * 20% Daily Calories**
 * 14% Daily Fat**
 * 26% Daily Protein**
 * 23% Daily Carbohydrates**
 * 52% Daily Fiber**
 * 22% Daily Sodium**
 * 16% Daily Calcium**
 * 254% Daily Vitamin A**
 * 60% Daily Vitamin C**
 * 20% Daily Iron**


 * Avocado** **Ice** **Cream**

Ingredients

 * 1 1/2 cups avocado puree (see Tip), from about 3 ripe large avocados
 * 1 1/2 cups water
 * 1 1/3 cups sugar
 * 1/4 cup lime juice
 * 1/3 cup tequila
 * Lime zest for garnish

Preparation

 * 1) After making avocado puree, add water, sugar, lime juice and tequila to the food processor with 1 1/2 cups of the puree; pulse until well combined. Refrigerate the mixture for 1 hour or overnight.
 * 2) Transfer the avocado mixture to the canister of an ice cream maker. Freeze according to manufacturer’s directions. If desired, place the ice cream in the freezer to firm up before serving. Garnish with lime zest, if desired.


 * Nutrition Per Serving:**


 * 11% Daily Calories**
 * 11% Daily Fat**
 * 2% Daily Protein**
 * 13% Daily Carbohydrates**
 * 12% Daily Fiber**
 * .02% Daily Sodium**


 * Shrimp Enchiladas**
 * Ingredients: **
 * 1 Pound peeled cooked shrimp (21 – 25 per pound; thawed if frozen), diced
 * 1 cup corn
 * 2 – 4 ounces chopped green chiles
 * 2 cups tomato-chili sauce
 * 12 corn tortillas
 * 1 cup nonfat refried beans
 * 1 cup reduced-fat shredded cheese, Mexican-style
 * ½ cup chopped fresh cilantro
 * 1 lime, cut into wedges

1. Preheat oven to 425 degrees. Coat 9-by-13-inch glass baking dish with cooking spray 2. Combine precooked shrimp, corn, chiles and ½ cup green salsa, heat in the microwave until heated through. 3. Spread ¼ cup tomato chili sauce in the prepared baking dish, top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remailing 6 tortillas. Pour the remaining tomato-chili sauce over the tortillas and cover with foil. 4. Bake the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil and sprinkle the cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.
 * Cooking Directions:**

**Nutrients Per Serving:** **Total Calories: 336** **Total Calories from Fat: 69** **Total Fat: 12%** **Protein: 47%** **Carbohydrates: 16%** **Fiber: 18.5%** **Vitamin C: 63%** **Vitamin D: 19%** <span style="font-family: 'Cambria','serif'; font-size: 11pt;">**Vitamin A: 11.5%** <span style="font-family: 'Cambria','serif'; font-size: 11pt;">**Vitamin B-6: 18%** <span style="font-family: 'Cambria','serif'; font-size: 11pt;">**Vitamin B-12: 17%** <span style="font-family: 'Cambria','serif'; font-size: 11pt;">**Sodium: 18%** <span style="font-family: 'Cambria','serif'; font-size: 11pt;">**Calcium: 44.5%** <span style="font-family: 'Cambria','serif'; font-size: 11pt;">**Iron: 17%**

<span style="font-family: 'Cambria','serif'; font-size: 12pt;">
 * <span style="font-family: 'Cambria','serif'; font-size: 12pt;">Lean and Spicy Tacos **
 * <span style="font-family: 'Cambria','serif'; font-size: 12pt;">Ingredients: **
 * <span style="font-family: 'Cambria','serif';">8 ounces 95%-lean ground beef
 * 8 ounces 99%-lean ground turkey breast
 * ½ cup chopped onion
 * 1 10-ounce can diced tomatoes with green chiles
 * ½ teaspoon ground cumin
 * ½ teaspoon ground chipotle chile or 1 teaspoon chili powder
 * ½ teaspoon dried oregano
 * 6 6-inch corn tortillas

<span style="color: black; font-family: 'Cambria','serif';">1. Place beef, turkey and onion in a large nonstick skillet over medium heat. <span style="color: black; font-family: 'Cambria','serif';">2. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. <span style="color: black; font-family: 'Cambria','serif';">3. Transfer to a colander to drain off fat. Wipe out the pan. <span style="color: black; font-family: 'Cambria','serif';">4. Return the meat to the pan and add tomatoes, cumin, ground chipotle, and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes. <span style="color: black; font-family: 'Cambria','serif';">5. Serve on corn tortillas. Serves: 6
 * <span style="font-family: 'Cambria','serif'; font-size: 12pt;">Cooking Directions: **

<span style="font-family: 'Cambria','serif';">**Nutrients Per Serving:**

<span style="font-family: 'Cambria','serif';">**Total Calories: 175** <span style="font-family: 'Cambria','serif';">**Total Calories from Fat: 34.5** <span style="font-family: 'Cambria','serif';">**Total Fat: 6%** <span style="font-family: 'Cambria','serif';">**Protein: 37%** <span style="font-family: 'Cambria','serif';">**Carbohydrates: 6%** <span style="font-family: 'Cambria','serif';">**Fiber: 7%** <span style="font-family: 'Cambria','serif';">**Vitamin C: 7%** <span style="font-family: 'Cambria','serif';">**Vitamin A: 5%** <span style="font-family: 'Cambria','serif';">**Vitamin B-6: 14.5%** <span style="font-family: 'Cambria','serif';">**Vitamin B-12: 16.5%** <span style="font-family: 'Cambria','serif';">**Sodium: 28%** <span style="font-family: 'Cambria','serif';">**Calcium: 7%** <span style="font-family: 'Cambria','serif';">**Iron: 13%** =<span style="color: #365f91; font-family: 'Arial Black','sans-serif'; font-size: 10pt; line-height: 115%;">Cornmeal-Crusted Chicken with Pepian Sauce =
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">4 servings **

Ingredients

 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">4 tomatillos, husked and rinsed
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/4 cup diced onion
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">**4 tablespoons pepitas, (see Tip), divided**
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">**3 tablespoons chopped fresh cilantro, divided**
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">**1 clove garlic, peeled**
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">**1/2 cup reduced-sodium chicken broth**
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">**1/2 teaspoon salt, divided**
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">**2 tablespoons reduced-fat sour cream**
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">**4 boneless, skinless chicken breasts, (1Ë**
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1 large egg white
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">2 tablespoons water
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/2 cup yellow cornmeal
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">3 teaspoons canola oil, divided canola oil, divided

<span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Preparation

 * 1) <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Place tomatillos, onion, 3 tablespoons pepitas, 2 tablespoons cilantro, garlic, broth and 1/4 teaspoon salt in a blender or food processor; process until smooth. Transfer to a medium saucepan and cook over medium-high heat, stirring occasionally, until reduced to about 3/4 cup, 12 to 15 minutes. The mixture will resemble a thick paste. Remove from the heat and stir in sour cream. Set aside.
 * 2) <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Meanwhile, place one piece of chicken at a time between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
 * 3) <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Whisk egg white and water in a shallow dish until combined. Whisk cornmeal and the remaining 1/4 teaspoon salt in another shallow dish. Dip each chicken breast in egg white, then dredge in cornmeal, turning to coat evenly.
 * 4) <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Cook 2 pieces of the chicken until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and tent with foil to keep warm. Wipe out the pan, reduce the heat slightly and repeat with the remaining oil and chicken. Serve the chicken with the reserved sauce and garnish with the remaining 1 tablespoon pepitas and 1 tablespoon cilantro.

<span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Tips & Notes

 * **Tip:** Hulled pumpkin seeds, also known as pepitas, are medium-dark green and have a delicate nutty flavor. They are sold salted, roasted and raw, and can be found in the bulk-foods section of natural-foods stores or Mexican groceries.

Calories-(315) 15%
Calories from fat- 126 Fat-21% Protein- 62% Carbohydrates- 5% Fiber- (1%) Sodium-(31%) Vitamin A- 18% Vitamin C- 17% Calcium- 6% Iron- 20% =<span style="color: #365f91; font-family: 'Arial Black','sans-serif'; font-size: 10pt; line-height: 115%;">Southwestern Layered Bean Dip =
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">12 servings, about 1/2 cup each **

<span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Ingredients

 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1 16-ounce can nonfat refried beans, preferably “spicy”
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1 15-ounce can black beans, rinsed
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">4 scallions, sliced
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/2 cup prepared salsa
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/2 teaspoon ground cumin
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/2 teaspoon chili powder
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/4 cup pickled jalapeño slices, chopped
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1 cup shredded Monterey Jack, or Cheddar cheese
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/2 cup reduced-fat sour cream
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1 1/2 cups chopped romaine lettuce
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1 medium tomato, chopped
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1 medium avocado, chopped
 * <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">1/4 cup canned sliced black olives, (optional)

<span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Preparation

 * 1) <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
 * 2) <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
 * 3) <span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
 * Nutrition**

__<span style="font-family: 'Arial Black','sans-serif'; font-size: 10pt;">Daily Values Per 1/2 cup Serving __
Calories- 146 - 7% Calories from fat- 54 Fat- 9% Protein- 1.4% Carbohydrates- 5% Fiber- 5g 2% Sodium- 13%

Vitamin A- 15% Vitamin C- 15% Vitamin B6- 7% Calcium- 11% Iron- 9%

__** Shrimp Salsa **__ Instructions Stir the shrimp, tomatoes, onion, cilantro, lime juice, salt, pepper, and garlic etc. together( all ingredients) in a large glass bowl. Cover with plastic wrap and refrigerate until the flavors combine, at least 1 hour. Serve cold. 4 servings- 1/3 cup per serving. Ingredients [|Avocados, raw, all commercial varieties] 1.0 x 1 cup, cubes [|Coriander (cilantro) leaves, raw [Chinese parsley, raw, Cilantro, raw]] 2.0 x 1/4 cup [|Corn, sweet, yellow, canned, no salt added, solids and liquids] 1.0 x 1/2 cup [|Crustaceans, shrimp, mixed species, raw] 8.0 x 1 ounce [|Cucumber, peeled, raw] 1.0 x 1 cup, pared, chopped [|Garlic, raw] 1.0 x 1 cup [|Lime juice, raw] 1.0 x 1 fl oz [|Oil, olive, salad or cooking] 2.0 x 1 tsp [|Onions, raw] 1.0 x 1 cup, chopped [|Peppers, sweet, yellow, raw] 1.0 x 1 pepper, large (3-3/4" long, 3" dia) [|Salt, table] 1.0 x 1 tbsp [|Sauce, salsa, ready-to-serve] 3.0 x 1 cup [|Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233]] 3.0 x 1 cup cherry tomatoes

Nutrition Information per serving Tot Calories 21% Tot Fat 20% Protein 59% Tot Carbs 20% Fiber 51% Sodium 169% Vitamin A 52% Vitamin C 283% Calcium 24% Iron 29%


 * __Easy Fiesta Beans__**




 * 6 servings, 1 cup each**
 * Active Time:** 15 minutes
 * Total Time:** 15 minutes

Ingredients
Total Calories 4% Total Fat 5% Protein 10% Carbs 3% Fiber 10% Sodium 18% Vitamin A 7% Vitamin C 7% Calcium 9% Iron 6%ea Bean and Butter nut Tacos
 * 1 16-ounce can nonfat refried beans, preferably spicy
 * 1 15-ounce can no-salt-added pinto beans, rinsed
 * 1/2 cup prepared salsa
 * 2/3 cup shredded sharp Cheddar cheese, divided
 * 4 scallions, sliced
 * Preparation**
 * 1) Position rack in upper third of oven; preheat broiler.
 * 2) Combine refried beans, pinto beans, salsa and 1/3 cup cheese in a saucepan. Cook over medium heat, stirring, until the mixture is hot and the cheese is melted, 6 to 8 minutes. Spoon the bean mixture into a 2-quart baking dish and sprinkle with the remaining 1/3 cup cheese and scallions. Broil until the cheese is lightly browned, about 2 minutes.
 * Nutrition**



Avocoda Ice Cream



Shrimp Enchiladas