 Surprisingly enough, it is very easy to cook low-fat Mexican meals. By cutting back in the fat used to saute ingredients and by using low fat cheeses and low fat or non-fat sour cream you can easily cut the fat content in most Mexican dishes. Because Mexican foods rely heavily on rice and beans, the ingredients in Mexican dishes are inherently healthy, with lots of fiber.
A key element to cooking good Mexican meals is having the right ingredients. Some ingredients are hard to find in certain areas of the country (such as dry chilies and Mexican spices), but they can be purchased through mail-order catalogs. (see the Chipotle Chile page for resources). Our very favorite recipe from this group is the Cilantro Lime Soup! |
 
Carne Adovada1 1/2 medium onion, chopped 2 cloves garlic, minced 1/2 teaspoon dried oregano 1 1/2 teaspoons ground coriander 1 tablespoon crushed red chile peppers 4 tablespoons pure red chile powder 1/2 teaspoon ground cloves 1/2 teaspoon salt 1 tablespoon honey 2 tablespoons sherry vinegar 1 cup chicken stock, as needed 4 pounds pork loin, slice thin Place everything except the stock and the pork in a blender or processor and puree. Add stock as needed to make a thick sauce. Marinate the pork at least 24 hours, or up to 48 hours (refrigerated). Simmer in a large saucepan for 2 to 8 hours, or until pork is tender. Note: You can also use beef (marinate the same time as the pork), or chicken (marinate 8 hours or so). Eat plain, or make burritos, etc.
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Carne Asada con Chile Guajillo4 ounces dried chiles guajillos, or New Mexico chiles stemmed, seeded and torn into flat pieces 5 cloves garlic, unpeeled 1/2 teaspoon cumin seeds 1/2 tablespoon dried oregano, preferably Mexican 3 cups beef stock 1 teaspoon sugar 1/2 teaspoon salt, or to taste 1 tablespoon cider vinegar 2 pounds Beef Tenderloin or beef sirloin To prepare sauce: On a heavy ungreased griddle or skillet set over medium heat, toast chiles, a few at a time, pressing them down with a spatula for a few seconds, then flipping and pressing again; be careful not to burn the chiles or the sauce will be bitter. Transfer the toasted chiles to a bowl, cover with boiling water, weight with a plate and let soak for 30 minutes. Drain. Meanwhile, roast garlic cloves on the same griddle or skillet, turning them often, until soft and blackened in spots, about 15 minutes. Cool, peel and chop. Pulverize the cumin and oregano in a spice grinder or mortar and pestle , then place in a blender, along with the drained chiles, garlic, and 1 cup of the beef stock. Blend until smooth, then strain through a medium-mesh sieve. Heat a wide, large non-stick saucepan over medium-high heat. When hot enough to make a drop of the puree sizzle, add puree all at once. Reduce heat to low, and simmer, stirring regularly, until the mixture reduces to a dark, thick puree, 10-15 minutes. Add 1-1/2 cups stock, partially cover and simmer, stirring frequently to prevent scorching, about 45 minutes. Season with sugar and salt. Thin with a little extra stock, if necessary, to give the sauce the consistency of heavy cream. The sauce can be made ahead and stored, covered, in the refrigerator for up to 2 days. To marinate and cook beef: Combine vinegar with 3 tablespoon of the sauce. Brush the mixture over beef. Place the meat in a shallow dish, cover with plastic wrap and refrigerate for at least 2 hours, preferably overnight. Prepare a charcoal fire or preheat a gas grill. Brush the meat with oil and grill with the cover on, turning the meat regularly, to desired doneness--120 degrees F for rare, 145 degrees for medium. Remove to a rack set over a plate and let rest in a very low oven for 10 minutes before serving. Just before serving, reheat the sauce and slice the meat. Spoon the sauce onto warm dinner plates and top with the beef.
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Carnitas4 pounds pork loin, cut in very large pieces 1 1/2 quarts chicken broth 1 large onion, quartered 1 tablespoon cumin 1 tablespoon coriander 2 teaspoons dry oregano 4 chipotle chiles, canned or dry 2 bay leaves water salt To a 7- to 8-quart pan, add pork, broth, onion, coriander, cumin, oregano, chilies in sauce, sauce, and bay leaves. Add water to cover the pork. Cover the pan and bring to a boil on high heat, then reduce heat and simmer until meat pulls apart easily with a fork, 2 to 3 hours. Strain broth. Cover pork with enough broth to keep moist and use remaining broth for Spiced Black Beans (see recipe below). To bake carnitas, pull pork large shreds and place in a shallow baking dish. Spoon some broth over to keep moist. Broil pork until slightly crisp (watching carefully), turn, moisten if necessary and broil again.
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Chicken or Pork Chili Verde1 dry chipotle chile 1 tablespoon dry oregano 8 skinned & boned chicken thighs or 2 pounds lean pork 1 4 ounce can diced green chilis 1 cup chicken broth 1/2 cup cilantro, (more if you really like it) 1 teaspoon ground cumin 2 tablespoons lime juice sugar, (as needed) 1 pound tomatillo, fresh, peeled, quartered 3 cloves minced garlic 1 chopped onion Dump everything except cilantro, lime juice and sugar in a large saucepan. Bring to a boil and simmer gently for 40 minutes or until chicken is very tender and sauce is reduced (adding cilantro about 15 minutes before done). Add lime juice, taste and add sugar if sauce is too tart. Serve over rice or in burritos.
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Chicken Fajitas8 flour tortillas 1 teaspoon oil 1 pound boneless skinless chicken breast, cut in thin strips 1 large onion, cut in slivers from pole to pole 1 green bell pepper, cut in slivers pole to pole 1 red bell pepper, cut in slivers pole to pole 4 cloves garlic, finely chopped 2 tablespoons chili powder 3 teaspoons ground cumin 1 teaspoon black pepper ground red pepper (to taste) salt (to taste) In a large wok, warm the oil. Cook the chicken slices until done, stir regularly. Add everything except tortillas. Mix well. Cook covered. Stir every few minutes. It's done when the peppers are tender and the vegetables are starting to get browned in spots. Serve with warmed flour tortillas.
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Chicken Mole1 14 oz. can tomato 1 green bell pepper, chopped fine 8 skinned & boned chicken thighs 2 tablespoons chili powder 1 chipotle chile, or to taste 3 tablespoons cocoa 2 teaspoons cumin 1 green chili pepper, chopped 2 cloves garlic, minced 1 onion, chopped fine 1 tablespoon sugar 1/2 cup water Place all ingredients except cocoa and sugar in large pot. Cover and simmer until chicken is very tender (about an hour). Remove chicken from pot. Add cocoa and sugar. Simmer sauce until thick. Return chicken to sauce and heat 5 to 10 minutes to blend flavors. Serve over rice.
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Chicken-Tortilla Soup1/2 cup onion, sliced 1 cup plum tomato, diced baked tortilla strips 1/2 cup green bell pepper, or pasilla chilis sliced 6 ounces chicken breasts 4 cups chicken broth 2 tablespoons cilantro, chopped fresh 1/4 teaspoon cumin 2 tablespoons oregano, chopped fresh 2 cloves garlic 1/2 cup red bell pepper, sliced In a medium saucepan bring broth to a boil. Add chicken strips, cook 5 minutes, skimming fat. Add onion, bell peppers, chilies, tomatoes, garlic and cumin. Cook 10 minutes longer. Stir in oregano and cilantro. Serve with tortilla strips as garnish. Serves 4
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Chile Colorado con Carne2 pounds sirloin , cut in bite size cubes 1 teaspoon vegetable oil 2 cups beef broth 6 dried chili peppers, break off stems and shake out seeds 2 garlic cloves, minced 1 medium onion, chopped 1 teaspoon salt 1 teaspoon ground black pepper 1 teaspoon Mexican oregano, (1 1/2 tsp. if not Mexican) 1/2 teaspoon ground cumin 1 1/2 tablespoons flour Prepare chile puree. Place chiles in large nonreactive bowl. Add boiling water to cover and try to ensure that chiles stay submerged. Let stand 30-40 min to soften. Remove chiles to blender. Taste soaking water; if it's bitter discard it and use plain water for the rest, else use a mixture of soaking water and plain water. If you don't want to taste it, it's safer to toss it and use plain water. Add 1 to 1 1/2 c broth to chiles and blend until very smooth, 1 to 2 min. Pour mixture through strainer, pressing pulp with spoon or rubber spatula to get all the puree out. Set aside. Heat 1 tsp. oil in heavy non-stick skillet. Add meat and cook until browned. Add 2 broth, cover and simmer 1 hour. Add chile puree to meat and stir in. Mash salt and garlic together to make a paste. Saute chopped onion in broth until tender. Mix in salt/garlic paste and 1 1/2 T flour. Stir 1 minute to get raw taste out of the flour and add mixture to simmering beef. Add cumin, pepper and oregano. Cover and simmer 2 hours.
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Chili3 cups black beans 6 teaspoons beef bouillon granules 1 14 oz. can S & W Chipotle Salsa 6-8 cloves garlic, minced 1/3 cup chili powder 1 tablespoon cumin 1 1/2 pounds lean boned beef chuck roast, cut in cubes 1/4 teaspoon oregano 1 chipotle chile 1 onion, chopped Soak the beans overnight. Cover with water to 2" above beans. Add spices. Simmer 1 hour. Brown the beef in a non-stick pan. Add to beans. Simmer another hour or so until beans are done and beef is tender. Add salsa and simmer another 15 minutes to blend flavors
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Chorizo1 clove garlic 1 teaspoon salt 2 tablespoons mild chile powder (California chile) 2 tablespoons hot chile powder (New Mexico chile) 1/2 teaspoon dried leaf oregano 2 tablespoons vinegar 1 tablespoon water 1 pound boneless pork In a small bowl, mash garlic with salt to make a paste. Add chile powders. Crush oregano to fine crumbs and add to garlic mixture with vinegar and water. Grind pork with fine blade of meat grinder or food processor. Add garlic mixture; mix well. Cover tightly and refrigerate 24 hours to blend flavors. Chorizo may be stored in refrigerator 3-4 days before cooking. Freeze for longer storage. Makes 1 pound of chorizo
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Cilantro Lime Soup1 dry chipotle chile, or 1/2 tsp. canned puree 1 cup tomato, chopped (or one can chopped tomatoes undrained) 1/2 pound chicken breast, cut in 3/4" pieces 5 cups chicken broth 1 tablespoon chili powder 1/4 cup cilantro, chopped 1/2 bunch cilantro, tied with string 1 cup corn, (fresh if possible, otherwise frozen) 2 garlic cloves, minced 1/4 cup lime juice 1 onion, chopped sour cream, garnish tortilla chip strips, baked Heat broth in medium pot. Add onion, garlic, chili powder, tomatoes, bunch cilantro and chile. Simmer for 15 minutes. Add chicken and simmer until cooked (about 10 minutes). Discard bunch cilantro. Add corn and cook 2-3 minutes. Add chopped cilantro and lime juice. Garnish with sour cream and baked tortilla strips (cut corn tortillas in strips, spray with cooking spray, bake in 350 degree oven until crisp)
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Frijoles Rancherossalt and black pepper, to taste 1 poblano chili, chopped, to taste 2 tomatoes, chopped (or 1 14 oz. Can drained) 1/4 cup green bell pepper, chopped 1/2 cup cilantro, chopped 1 teaspoon oregano 1 garlic clove, minced 1 cup onion, chopped nonstick cooking spray 3 cups cooked pinto beans, or black beans Spray a large skillet with cooking spray. Add tomatoes, bell pepper, chiles, onion, garlic, oregano, salt, and pepper. Cook over medium heat for about 5 minutes, stirring, until vegetables are softened. Adjust heat to low. Mix in beans and cook 10-15 minutes, stirring often. Serve and sprinkle with cilantro.
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Guacamole1 tablespoon lime juice 4 cloves garlic, minced dash tobasco 1/4 cup cilantro, chopped 2 tablespoons nonfat yogurt 2 tablespoons low-fat cottage cheese 1 avocado, diced 1/2 cup red onion, finely chopped 2 cups tomatoes, finely chopped 1 jalapeno, minced Combine all ingredients. Serve immediately.
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Low-Fat Chicken Enchiladas1 pound boneless skinless chicken breast, or turkey, poached 2 14 oz. cans Campbell's Healthy Request Cream of Mushroom soup 1 onion, chopped 1 green chili, diced 1 12 oz. can evaporated skim milk 8 ounces lowfat cheddar cheese 1 package corn tortilla 1 cup lowfat monterey jack cheese Preheat oven to 350 degrees. Shred poached chicken and set aside. Heat rest of ingredients (except cheese and tortillas) in saucepan and set aside. Spray 9 13 pan with PAM. Heat corn tortilla. Place chicken and sauce down middle. Roll and place in pan. Pour remaining sauce over top of enchiladas and top with cheese. Bake until bubbling and lightly brown.
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Mexican Lasagna10 flour tortillas 8 ounces boneless skinless chicken breast, cooked & shredded 16 ounces black beans, refried 10 ounces enchilada sauce 1 green bell pepper, diced 1 tomato, sliced thin 1 cup sliced black olives 2 cups lowfat cheddar or jack cheese, grated 1 cup chopped onion 1/4 cup green chili, diced 1/4 cup cilantro 2 teaspoons chili powder Lightly saute the onions and bell pepper w/chili powder and cilantro. Coat bottom of 8x8 baking dish (or dutch oven) with enchilada sauce, then simply layer the ingredients, starting with a tortilla topped with more sauce. Alternate black bean and chicken layers, and include some of the onion/pepper mix, chiles, and olives with each. Layer 1/2 of the cheese in the middle and add the tomato as desired, reserving enough slices to cover top. Top last tortilla with sauce, remaining cheese, tomato slices, and olives; pour any extra sauce down the sides of the stack. Cover with foil and bake at 350 for 45 minutes. Remove, uncover, and let cool 10 minutes before slicing.
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Mock Guacamole2 cups asparagus, cooked 1 tomato 1/3 cup onion, chopped 4 tablespoons cilantro, chopped 2 tablespoons lowfat mayonnaise 1 tablespoon lime juice 6 drops Tabasco pepper sauce 2 cloves garlic, minced Place asparagus in blender or food processor and process until smooth. Mix with remaining ingredients.
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Salsa Roja con Ancho Chiles2 tablespoons minced garlic 1 tablespoon cumin seeds, toasted 1 tablespoon dried oregano 3 cups hot water 1 teaspoon kosher salt 1 cup onion, diced 8 dried ancho chiles 8 ounces tomato sauce Cover chiles with water let stand for 30 minutes, until softened strain and reserve liquid, set aside. Remove and discard stems, seeds, and membranes from chiles. Heat 1/4 cup water in a large skillet, over a medium flame add onions and saute for 1 minute add garlic and saute for 5 minutes, until onions are tender (adding water if it evaporates)stir in chiles, 2 cups reserved liquid, and remaining ingredients heat to a boil, reduce heat, and simmer, uncovered, for 20 minutes remove from heat and allow to cool transfer to a food processor process until smooth cover and chill for 4 hours serve slightly chilled or at room temperature.
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Sour Cream Chicken Enchiladas1 8 oz. container light sour cream 1 8 oz. container nonfat plain yogurt 1 10 3/4 ounce can fat-free cream of chicken soup 1 4 oz. can diced chili peppers 12 (7 inch) white corn tortillas 4 ounces lowfat cheddar cheese 1 1/2 cups cooked chicken breast, chopped 1/4 cup sliced green onions Heat oven to 350 degrees. Spray 13x9" baking dish with nonstick spray. In medium bowl combine sour cream, yogurt, soup and chiles. Heat a flour tortilla until soft. Spoon 3 tbs. sour cream mixture down center of each tortilla (reserve some for garnish). Top with cheese, chicken and onions. Roll up and place seam side down in baking pan. Spoon remaining sour cream mixture over top. Cover with foil. Bake at 350 degrees for 25 to 30 minutes. Sprinkle with 1/4 cup reserved cheddar cheese. Bake uncovered another 5 minutes. Garnish with shredded lettuce and chopped tomatoes or salsa.
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Spiced Black Beans2 large onions, chopped 1 1/2 quarts chicken broth, or broth from carnitas 1 quart chicken broth 3/4 pound black beans, sorted for debris and rinsed 1 6 oz. can tomato paste 6 cardamom, pods, pull off pods and use seeds 2 tablespoons mustard seeds 1 teaspoon dry oregano leaves 1 teaspoon cumin seeds 1 cinnamon stick salt In a 4-5 quart pan combine all ingredients and bring to a boil over high heat. Reduce heat to a simmer and cook until beans are cooked to your preference. Serve with Carnitas.
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Tomatillo Salsa1/4 cup minced scallions 3 to 2 tablespoons fresh lime juice kosher salt 3 to 1 clove garlic, minced (to taste) 1 pound fresh tomatillos 1/4 cup minced cilantro 1/2 cup minced onion 3 tablespoons minced hot chiles Blanch half tomatillos in boiling water 5 minutes until tender. Core and mince remaining tomatillos. Blend the cooked tomatillos. Combine tomatillo mixture with cilantro, onions, chilis, scallions and lime juice. Add salt to taste. If refrigerated, bring to room temperature before serving. Variation: Roast half the husked tomatillos, peeled garlic and peeled whole onion in cast iron skillet or under broiler until lightly charred on the outside. Watch carefully and turn often as they can burn easily. Remove pieces as they are done. Dice tomatillos, garlic and onions. Dice fresh tomatillos. Combine with remaining ingredients. This adds a nice "smoky" flavor to salsa.
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