Foods from South of the Border
1 8-ounce boneless skinless chicken breast
Chipotle Tabasco Sauce (to taste)
1/2 teaspoon garlic salt
Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. Grill chicken, until done, 4 minutes per side. Season with Chipotle sauce and garlic salt. Enjoy!
Yield: 1 Serving
Calories: 249
Fat: 3g
Fiber: 0g
1 cup roast tomato salsa (or your favorite salsa)
1/4 cup cider vinegar
3 tablespoons extra virgin olive oil
1/2 teaspoon ground black pepper
Combine vinaigrette ingredients in blender or food processor until smooth. There will be about 1 cup vinaigrette.
Yield: 1 cup; 16 (1-tablespoon) servings
Calories: 28
Fat: 3g
Fiber: .3g
1 3/4 lb. ground pork
4 garlic cloves, chopped
zest and juice of 2 navel oranges
1 tblspoon ground cumin
1 1/2 tsp coriander
3 tbls yellow mustard
several drops of hot sauce
salt and pepper
vegetable oil
12 pickle slices, dill garlic or sour
4 deli slices ham
4 deli slices swiss
1 small red onion, thinkly sliced
1/4 c. red wine vinegar
1 tbls honey
1 16 oz coleslaw mix
1 small red bell pepper
4 rolls, split
In a bowl combine the ground pork, half of the chopped garlic, half of the orange zest, the cumin, coriander, mustard, hot sauce, salt and pepper. Score the meat into 4 sections and then form 4 large patties about 1 in. thick. Grill burgers (Rachael suggest a grill pan). Top with 3 pickles, a slice of ham, and a slice of swiss. Keep on the grill while the toppings heat up. While the patties are cooking, make the sweet orange warm slaw. Preheat a large skillet with vegetable oil (I did 2 turns of the pan). Add the remaining garlic and sliced onion. Cook for 1 minute. Add the orange zest, the juice from the oranges, red wine vinegar, and honey. Continue cooking the dressing for 1 minutes. Turn the heat off and add the coleslaw mix, red bell pepper, and salt and pepper. Tossing to coat in the warm dressing. Serve your Cubano burgers on the rolls with the warm slaw both on top of the burger and alongside.
2 large Eggs beaten
1 T. Half-and-half cream or milk
1 pinch Salt
1 pinch Pepper
5 drops Tabasco sauce
1 slice Swiss, provolone or sliced cheddar
2 slices Deli Ham
Heat a small nonstick skillet with the olive oil over medium heat. Beat the eggs with a splash of half and half, salt and pepper, and hot sauce. Cook the eggs in the skillet for 2 minutes without disturbing them. Once the eggs have browned and set, flip the frittata. Add a layer of cheese, then the ham, folding it to fit in the pan and cover the surface of the eggs and cheese evenly. Fold the frittata so it looks like a taco and slide it onto a plate. Enjoy!
2 pounds grouper fish fillets
Cooking spray
Salt and pepper
1 lime
Hot sauce
Bib or green leaf lettuce leaves, for wrapping
1 jalapeno, seeded and chopped
1 C. cilantro leaves
3 sprigs fresh mint
3 T. grainy mustard
2 T. red wine vinegar
1/3 C. extra-virgin olive oil
1/2 red onion, finely chopped
Heat grill pan or nonstick skillet over high heat. Spray the pan with cooking spray. Place fish on grill, season with salt and pepper and cook 5 minutes on each side, until opaque. Arrange lettuce leaves on a platter. Place jalapeno in a food processor with cilantro, mint, mustard and vinegar. Turn processor on and stream in oil. Season sauce with salt and pepper. Take the fish off grill and place on a serving plate. Break the fish into chunks and squeeze lime juice over fish. Add a few dashes hot sauce to the fish. Pile fish in lettuce leaves and top with sauce and chopped red onions.
Small celeriac, diced
1/4 red onion, diced
1 garlic green, chopped
1/2 C. queso fresco, grilled and diced
6 eggs, beaten
Salt
Pepper
Paprika
Olive oil
To begin, preheat the oven to 350°. Next, heat a T. or so of olive oil in a skillet over medium heat. Once the pan and oil are hot, sauté the red onions and celeriac until cooked through and slightly crispy. Add in the garlic greens for a minute to quickly combine, and then remove from the heat. While that is cooling, mix the eggs with a bit of salt, pepper and paprika (just enough to season the eggs). Then, add the diced cheese and the celeriac and onion mixture to the eggs and pour into the individual muffin C.. Silicon would be best, but metal-type would work too. Place the muffin tin in the oven, and bake for 10-15 minutes, until frittuffins are cooked through; they’ll be very puffy and will have risen just like a soufflé. Take them out to cool and, once cooled, wrap them individually in plastic wrap, and place them in a Ziploc. To reheat them each day, just place them in the toaster oven for about 5-10 minutes at 300°, and they turn out perfectly!
1/4 tsp. salt
1 drained canned chipotle chile, seeded
1 garlic clove
1/2 C. 2% reduced-fat cottage cheese
2 T. light mayonnaise
2 T. plain fat-free yogurt
6 ears shucked corn
Cooking spray
Prepare grill. Place the first 3 ingredients in a food processor; process until minced. Add cottage cheese; process until smooth, scraping sides of bowl occasionally. Add mayonnaise and yogurt; process until blended. Spoon sauce into a bowl; cover and chill. Place corn on grill rack coated with cooking spray. Grill 10 minutes, turning frequently. Serve corn with sauce.
Yield: 6 servings
Calories: 116
Fat: 3.2g
Fiber: 2.5g
1 (8-oz.) package five-grain tempeh
1 C. pineapple juice
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. ground cumin
2 tsp. canola oil
1/2 tsp. freshly ground black pepper, divided
1 garlic clove, minced
2 C. (1/2-inch) vertically sliced onion
1 1/2 C. (1/2-inch-thick) slices green bell pepper
Cooking spray
1/4 tsp. salt
4 (8-inch) whole wheat tortillas
1/4 C. chipotle salsa (such as Frontera)
Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 tsp. black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours. Prepare grill. Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 tsp. black pepper. Arrange onion mixture in a wire grilling basket coated with cooking spray. Place grilling basket on grill rack; grill 5 minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade. Warm tortillas according to package directions. Arrange 3 tempeh pieces, 1/2 C. onion mixture, and 1 T. salsa down center of each tortilla; roll up.
Yield: 4 servings
Serving size: 1 fajita
Calories: 259
Fat: 5.1g
Fiber: 8g
2 small green and/or red sweet peppers, cut into thin strips
1 small red onion, cut into thin 1-inch-long strips
2 tsp. olive oil or cooking oil
1/2 tsp. ground cumin
1/2 tsp. chili powder
2 T. snipped fresh cilantro
1/3 C. fat-free cream cheese (tub style)
5 6- to 7-inch flour tortillas
1/4 – 1/2 C. salsa (optional)
In a large nonstick skillet cook sweet peppers and onion in 1 tsp. of the oil for 3 to 5 minutes or until crisp-tender. Stir in cumin and chili powder. Cook and stir for 1 minute more. Stir in cilantro. Set vegetables aside. Spread cream cheese over half of 1 side of each tortilla. Top with pepper mixture. Fold tortilla in half over peppers, pressing gently. Place tortillas on an ungreased large baking sheet. Brush tortillas with the remaining oil. Bake in a 425 degree F oven for 5 minutes. Cut each quesadilla into 4 wedges. Serve warm. If desired, pass the salsa.
Yield: 10 servings
Calories: 58
Fat: 2g
Fiber: 1g
3 (14 1/2-ounce) cans fat-free chicken broth
2 (14.75-ounce) cans cream-style corn
2 (10-ounce) cans enchilada sauce
1 (4.5-ounce) can chopped green chilies
1 (10- to 12-ounce) can chicken breast with liquid
5 ounces vermicelli or angel hair pasta, broken into 3 pieces
1 1/2 tsp. cumin
1/2 tsp. each onion powder and dried oregano
1 medium chopped onion for garnish
Shredded Colby-Monterey Jack cheese blend for garnish
In a large pot, combine broth, corn, enchilada sauce and chilies; mix well. Bring to a boil over medium-high heat. Add chicken, vermicelli, cumin, onion powder and oregano; mix well. Reduce heat to low; simmer 8 minutes or until vermicelli is tender; stir occasionally. Ladle into bowls and garnish as desired.
Yield: 13 servings
Calories: 162
Fat: 2g
FIber: 3g
1 T. vegetable oil
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
4 ears fresh corn, cut into 2-inch pieces
2 medium zucchini, sliced crosswise 1/4 inch thick
1/2 medium onion, thinly sliced
3 plum tomatoes, cut lengthwise in thin wedges
1 chipotle pepper from a can or jar of chipotle peppers in adobo sauce, pepper chopped plus 1 T. adobo sauce
1/2 tsp. salt
In a large nonstick skillet, heat oil on medium-high. Add chicken; cook and stir about 5 minutes or until browned. Add corn, zucchini and onion. Cover and cook 6 to 8 minutes, stirring occasionally until vegetables are softened. Stir in tomatoes, chipotle pepper and salt. Cook 2 to 3 minutes, covered, or until corn and chicken are cooked through. Serve in shallow soup bowls.
Yield: 4 servings
Calories: 273
Fat: 7g
Fiber: 4g
1 (12-ounce) package frozen cooked vegetable protein crumbles (such as Morningstar Farms or Green Giant)
2 tsp. chili powder
1/4 tsp. each garlic powder, onion powder and dried oregano
6 (8-inch) fat-free flour tortillas
2 tsp. vegetable oil
1 medium onion, cut into rings
1/2 each green, red and yellow green bell peppers cut into strips
1 T. fresh lime juice
1/3 C. reduced-fat sour cream
Salsa for garnish
In a large, resealable plastic bag, combine frozen crumbles, chili powder, garlic powder, onion powder and oregano. Seal bag; shake well to coat. Set aside. Heat tortillas according to package directions; keep warm. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and bell peppers; cook and stir 3 to 4 minutes or until onions begin to soften. Add seasoned crumbles; cook 2 or 3 minutes or until hot and vegetables are tender. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas; roll. Serve with sour cream and salsa.
Yield: 6 servings
Calories: 237
Fat: 3g
Fiber: 5g
1 C. finely diced fresh pineapple
1 large ripe mango, peeled, seeded, and finely diced
1/2 C. finely diced tomatillos
1 small jalape�o chile pepper, seeded and minced
Grated zest and juice of 1 lime
1/4 C. minced red onion
2 T. minced cilantro
1 tsp. olive oil
Combine all ingredients in a glass bowl. Let stand at room temperature for at least 15 minutes before serving.
Yield: 4 servings
Calories: 75
Fat: 2g
Fiber: 2g
1 1/2 (16-oz.) tubes of polenta, crumbled
Cooking spray
2 (15-oz.) cans low-fat chili
1 C. (4 oz.) preshredded sharp cheddar cheese
6 T. bottled salsa
6 T. reduced-fat sour cream
Preheat oven to 475°. Place crumbled polenta in an 11 x 7-inch baking dish coated with cooking spray. Top with chili and cheddar cheese. Bake at 475° for 13 minutes or until bubbly. Top each serving with 1 T. salsa and 1 T. reduced-fat sour cream.
Yield: 6 servings
Calories: 324
Fat: 9.7g
Fiber: 6.6g
6 Flour Tortillas
1 pkg. (1-1/4 oz.) Taco Seasoning Mix, divided
1 lb. ground turkey breast
2 C. chopped tomatoes, divided
1 C. chopped zucchini
1/2 C. water
1 C. Kraft 2% Milk Shredded Reduced Fat Colby & Monterey Jack Cheese
1-1/2 C. shredded lettuce
3 T. chopped cilantro
Place tortillas in single layer on baking sheet. Spray 1 side of tortillas with cooking spray. Sprinkle evenly with about 1 tsp. of the taco seasoning mix. Bake at 400°F for 6 minutes or until crisp and lightly browned. Set aside. Spray large nonstick skillet with cooking spray. Add turkey; cook on medium-high heat 4 minutes or until no longer pink, stirring frequently. Add 1 C. of the tomatoes, zucchini, water and remaining taco seasoning mix; simmer 5 minutes. Spoon turkey mixture evenly onto tortillas; top with cheese, lettuce, remaining 1 C. tomatoes and cilantro. Serve immediately.
Yield: 6 servings
Calories: 270
Fat: 8g
Fiber: 2g
6 mahi-mahi filets, 3 oz. each
1/3 C. pistachios, ground
Salsa:
5 ears fresh corn
24 tomatillos
1 red pepper
1 tomato
1/2 jalapeño, seeded
2 T. cilantro
Sauce:
1 C. fresh squeezed orange juice
1 tsp. lemon juice
2 T. pistachio nut oil
Salsa, Prepare a hot grill. Remove silks from ears of corn and pull husks back to cover. Place on grill and char on all sides until corn is cooked, about 5 minutes. At the same time, remove the husks from tomatillos and place on grill with red pepper and char on all sides. When vegetables are cool enough to handle remove the husks from the corn and cut off the cob. Finely dice the tomatillos and tomato. Peel, seed and dice the red pepper. Place them all in a stainless steel bowl and mix with the jalapeño and cilantro and season with salt and pepper. Reserve. Sauce, Place orange juice in a stainless steel saucepan and reduce by half over high heat until lightly thickened. Add the lemon juice and pistachio nut oil and reserve. To serve, Heat a non-stick skillet over high heat. Roll fish filets in ground pistachios. Spray oil on skillet and cook filets on both sides to lightly brown and cook through. Divide salsa between six plates, place fish on top and drizzle sauce around the fish.
Yield: 6 servings
Calories: 340
Fat: 11g
Fiber: 7g
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/2 tsp. dry mustard
1/2 tsp. chili powder
1 lb. freshly ground buffalo meat
Chipotle Mayonnaise:
1/4 C. mayonnaise, regular or reduced-fat
1/2 tsp., or to taste, minced canned chipotle chile peppers in adobo sauce
1 yellow onion, cut into four 1/3-inch-thick slices
Extra-virgin olive oil
4 hamburger buns
To make burgers: In a small bowl, combine salt, pepper, dry mustard and chili powder. Sprinkle over the buffalo meat and gently distribute the spices throughout with your fingers. Gently shape the meat into 4 patties, each about 3/4 inch thick. To make chipotle mayonnaise: In a small bowl, combine the mayonnaise and minced chiles in adobo sauce, to taste. Or, add 1 can chipotle chiles in adobo sauce to the bowl of a food processor and pulse until chiles are ground. Measure out the amount to taste and store the remainder in the refrigerator for other uses. Prepare grill for medium heat. Lightly brush or spray the onion slices on both sides with the olive oil. Grill onion slices until tender and well-marked, about 8 minutes, turning once halfway through grilling time. Grill the buffalo patties over medium heat until a thermometer, inserted from the side, reaches 160 degrees for medium, about 7 to 9 minutes, turning once halfway through grilling time. Spread the inside of the hamburger buns with the chipotle mayonnaise. Place the buffalo patties on the buns and top with the grilled onions. Serve immediately.
Yield: 4 servings
Calories: 368
Fat: 16.7g
Fiber: 1.8g
1 (12-lb.) fresh or frozen turkey, thawed
1 1/2 tsp. ground cumin
1 tsp. chili powder
1 tsp. dried rubbed sage
3/4 tsp. garlic powder
1/2 tsp. ground red pepper
1/4 tsp. ground turmeric
Cooking spray
1/2 C. boiling water
1 to 2 chipotle chiles
3 3/4 C. fat-free, less-sodium chicken broth, divided
3 T. tomato paste
1 T. Worcestershire sauce
1/4 C. all-purpose flour
Chile peppers (optional)
Assorted herb sprigs (optional)
Preheat oven to 350°. Remove and discard giblets and neck from turkey. Rinse turkey with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine cumin and next 5 ingredients (cumin through turmeric) in a bowl. Rub cumin mixture under loosened skin and inside body cavity. Tie ends of legs with cord. Lift wing tips up and over back; tuck under turkey. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350° for 3 hours or until thermometer registers 180°. (Cover turkey loosely with foil if it gets too brown.) Combine boiling water and chipotle chiles in a small bowl; cover and let stand 30 minutes or until soft. Drain, discarding stems, seeds, and membranes. Combine chiles and 1/2 C. broth in a blender, and process until smooth. Set aside. Remove turkey from oven. Cover turkey loosely with foil; let stand at least 10 minutes before carving. Place a zip-top plastic bag inside a 2-C. glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag, and carefully snip off 1 bottom corner of bag. Drain drippings into a medium saucepan, stopping before fat layer reaches opening; discard fat. Add 3 C. broth to drippings. Bring to a boil; cook until reduced to 3 C. (about 6 minutes). Stir in chile mixture, tomato paste, and Worcestershire sauce. Combine 1/4 C. broth and flour in a small bowl, stirring with a whisk, and add to chile mixture in saucepan. Bring to a boil; reduce heat, and simmer for 10 minutes. Strain mixture through a sieve over a bowl, and discard solids. Serve sauce with turkey. Garnish with fresh chiles and herbs, if desired.
Yield: 12 servings
Serving size: 6 oz. turkey and 1/4 C. sauce
Calories: 227
Fat: 4.3g
Fiber: .5g
2 T. fresh mint, chopped
2 T. fresh cilantro, chopped
2 T. Italian flat-leaf parsley, chopped
1/2 C. small red onion, chopped
1 pomegranate, skin and light-colored membrane removed
6 T. fresh lime juice
2 tsps grated lime zest
1 jalapeno pepper, chopped
1 serrano pepper, chopped
11/2 C. large tomato, diced
1 T. olive oil
1/2 tsp. salt
1/8 tsp. ground white pepper
In a medium bowl, toss together mint, cilantro, Italian flat-leaf parsley, red onion, pomegranate, lime juice, lime zest, jalapeno pepper, serrano pepper, tomato, and olive oil. Season with salt and white pepper. Cover, and chill in the refrigerator at least 2 hours before serving.
Yield: 4 servings
Calories: 77
Fat: 2g
Fiber: 1g
2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper
In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.
Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g
1 T. Light Cream Cheese Spread
1 T. Salsa
9 Ritz Sticks Crackers
1/4 C. total carrot and celery sticks
Spread cream cheese spread onto small plate; top with salsa. Serve as a dip with crackers and carrot or celery sticks.
Calories: 130
Fat: 7g
Fiber: 1g
2 large sweet potatoes, peeled and cubed
2 T. unsalted butter
1 whole canned chipotle pepper in adobo sauce, chopped
1 tsp. adobo sauce from can of peppers
1/2 tsp. salt
Put cubed potatoes into steamer basket and place steamer into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Add butter to potatoes and mash with potato masher. Add peppers, sauce, and salt and continue mashing to combine. Serve immediately.
Yield: 4 servings
Calories: 126
Fat: 6.5g
Fiber: .8g
1 flank steak (about 1-1 1/2 lbs.)
2 onions, chopped
1 or 2 green peppers, chopped
1 jalapeno or serrano pepper, optional
4 or more cloves garlic, chopped
2 C. no-salt-added tomatoes put through a blender or food processor OR 2 C. no-salt-added tomato sauce, if you can find it. 1 C. white wine
2 bay leaves
Cooking spray
Pepper to taste
Water
Pepper the flank steak. Heat a DRY cast iron frying pan on the stove for about 5 minutes, until it is really hot. Brown steak in frying pan for about 4 minutes each side. If your smoke alarm goes off, you’re doing it right. Add enough water to reach the top of the steak, cover and simmer (low heat) for about 2 hours, until strands of meat pull off easily. Let meat cool. When cool enough to handle, shred meat. (I do this by hand.) Set shredded meat and pan juices aside. In a clean pan (preferably non-stick, DON’T use a cast iron pan for this part. The iron will react with the tomatoes.), heat some cooking spray. Brown onions and garlic. Add green peppers and serrano or jalapeno pepper (if desired) and cook for a few minutes. Add meat, cooking broth (from frying pan), tomato sauce, wine and bay leaves. Cook uncovered for about 1/2 hour. Serve with rice.
Yield: 6 servings
Calories: 333
Fat: 15g
Fiber: 1.6g
2 teaspoons vegetable oil
1/2 cup chopped red bell pepper
2 garlic cloves, minced
1/4 cup bottled chipotle salsa (or other salsa)
1 (15-ounce) can black beans, rinsed and drained
2 tablespoons chopped fresh cilantro
Heat oil in a medium saucepan over medium heat. Add bell pepper and garlic; cook 5 minutes, stirring occasionally. Stir in salsa and beans; simmer 5 minutes. Sprinkle with cilantro.
Yield: 2 servings
Calories: 268
Fat: 5.9g
Fiber: 7.9g
2 1/4 cups low-salt chicken broth, divided
2 tablespoons sherry vinegar
2 tablespoons fresh lime juice
1 tablespoon vegetable oil
1/2 teaspoon dried oregano
1 canned chipotle chile in adobo sauce
3 pounds mustard greens
3 pounds turnip greens
6 garlic cloves, minced
Combine 1/4 cup broth, vinegar, and next 4 ingredients (vinegar through chile) in a blender; process until smooth.Remove stems from greens. Wash and pat dry; coarsely chop to measure 20 cups. Bring 1 cup broth to a boil in a stockpot over medium-high heat. Add garlic; cook 2 minutes, stirring frequently. Add 1 cup broth and greens; cover and cook 20 minutes or until wilted. Drain well. Serve with vinaigrette.
Yield: 8 servings
Serving size: 1 cup greens and 1 tablespoon vinaigrette
Calories: 70
Fat: 2.5g
Fiber: 2.1g
Mayonnaise:
1 (7-ounce) can chipotle chiles in adobo sauce
2 tablespoons low-fat mayonnaise
2 teaspoons fresh lime juice
1/8 teaspoon salt
1 garlic clove, minced
Slaw:
2 1/2 cups very thinly sliced green cabbage
3/4 cup (1/2-inch) cubed fresh pineapple
1/2 cup vertically sliced onion
1/2 cup thinly sliced green onions
1/3 cup julienne-cut radishes (about 2 large)
1/4 cup shredded carrot
1/4 cup finely chopped fresh cilantro
2 teaspoons white vinegar
1/8 teaspoon salt
Chile:
1 poblano chile
Shrimp:
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
16 medium shrimp, peeled and deveined (about 1/2 pound)
Cooking spray
Beans:
1 (15-ounce) can pinto beans, undrained
Sopes:
2 cups masa harina
1 1/4 cups water
1/2 teaspoon salt
2 tablespoons peanut oil, divided
To prepare mayonnaise, remove 1 teaspoon adobo sauce from can; reserve remaining sauce and chiles for another use. Combine 1 teaspoon adobo sauce, mayonnaise, lime juice, 1/8 teaspoon salt, and garlic, stirring well. Cover and chill. To prepare slaw, combine the cabbage and next 8 ingredients (cabbage through 1/8 teaspoon salt) in a medium bowl, tossing to combine. Cover and chill. Preheat broiler. To prepare chile, place poblano on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard the seeds and membranes. Thinly slice chile; set aside. To prepare shrimp, heat a large nonstick skillet over medium-high heat. Sprinkle 1/8 teaspoon salt and black pepper over shrimp. Coat pan with cooking spray. Add shrimp to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm. To prepare pinto beans, place beans in a small saucepan over medium-high heat; bring to a boil. Reduce heat; cover and keep warm. To prepare sopes, combine masa harina, water, and 1/2 teaspoon salt; stir until a dense dough forms. Divide masa mixture into 8 equal portions. Roll each portion into a ball using moist hands. Pat each ball into a 1/4-inch-thick patty. Wipe skillet with a paper towel. Heat pan over medium-high heat. Add 1 tablespoon oil. Place 4 sopes in pan; cook 5 minutes or until browned. Lightly coat tops of sopes with cooking spray. Turn over; cook 5 minutes or until browned. Repeat procedure with remaining oil and sopes. Place about 1 cup slaw on each of 4 plates. Arrange 2 sopes on each plate. Using a slotted spoon, spoon 2 tablespoons pinto beans on each sope; top each with 2 shrimp. Spoon 1 teaspoon mayonnaise over each sope. Divide the poblano strips evenly among servings.
Yield: 4 servings
Calories: 450
Fat: 14.8
Fiber: 7.9
2 ancho chiles
1 medium onion, halved and sliced
4 medium Yukon gold potatoes (about 2 pounds), diced into 1-inch cubes
1 T. dried oregano
Salt and pepper
2 T. olive oil, or an olive
oil spray
4 cloves garlic, pressed
4 tomatillos, husks removed and finely chopped
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1/4 tsp. ground allspice
2 poblanos, roasted, skinned and chopped
1 chopped serrano or jalapeño (optional)
Juice of 2 limes
1/4 C. chopped fresh cilantro
1/2 C. shredded queso enchilado or good-quality Monterey Jack cheese
Preheat oven to 375°F. Roast anchos in dry sauté pan until softened and aromatic. Remove stems and seeds, tear into pieces, and grind to a powder with a spice grinder or mortar and pestle. In a bowl, toss the ancho chile powder, half the onions, potatoes, oregano, salt, pepper and oil. Coat a baking sheet with oil and distribute potato mixture evenly. Roast for 15 minutes, turn and continue cooking until potatoes are done, about 15 to 20 minutes longer. While potatoes roast, sauté remaining onions for 5 minutes in a saucepan with a little olive oil. Add garlic. Cook another 5 minutes, adding a little water if vegetables begin to stick. Add next 7 ingredients and simmer for 10 minutes. Remove from heat and mix in lime juice. Taste and adjust seasonings. To serve, arrange potatoes on a platter and top with salsa, cilantro and cheese.
Yield: 6 servings
Calories: 141
Fat: 4g
Fiber: 3.7g
1 2/3 C. fat-free, sodium reduced chicken broth
2 poblano peppers, stems, membrane and seeds removed, chopped
12 sprigs cilantro (have some extra for garnish)
1/2 to 1 tsp. salt
1 T. vegetable or olive oil
1 C. medium grain white rice
1 small white onion, finely diced
5 garlic cloves, peeled and finely chopped
In a 2 quart saucepan, combine the broth and peppers, bring to a boil, then partially cover and simmer gently over medium to medium-low heat for about 10 minutes, until the peppers are soft (almost mushy). Pour the broth and chili mixture into a food processor, add the cilantro (stems and all are ok), and process to a smooth puree and stir in the salt. Wipe the pan clean, add the oil and heat over medium heat. Add the rice and onion, and cook, stirring regularly, until the rice is chalky looking and the onion is soft (about 5 minutes). Stir in the garlic and cook a minute longer. Add the warm pepper liquid to the hot rice pan, stir once, scrape down any rice kernels clinging to the side of the pan, cover, and cook over medium-low heat for 15 minutes. Uncover and check a grain of rice: It should be nearly cooked through. If the rice is just about ready, turn off the heat, re-cover and let stand for 5 to 10 minutes longer to complete the cooking. If the rice seems far from done, continue cooking for 5 minutes or so, retest, then turn off the heat and let stand a few minutes longer. Fluff with a fork, scoop into a warm serving dish, decorate with cilantro sprigs and it’s ready to serve. If you want a hotter version, mix poblanos with hotter chilies like jalapeño, or the even hotter habanero. Grilled corn cut from 1 cob or 1 large grilled zucchini (cubed) are also good vegetable add-ins.
Yield: 4 servings
Calories: 245
Fat: 4g
Fiber: 2g
1 C. chopped peeled mango
1/3 C. chopped red bell pepper
2 T. chopped fresh cilantro
1 T. balsamic or white wine vinegar
3 T. grated fresh Romano or Parmesan cheese, divided
1 tsp. dried oregano
1 tsp. Dijon mustard
1/8 tsp. pepper
1 (15-ounce) carton fat-free ricotta cheese
1 (14-ounce) can quartered artichoke hearts, drained
1 (6-ounce) can lump crab meat, drained
4 (5-inch) poblano chilies, halved lengthwise and seeded
Cilantro sprigs (optional)
Combine first four ingredients in a small bowl; stir well. Cover and chill. Preheat oven to 350-degrees.
Combine 2 T. Romano cheese, oregano, mustard, pepper, and ricotta cheese in a food processor, and process until smooth. Spoon into a bowl, and stir in artichokes and crab meat. Divide mixture evenly among the Chile halves, and sprinkle with 1 T. Romano cheese. Place stuffed chilies on a baking sheet, and bake at 350 degrees for 30 minutes or until lightly browned. Serve chilies with mango salsa, and garnish with cilantro sprigs, if desired.
Yield: 4 servings
Serving Size: 2 Chile halves and 1/3 C. salsa
Calories: 225
Fat: 2.4g
Fiber: 1.2g
Salad:
1 1/2 cups coarsely chopped onion
1 1/3 cups coarsely chopped green bell pepper
1 1/3 cups coarsely chopped yellow bell pepper
Cooking spray
1 1/3 cups chopped seeded tomato
1/4 cup minced fresh cilantro
Dressing:
1 (7-ounce) can chipotle chiles in adobo sauce
2 tablespoons cider vinegar
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
Preheat broiler. To prepare salad, place first 3 ingredients on a large baking sheet coated with cooking spray. Lightly coat onion mixture with cooking spray; broil 8 minutes or until onion and bell peppers begin to blacken, stirring once. Place onion mixture in a bowl; cool. Add tomato and cilantro to onion mixture. To prepare the dressing, remove 1 chile from can, and chop to measure 1 1/2 teaspoons. Reserve the remaining chiles and sauce for another use. Combine the chile, vinegar, oil, and salt, and stir with a whisk. Drizzle over onion mixture; toss gently to coat.
Yield: 12 servings
Serving size: 1/3 cup
Calories: 28
Fat: 1.1g
Fiber: 1g
1 pound coarsely chopped peeled sweet potato
2 tablespoons maple syrup
2 tablespoons fat-free milk
1 tablespoon butter
1 1/2 teaspoons adobo sauce
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 drained canned chipotle chile in adobo sauce, minced
Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Return potatoes to pan. Add remaining ingredients; beat with a mixer at medium speed until smooth.
Yield: 4 servings
Serving size: 1/2 cup
Calories: 177
Fat: 3.4g
FIber: 3.4g
6 poblano chilies (about 1 pound)
2 T. chopped fresh cilantro
1 T. fresh lime juice
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
1 (1-pound) flank steak, trimmed
Prepare grill. Cut poblanos in half lengthwise; discard seeds and membranes. Place poblanos, skin sides down, on grill rack. Grill 15 minutes or until blackened. Place them in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and dice; stir in cilantro, juice, 1/4-tsp. salt, and 1/8-tsp. black pepper. Sprinkle steak with 1/4-tsp. salt and 1/8 tsp. black pepper. Place on grill rack; grill eight minutes on each side or until thermometer registers 145 degrees (medium-rare) or until desired degree of doneness. Remove from grill; let stand five minutes. Cut steak diagonally across the grain into thin slices. Serve with relish.
Yield: 4 servings
Serving Size: 3 ounces steak and about 1/3 C. relish
Calories: 239
Fat: 10.9g
Fiber: 2.1g
4 ounces chorizo, thinly sliced
2 1/2 cups chopped onion
1 cup fat-free, less-sodium chicken broth
1/3 cup packed brown sugar
1/3 cup cider vinegar
1/3 cup bottled chili sauce
1/3 cup dark molasses
2 teaspoons dry mustard
2 teaspoons chipotle chile powder
1/4 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained
Preheat oven to 325°. Heat a Dutch oven over medium-high heat. Add chorizo; sauté 2 minutes. Add onion; sauté 5 minutes, stirring occasionally. Stir in broth and remaining ingredients; bake uncovered at 325° for 1 hour.
Yield: 10 servings
Serving size: 1/2 cup
Calories: 245
Fat: 5.4g
Fiber: 8g
1 lb. very lean ground turkey, browned (or vegetarian meat crumbles)
1 packet taco seasoning
1 C. salsa
1 can whole kernel corn, drained
1 box macaroni and cheese (the kind with the powdered cheese) do not prepare according to package
2 C. hot water
3/4 C. FF sour cream
Mix all ingredients, except sour cream, in a 2 quart microwavable casserole dish. Cover and microwave in a carousel microwave for 8 minutes. Uncover and stir well. Cover and microwave for 6 minutes more. Stir in sour cream, cover and let sit for 2-3 minutes.
Yield: 6 servings
Calories: 273
Fat: 3g
Fiber: 2.2g
1/3 cup cumin seeds
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray
Orange-Chipotle Sauce
Prepare grill. Combine the first 3 ingredients in a small bowl. Rub both sides of chicken with the spice mixture. Place chicken on grill rack coated with cooking spray; cover and grill 6 minutes. Uncover the chicken, and brush with 1/2 cup Orange-Chipotle Sauce; cook for 6 minutes or until done, turning once. Serve with remaining sauce. Totals include Orange-Chipotle Sauce.
Yield: 4 servings
Serving size: 3 ounces chicken and about 1/3 cup sauce)
Calories: 448
Fat: 11.2g
Fiber: 3.4g
2 teaspoons vegetable oil
3 cups diced fresh or canned pineapple tidbits
1 1/2 cups diced onion
1 cup diced seeded tomato
2 garlic cloves, minced
1/2 cup pineapple juice
2 tablespoons brown sugar
2 tablespoons cider vinegar
2 drained canned chipotle chiles in adobo sauce, minced
1 tablespoon adobo sauce (from drained chipotle chiles)
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
Heat oil in a large skillet over medium-high heat. Add pineapple and onion; sauté 10 minutes or until lightly browned. Add tomato and garlic; sauté 1 minute. Stir in pineapple juice, brown sugar, vinegar, chiles, and adobo sauce. Cook 6 minutes, stirring occasionally. Stir in cilantro, fresh lime juice, and salt. Cool.
Yield: 2 1/2 cups
Serving size: 1/4 cup
Calories: 63
Fat: 1.3g
Fiber: 1.6g
Salsa
1 1/2 C. prepared low sodium salsa
1 151/2-ounce can reduced sodium black beans, rinsed and drained
12 small stuffed green olives, sliced (optional)
1 tsp. ground cumin
1 1/2 tsp. arrowroot or cornstarch mixed with 2 T. water (slurry)
Eggs and Tortillas
6 6-inch corn tortillas
1/4 tsp. salt
6 whole eggs or *1 1/2 C. egg substitute
Garnish
Chopped fresh cilantro, cilantro
1 tsp. dried crushed red pepper flakes
Preheat the oven to 350° F. Take eggs out of refrigerator so they can warm to room temperature. Combine the salsa, black beans, olives (if you are using them), and cumin. Add the slurry and stir over medium heat until the salsa is glossy and thickened. Set aside until the eggs are ready. Wrap the tortillas in waxed paper and heat in the microwave about 2 or 3 minutes or until all are warm. Pour 2 inches of water and salt into a large, shallow skillet and bring to a simmer. Break an egg into a small dish or saucer and slide gently into the simmering (not boiling) water. Repeat with the rest of the eggs, one by one. When all the eggs have been added, give the pan a gentle shake to allow the hot water to flow over the tops of the eggs and cook them lightly. (Keep the water just barely simmering.) After about 4 minutes, the whites should be firm and the yolks runny. Serve immediately. Place a hot tortilla on each warmed salad plate and spoon a healthy dollop of the salsa into the middle of the tortilla. Top with a poached egg or a 1/4-C. scoop of the scrambled eggs. For garnish, sprinkle the chopped cilantro and red pepper flakes over the eggs. Offer more pepper flakes in a small dish for those who like it more than just hot.
**If you choose to use egg substitute, heat a medium skillet over medium-low heat. Spray with cooking spray and pour in the egg substitute. When the eggs start to set, push gently with a spatula, moving the cooked part to the center of the pan and letting the uncooked part run to the bottom of the pan. It is important that the eggs stay soft and glossy. They can be ruined by overcooking or over-stirring.
Yield: 6 servings
Calories: 187
Fat: 7g
Fiber: 5g
With Egg Substitute:
Calories: 142
Fat: 2g
Fiber: 5g
Chipotle Sauce:
1/2 C. nonfat plain yogurt
1 T. jalapeños, seeded and chopped
1 T. Scalliions, chopped
1 1/2 T. chipotle peppers, seeded and chopped
2 T. creamy peanut butter
1/8 tsp. salt
Chicken:
2 tsp. vegetable oil
1 lb. chicken breast halves without skin
3/4 C. tomato, seeded and chopped
2 T. Scallion, finely chopped
For Chipotle Sauce: Place all ingredients in blender container. Cover and blend on medium speed, stopping blender occasionally to scrape sides, until well blended, about 20 seconds. Heat sauce over low heat until hot, stirring occasionally. For Chicken: Heat oil in 10-inch nonstick skillet over medium-high until hot. Cook chicken in oil, turning once, until no longer pink, 8 to 10 minutes. Arrange on serving plate; top with Chipotle Sauce. Sprinkle with tomato and green onion tops.
Yield: 4 servings
Calories: 216
Fat: 7g
Fiber: 1.8g
1 lb extra lean ground beef
1 pkg taco seasoning mix
1 can tomato sauce (15 oz.)
1/2 C. chopped green pepper
2 1/4 C. corkscrew macaroni — (6 oz.) cooked and drained
1 C. shredded reduced fat cheese (4 oz.)
1/2 C. light sour cream
Brown beef; drain if necessary. Stir in seasoning mix, tomato sauce and green pepper. Bring to a boil and remove from heatsp. Combine cooked macaroni, 1/2 C. cheese and sour cream and place on bottom of 6×10 inch baking dish. Top with meat mixture and remaining cheese. Bake at 350�for 30 minutes.
Yield: 6 servings
Calories: 338
Fat: 12.7g
Fiber: 1.2g
Note: Serve this relatively high fat family favorite with a salad and a steamed vegetable to bring down the fat % for the entire meal.
1 lb. ground turkey breast
1 lg. onion, chopped
1 pkg. Hidden Valley ranch dressing mix
1 pkg. Taco seasoning mix
1 can chili hot beans
1 can Rotel tomatoes
1 can regular stewed tomatoes
1 can corn
Brown meat and onions. Drain. Add all others ingredientsdo not drain canned items. Simmer for one hour. Freezes Well. As written, this has a stew or chili like consistency. I add 1 1/2 cups of chicken, beef or vegetable broth to make it more soupy — I like brothy soups — and that works well also. It doesn’t need anymore seasonings even with the stock added. It has bite enough.
Yield: 8 servings, about 1 cup each
Calories: 144
Fat: 1.4g
Fiber: 4.3g
Note: I’ve been told that Old El Paso Prepared Taco Chicken is less calories/points than regular ground turkey, and pre-cooked, and good in this, but I have never tried it.