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Sopa De Albondigas
Ingredients:
1 pound lean ground meat
1/2 cup cooked rice
2 Tbsp finely minced onion
1 tsp salt
1 tsp chili powder
1/4 cup bread crumbs
1 egg
1/2 medium onion, sliced into strips
2 medium carrots, cut in half lengthwise then sliced into
half-moon shapes
1 stalk celery, sliced
1/2 small zucchini, sliced into strips
6 cups low-sodium meat Stock or meat bouillon
1 Tbsp chopped fresh cilantro
Preparation:
Combine the meat, cooked rice, onion, salt, chili powder, bread crumbs, and
egg. Mix well. Shape into 1-inch meatballs; set aside.
Bring all the remaining ingredients
except the cilantro to a boil in a large pot. Add the meatballs when the stock
begins to boil. Cover and reduce the heat to a simmer. Cook for 20 minutes.
Skim off any fat that rises. Turn the heat off. Add the chopped cilantro and
serve. Makes 12 Servings.
Per (5.33-ounce) Serving: 139 Cal; 8
g Total Fat (3 g Sat Fat);
6 g Carb; 44 mg Cholesterol; 289 mg Sodium; 11 g Protein; 1 g Fiber; 1 g Sugars.
Exchanges: 1 Veg; 1 High-Fat Meat; 2 Fats.
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Festival Salad
Ingredients:
1 small head romaine lettuce
6 small beets, cooked, peeled and sliced
2 oranges, peeled and sliced
2 apples, cored and thinly sliced
2 bananas, peeled and thinly sliced
1/2 small jicama, peeled, quartered, and thinly sliced
1 pineapple, peeled, cored, quartered and thinly sliced
2 Tbsp lemon juice
1 Tbsp water
1 tsp Equal (3 packets)
Seeds of 1 pomegranate
1 lime, cut into small wedges
1/4 cup chopped peanuts
Preparation:
Line a shallow serving bowl with the outer leaves of the romaine lettuce.
Shred the remaining lettuce and place the shreds on top of the leaves. Arrange
the beets, oranges, apples, bananas, jicama, and pineapple in an eye-appealing
pattern atop the lettuce. Mix together the lemon juice, water and Equal. Drizzle
this over the fruit. Garnish the salad with pomegranate seeds, lime wedges,
and chopped peanuts. Makes 12 Servings.
Per Serving: 83 Cal; 2 g Total Fat; 17
g Carb; 00 mg Cholesterol; 13 mg Sodium; 2 g Protein; 4 g Fiber; 10 g Sugars.
Exchanges: 1 Starch
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Vegetable Tamale Pie
Ingredients:
for Masa
1-1/3 cups warm water
1 tsp salt
1-1/2 cups cornmeal
1/2 cup masa flour
2 Tbsp butter
2 Tbsp egg substitute
Bring the water and salt to a boil; add
cornmeal and simmer slowly, 10 minutes. Remove from the heat and add the masa
flour. Mix well. Blend in the butter and egg substitute. Stir well. Cover and
set aside. Preheat oven to 375°F. Coat a 9-inch square baking dish with
cooking spray; set aside.
for Filling:
1 Tbsp canola oil
1 small onion, finely diced
1 clove garlic, minced
1/2 cup broccoli florets, cut small
1/2 cup green pepper, diced into small pieces
1/2 cup fresh tomatoes, diced
1 small jalapeño pepper, sliced (optional)
1/2 cup corn kernels
2 Tbsp black olives, sliced
1 cup water
1 tsp cumin
1 tsp chili powder
Preparation:
Heat the canola oil in a heavy skillet or saucepan. Lightly sauté the
onion and garlic in the canola oil for 2 minutes. Add all the remaining ingredients.
Cover and simmer for 5 minutes.
Spread 1/3 of the masa mixture on the
bottom of the prepared baking dish. Spread the filling mixture evenly over it.
Cover evenly with the remainder of the masa. Bake, covered, for 20 minutes.
Remove the cover and continue to bake for another 20 minutes, or until lightly
browned. Makes 6 Servings.
Per Serving: 248 Cal; 9 g Total Fat (3
g Sat Fat); 39 g Carb; 11 mg Cholesterol; 498 mg Sodium*; 6 g Protein; 5 g Fiber;
2 g Sugars. Exchanges: 2 Starch; 1 Vegetable; 2 Fats.
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Tijuana Chicken
Ingredients:
1/2 cup V-8 juice
2 stalks celery, thinly sliced
1 medium onioin, peeled and thinly sliced
1 carrot, thinly sliced
1-1/2 pounds skinless, boneless chicken breast, cut into 6 pieces
1 cup salsa (mild or hot)
Preparation:
Preheat the oven to 375°F. Coat a baking dish with cooking spray. Pour the
V-8 juice into prepared baking dish and add the celery, onion, and carrot. Place
the chicken breasts on top. Spread the salsa over the chicken. Cover and bake
for 45 minutes. When done, the chicken will be opaque inside, with a slight
pink color from the V-8 juice and the salsa. Makes 6 Servings.
Per Serving: 148 Cal; 1 g Total Fat; 27 g Carb; 219 mg Sodium;
65 mg Cholesterol; 27 g Protein; 1 g Fiber; 3 g Sugars. Exchanges: 4 Very Lean
Meat; 1 Vegetable.
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Baked Mexican Lasagna
Ingredients:
1/2 pound lean ground turkey (skinless)
1 Tbsp minced garlic
1/2 cup finely chopped onion
1/4 cup finely chopped green pepper
2 Tbsp sliced black olives
1/4 cup tomato paste
1 cup salsa (milk or hot, your choice)
4 (6-inch) flour tortillas
1 (4-ounce) can diced green chilies
1/2 cup shredded part-skim mozzarella cheese
Preparation:
Preheat oven to 375°. Spray a 6-inch square baking dish with cooking spray
and set aside. Cook the turkey, garlic, onion, and green pepper in a nonstick
pan over medium heat, stirring to break up the meat. When the turkey is no longer
pink and the pieces are small (about the size of a pea), add the olives, tomato
paste, and salsa. Bring to a boil and remove from heat. Place 1 flour tortilla
on the bottom of prepared baking dish and top it with a fourth of the turkey
mixture, a fourth of the green chilies, and a fourth of the cheese. Repeat this
process 3 more times with the other tortillas. Bake for 20 minutes, or until
the lasagna is heated through. Remove it from the oven and let it rest 5 minutes
before serving. Makes 4 Servings.
Note: This recipe could be easily doubled
and baked in a 6- x 10-inch dish if you want to serve it to a larger group.
Per Serving: 274 Cal; 10 g Total Fat (3
g Sat Fat); 29 g Carb;
53 mg Cholesterol; 451 mg Sodium*; 18 g Protein; 3 g Fiber; 2 g Sugars. Exchanges:
2 Starch; 2 Med-Fat Meat; 2 Fats.
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Warm Apple Empanadas
Ingredients:
2 Granny Smith apples
1/2 tsp grated lemon zest
1-1/2 Tbsp unsweetened apple juice
1/2 Tbsp lemon juice
2 Tbsp butter, chopped
1/8 tsp plus 1/3 tsp cinnamon, divided
3 tsp Equal (9 packets)
1/2 cup unsweetened applesauce
1 chilled, sugar-free pie dough
1 egg
1 Tbsp water
Preparation:
Preheat the oven to 350°F. Peel and quarter the apples. Remove the cores.
Slice each quarter across the narrow side into thin slices, less than 1/8-inch
thick. Place the apples, lemon zest, apple juice, lemon juice, and butter in
a shallow fry pan over medium heat. Cook, stirring constantly, until the apples
are soft, about 10 to 12 minutes. Remove from the heat. Add 1/8 teaspoon cinnamon,
1-1/2 teaspoons Equal, and the applesauce, stirring to combine completely. Place
in refrigerator to cool. To assemble, roll out the pie dough 1/8-inch thick
on a lightly floured surface. Using a cookie cutter, cut out dough circles 3-1/2
inches in diameter. Take the dough scraps, work them together, reroll, and cut
out as many circles as possible. You should get at least 12.
Whisk together the egg and water to make
an egg wash. Place 1 tablespoon of the apple mixture in the center of each dough
circle. Use a pastry brush to lightly brush the egg wash around the edge of
half of each circle of dough, about 1/3-inch from the edge. Fold the dough over
the filling so that the edges meet and press with your fingers to seal. Arrange
the empanadas 1-inch apart on a nonstick cookie sheet that has been coated with
cooking spray. Lightly brush the tops with egg wash. Combine the other 1-1/2
teaspoons Equal and 1/3 teaspoon cinnamon. Sprinkle this evenly over the egg-washed
empanadas. Bake 15 to 17 minutes, or until lightly browned. Remove the empanadas
from the oven and let them sit 5 minutes before serving. They can be served
as finger food or on a dessert plate with low-fat vanilla ice cream. Makes 12
Empanadas.
Per Empanada: 137 Cal; 7 g Total Fat (4
g Sat Fat); 16 g Carb; 52 mg Cholesterol; 76 mg Sodium; 3 g Protein; 1 g Fiber;
4 g Sugars. Exchanges: 1 Starch; 1 Fat.
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Fresh Fruit Quesadillas
Ingredients:
1/2 cup light sour cream
1/4 tsp vanilla extract
1/8 tsp Equal (1/2 packet)
1 mango, peeled and diced into 1/2-inch pieces
1 pint fresh strawberries, cleaned and sliced into quarters
1 small D'Anjou pear, cored and diced into 1/4-inch pieces
1-1/4 Tbsp honey
1 Tbsp finely chopped fresh mint
1 cup shredded light jack cheese
4 (8-inch) low-fat flour tortillas
Preparation:
Mix together the sour cream, vanilla, and Equal. Place in the refrigerator to
chill. Place the prepared fruits in a bowl. Warm the honey slightly in the microwave.
Stir together the honey and chopped mint and toss gently with the fruit. Lay
out the tortillas and distribute half the cheese on half of each tortilla. Strain
any excess liquid from the fruit. Divide the fruit over the cheese-covered halves
of tortillas and top with the remaining cheese. Fold each tortilla closed. Coat
a skillet with cooking spray and preheat it over medium heat. Grill each quesadilla
on both sides until golden brown. Cut each in half and serve with the sweetened
sour cream. Makes 8 Servings.
Per (1/2 Quesadilla) Serving: 234 Cal;
8 g Total Fat (4 g Sat Fat); 36 g Carb; 21 mg Cholesterol; 383 mg Sodium*; 7
g Protein; 2 g Fiber; 11 g Sugars. Exchanges: 1 Starch; 1 Fruit; 1 High-fat
Meat; 2 Fats.
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Tapioca and Strawberry Parfait
Ingredients:
3-1/2 cups 2% milk, divided1 egg
2 Tbsp plus 1 tsp minute tapioca
1-1/2 tsp Equal (4-1/2 packets)
2 tsp vanilla extract
1 pint strawberries
1/2 cup Cool Whip Lite whipped topping
Preparation:
Bring 3 cups of the milk to a boil in a heavy saucepan. Mix together the remaining
1/2 cup milk, the egg, and tapioca. Add this to the hot milk while stirring
with a wire whisk. Reduce the heat to a slow simmer and cook for 5 minutes,
stirring occasionally. Remove the mixture from the heat and stir in the Equal
and vanilla. Cool for 30 minutes in the refrigerator before proceeding. Clean
the strawberries. Reserve 3 strawberries for garnish, and cut those in half.
Slice the remaining berries. Divide half the sliced strawberries into the bottoms
of 6 parfait or small white-wine glasses. Add a layer of the cooled pudding
to each, using 1/2 of the mixture. Repeat with a layer of strawberries and another
layer of pudding. Top each glass with the shipped topping and half a strawberry.
Makes 6 Servings.
Per (1 Parfait) Serving: 131 Cal; 4 g Total Fat (3 g Sat Fat);
16 g Carb; 46 mg Cholesterol; 82 mg Sodium; 6 g Protein; 1 g Fiber; 10 g Sugars.
Exchanges: 1 Low-fat Milk; 1 Fat.
Some traditional Mexican cookies
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Tea Wreaths
Ingredients:
1 orange
3/4 cup butter or margarine
2 eggs
1/2 t salt
1/2 cup shelled pistachio nuts, finely chopped
candied red and green cherries
2 1/2 cups flour
2/3 cup sugar
1 t baking powder
1 egg white
Preparation:
Grate orange and save 1 T peel and 2 T juice. Into a large bowl, measure flour,
butter, sugar, eggs, baking powder, salt, juice and peel. Beat at low speed
till well mixed. Shape dough into a ball and wrap in plastic wrap. chill 2-3
hours. On lightly floured surface roll 1.3 of the dough 1.4' thick (keep the
rest of the dough chilled). With floured 2 1/2' doughnut cutter, cut into circles.
Preheat over to 375 degrees. Place cookies 1" apart on lightly greased
sheet. Brush tops with egg white and sprinkle with chopped nuts. Cut candied
cherries into pedal shapes and press into dough. Bake 10-12 minutes. Store in
tightly sealed container.
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Bunuelos
Ingredients:
2 cups flour
1/2 t baking powder
1.4 cup milk
4 cups oil for frying
1 T sugar
2 eggs
2 T melted butter
Preparation:
Combine 1 3/4 cups flour with sugar, salt, and baking powder. In another bowl,
beat eggs and milk and butter. Add to dry ingredients. Stir until the dough
holds together. Stir in additional flour, about 1 T, until dough is not sticky.
Turn dough on to lightly floured surface and let stand twenty minutes. Roll
dough paper thin. Cut with doughnut cutter and stack between wax paper. Heat
oil to 375 degrees. Fry dough a few at a time until puffed, about thirty seconds
a side. Turn only once. Drain. Glaze immediately.
Glaze for Bunuelos:
Ingredients: 1/2 cup honey, 1 t lemon
juice
Preparation: Heat until
warm and spoon over bunuelos!
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Mexican Christmas Cookies
Ingredients:
2 cups shortening
1 cup sugar
1 T whole anise seed
4 cups sifted flour
1 cup any kind of fruit juice
1 T cinnamon
2 egg yolks
Preparation:
Mix all ingredients and refrigerate overnight. On floured surface, roll 3/8
inch thick. Cut into circles with 1" cutter. Place on greased cookie sheet.
Bake at 350 degrees for fifteen minutes, or until light brown. In a brown bag
combine 1 cup sugar and 1 t cinnamon. Drop cookies into bag while still hot
and shake to coat.
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Mexican Wedding Cakes
Ingredients:
1 cup butter or margarine
1 t vanilla
1/4 t salt
1/2 cup confectioners sugar
2 1/4 cup flour
3.4 cup finely chopped nuts
Preparation:
Preheat oven to 400 degrees. Mix thoroughly butter, sugar, and vanilla. Work
in flour, salt and nuts until dough holds together. Form dough into 1 inch balls.
Place on ungreased cookie sheet. Bake ten to twelve minutes. While warm, roll
in confectioners sugar. Cool and roll in sugar again. Makes about 4 dozen.
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