Welcome to the Sunday edition of the Street Prophets Coffee Hour, an open thread conveniently located at the intersection of Religion and Politics. I grew up in California. It was there that I first encountered Tex-Mex cooking. Many people seem to think that Tex-Mex cooking is Taco Bell. Nothing could be further from the truth. I learned most about Mexican cooking by watching chef Rick Bayless. I discovered him when I was living in the Chicago area. Tex-Mex came into existence in the 1940s. Tex-Mex is not Mexican cuisine. It is American. While I love Mexican cuisine I admit that when I cook I do the Americanized Tex-Mex style. So if you are looking foe authentic Mexican recipes this isn’t the place. However this Irish girl does make a mean Tex-Mex. Here are some of my recipes.
Beefy Spanish Rice
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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3 cups cooked rice
1 pound ground beef, extra lean
1 small onion -- minced
2 cloves garlic -- minced
14½ ounces tomatoes with green chilies -- drained
4 ounces green chilies -- drained
8 ounces no salt added tomato sauce
2 tablespoons chili powder
1 teaspoon cumin powder
¼ teaspoon Tabasco sauce
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon cayenne pepper
1 tablespoon Worcestershire sauce
Heat oven to 350°F.
In large skillet add the olive oil, onion, garlic and ground beef. Cook until no pink remains in the beef and onion and garlic have softened. Drain. Add tomatoes, chilies, tomato sauce, Tabasco sauce, chili powder and cumin. Cook until heated through.
Add rice to beef/tomato mixture. Stir until well combined. Put in a 2 quart casserole.
Bake in 350°F oven, uncovered, for 30 minutes.
Per Serving: 276 Calories; 12g Fat (39.4% calories from fat); 14g Protein; 28g Carbohydrate; 2g Dietary Fiber; 39mg, Cholesterol; 426mg Sodium. Exchanges: 1½ Grain (Starch); 1½ Lean Meat; 1½ Vegetable; 1½ Fat; 0 Other Carbohydrates.
Chili Con Queso
Serving Size: 16
Amount Measure Ingredient -- Preparation Method
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1 cup four-cheese Mexican-style shredded cheese
1 cup cheddar cheese, low fat
2 cloves garlic -- minced
1 small onion -- minced
4 ounces diced green chilies -- drained
14½ ounces canned tomatoes with green pepper & onion -- drained
½ teaspoon cumin
⅛ teaspoon Tabasco sauce
1 teaspoon Worcestershire sauce
¼ cup fat-free evaporated milk
Add everything except cheese and milk. Heat on low heat for 10 minutes.
Add cheeses a little at a time and stir until melted. Add milk after all of the cheese has melted. Heat on low for 5 minutes.
Per Serving: 50 Calories; 2g Fat (43.5% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol; 225mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Fiesta Pinwheels
Serving Size: 32
Amount Measure Ingredient -- Preparation Method
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10 ounces refrigerated pizza crust dough
2 cups four-cheese Mexican-style shredded cheese
16 ounces fat-free refried beans
14½ ounces canned tomatoes with jalapeños -- drained
4 ounces La Victoria diced green chilies -- drained
1 small onion -- minced fine
2 cloves garlic -- minced fine
1 teaspoon chili powder
¼ teaspoon cumin powder
6 ounces no salt added tomato paste
Cover back of cookie sheet with plastic wrap. Spread pizza dough in a rectangle to cover sheet.
Mix tomatoes with jalapeños, green chilies, tomato paste, onion, garlic, chili powder and cumin together.
Spread refried beans over pizza dough.
Spread ½ of the tomato mixture over refried beans. Sprinkle with ½ of the cheese. Repeat tomato and cheese layers.
Using plastic wrap roll the dough lengthwise into a tight log. Pinch the seam together.
Seal the roll tightly in plastic wrap and chill in the freezer for several hours. When firm move to the refrigerator overnight.
Heat oven to 400°F.
Remove plastic-wrap and slice the log into 32 slices. Place on a greased cookie sheet.
Bake for 15 minutes.
Notes: Pillsbury canned pizza dough found in the dairy case.
Per Serving: 66 Calories; 2g Fat (30.5% calories from fat); 3g Protein; 9g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 228mg Sodium. Exchanges: ½ Grain (Starch); 0 Lean Meat; ½ Vegetable; 0 Fat.
Salsa Bean Dip
Serving Size: 16
Amount Measure Ingredient -- Preparation Method
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1 teaspoon dried oregano
3 tablespoons chili powder
1 teaspoon ground cumin
½ teaspoon Tabasco sauce
1 medium onion -- diced fine
2 cloves garlic -- minced fine
14½ ounces canned tomatoes with jalapeños -- drained
14½ ounces canned tomatoes with green pepper & onion -- drained
4 ounces La Victoria diced green chilies -- drained
32 ounces fat-free refried beans
8 ounces no salt added tomato sauce
2 cups cheddar cheese, low fat -- shredded
2 tablespoons vegetable oil
1 teaspoon paprika
Heat oil in large frying pan. Add onion and garlic and cook until soft, about 5 minutes.
Add tomatoes, chilies, oregano, cumin, chili powder and Tabasco sauce. Cook on medium about five minutes or until liquid evaporates.
Add beans and tomato sauce. Heat through stirring to break up beans.
Transfer to serving dish. Top with cheese. Sprinkle with paprika. Serve with chips.
Per Serving: 112 Calories; 3g Fat (24.0% calories from fat); 7g Protein; 15g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 560mg Sodium. Exchanges: ½ Grain (Starch); ½ Lean Meat; ½ Vegetable; ½ Fat.
Out of This World Chili
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 pounds beef stew meat, R-T-C -- cubed
29 ounces low sodium tomato, canned -- diced, drained
31 ounces low sodium kidney beans, canned
4 ounces green chilies -- diced
8 ounces no salt added tomato sauce
1 cup red wine
1 large onion -- finely chopped
6 large garlic cloves -- minced
1 large green bell pepper -- seeded and diced
1 teaspoon salt
1 teaspoon paprika
¼ teaspoon ground black pepper
2 teaspoons ground cumin
4 tablespoons chili powder
¼ teaspoon crushed red pepper
½ teaspoon Tabasco sauce
2 tablespoons cocoa powder
2 teaspoons dried oregano
2 tablespoons low sodium Worcestershire sauce
1 tablespoon olive oil
2 ounces four-cheese Mexican-style shredded cheese
Heat olive oil in a large pot or Dutch oven on medium-high heat. Add meat, onion, garlic and green pepper. Cook until meat is browned on all sides and vegetables are softened. Drain.
Add rest of ingredients except kidney beans and cheese. Bring to a boil. Reduce heat. Cover and simmer for two hours stirring every fifteen minutes.
Add kidney beans. Uncover and simmer for two more hours, again stirring every 15 minutes.
Serve with cheese sprinkled over top.
Per Serving: 419 Calories; 13g Fat (29.8% calories from fat); 39g Protein; 32g Carbohydrate; 11g Dietary Fiber; 78mg Cholesterol; 464mg Sodium. Exchanges: 1½ Grain (Starch); 4 Lean Meat; 2 Vegetable; ½ Fat; 0 Other Carbohydrates.
Tex-Mex Beef and Bean Casserole
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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3 cups cooked rice
1½ pounds ground beef, extra lean
4 ounces green chilies -- drained and diced
14½ ounces no-salt-added whole tomatoes -- drained and diced
11 ounces Mexican style corn, serving -- drained
1 medium onion -- chopped
2 cloves garlic -- minced
1 tablespoon chili powder
½ teaspoon cumin
½ teaspoon oregano
¼ teaspoon hot pepper sauce
6 ounces no salt added tomato paste
1 cup red wine
16 ounces fat-free refried beans
1 cup tortilla chips -- broken
1½ cups low sodium cheddar cheese -- shredded
Cook ground beef, onions and garlic in a large frying pan over medium heat until the onions are soft and no pink remains in the beef.
Add tomatoes, corn, green chilies, tomato paste, hot sauce, chili powder, cumin, oregano, salt and red wine. Cook 15 to 20 minutes or until most of liquid is absorbed.
Add rice and beans, stirring to break up the beans. Mix thoroughly. Place in a 2 quart casserole. Top with tortilla chips and cheese.
Bake in a 400°F oven for 15 to 20 minutes.
Per Serving: 659 Calories; 31g Fat (42.6% calories from fat); 30g Protein; 63g Carbohydrate; 7g Dietary Fiber; 80mg Cholesterol; 624mg Sodium. Exchanges: 3½ Grain (Starch); 3 Lean Meat; 1½ Vegetable; 4 Fat; 0 Other Carbohydrates.
Tex-Mex Shepherd's Pie
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 pound ground beef, extra lean
1 medium onion -- diced
1 medium green pepper -- diced
11 ounces Mexican style corn, serving -- drained
14½ ounces no-salt-added whole tomatoes -- drained & diced
4 ounces La Victoria diced green chilies -- drained & diced
4 ounces mushrooms -- sliced
4 ounces black olives -- sliced
8 ounces no salt added tomato sauce
2 ounces pimientos -- diced
15½ ounces low sodium kidney beans, canned -- drained
½ cup red wine
8 ounces low-sodium cheddar cheese
2 cloves garlic -- minced
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
1½ teaspoons chili powder
½ teaspoon cumin
½ teaspoon oregano
1½ pounds potatoes -- peeled and cubed
½ cup fat-free sour cream
1 tablespoon butter -- melted
½ teaspoon salt
¼ teaspoon white pepper
½ cup four-cheese Mexican-style shredded cheese
Boil potatoes until tender. Drain. Mash with sour cream, salt, white pepper and Mexican four cheese. Set aside.
Cook beef in frying pan until it is browned. Drain.
Add onion, green pepper, corn, tomatoes, garlic, pimentos, beans, black olives, green chilies and mushrooms. Cook for 10 minutes.
Add tomato sauce, wine, seasoned salt, seasoned pepper, chili powder, cumin, and oregano. Bring to a boil.
Pour mixture into a 2 quart baking dish. Spread cheddar cheese over mixture. Spread mashed potatoes over dish, smoothing evenly. Brush surface with butter.
Bake in a 325°F oven for 35 to 40 minutes.
Per Serving: 617 Calories; 34g Fat (48.6% calories from fat); 33g Protein; 47g Carbohydrate; 9g Dietary Fiber; 103mg Cholesterol; 607mg Sodium. Exchanges: 2 Grain (Starch); 3½ Lean Meat; 2 Vegetable; 4½ Fat.
Crockpot Chili Con Carne
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1 pound ground beef, extra lean
1 medium onion -- diced
2 cloves garlic -- minced
32 ounces low sodium kidney beans, canned -- drained
14½ ounces canned tomatoes with jalapenos -- drained
4 ounces LaVictoria diced green chilies -- drained
1 teaspoon salt
2 tablespoons chili powder
1 tablespoon Worcestershire sauce
1 teaspoon dried oregano
½ teaspoon cumin
8 ounces no salt added tomato sauce
1 wine
In crockpot, combine meat with the rest of the ingredients. Cover and cook on high 3 to 4 hours. Remove bay leaf.
Per Serving: 289 Calories; 10g Fat (34.9% calories from fat); 18g Protein; 26g Carbohydrate; 9g Dietary Fiber; 39mg Cholesterol; 649 mg Sodium. Exchanges: 1 Grain (Starch); 2 Lean Meat; ½ Vegetable; 1 Fat; 0 Other Carbohydrates
Southwest Meatballs with Two Kinds of Beans
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 pound extra lean ground beef
1 whole egg
½ cup bread crumbs -- plain
1 small onion -- finely diced
¼ cup 2% milk
¼ teaspoon seasoned pepper
¼ teaspoon seasoned salt
31 ounces low sodium kidney beans, canned -- drained
16 ounces fat-free refried beans
4 ounces green chilies -- drained and diced
14¼ ounces no salt added stewed tomatoes -- drained and diced
4 ounces mushroom -- sliced
1 medium onion -- diced
1 clove garlic -- minced
¼ cup molasses
¼ cup packed brown sugar
Mix beef, egg, milk, bread crumbs, salt, pepper and onion. Shape into 16 large meatballs. Brown well in large skillet.
Mix rest of ingredients together well in a 2 quart casserole dish. Top with the meatballs. Bake, uncovered, in a 350°F oven for 50 minutes.
Per Serving : 392 Calories; 11g Fat (25.7% calories from fat); 22g Protein; 52g Carbohydrate; 10g Dietary Fiber; 63mg Cholesterol; 405mg Sodium. Exchanges: 2 Grain (Starch); 2 Lean Meat; 1½ Vegetable; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates.
Hearty Tex-Mex Rice and Beans
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 tablespoon vegetable oil
16 ounces salsa
11 ounces corn with red and green peppers -- drained
16 ounces fat-free refried beans
2¼ ounces black olives -- drained and sliced
1 medium onion -- diced
2 cloves garlic -- minced
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon oregano
¼ teaspoon pepper
3 cups cooked rice
8 ounces cheddar cheese, low sodium -- shredded
Heat oil in a large skillet. Add onion and garlic. Cook until onion and garlic are softened. Add rest of ingredients except for rice and cheese. Mix well. Bring to a boil.
Put rice and sauce in a 2 quart casserole dish. Mix well. Top with cheese. Cover and bake in a 350°F oven for 30 minutes.
Per Serving: 329 Calories; 13g Fat (35.4% calories from fat); 13g Protein; 41g Carbohydrate; 4g Dietary Fiber; 28mg Cholesterol; 664mg Sodium. Exchanges: 2½ Grain (Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat.
Tex-Mex Taco Casserole
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
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3 cups cooked rice
1 pound ground beef, extra lean
4 ounces green chilies -- drained and diced
14½ ounces no-salt-added whole tomatoes -- drained and diced
11 ounces corn with red and green peppers -- drained
1 medium onion -- chopped
2 cloves garlic -- minced
1 tablespoon chili powder
½ teaspoon cumin
½ teaspoon oregano
½ teaspoon salt
¼ teaspoon hot pepper sauce
6 ounces no salt added tomato paste
1 cup red wine
16 ounces fat-free refried beans
1 cup tortilla chips -- broken
1 cup cheddar cheese, low sodium -- shredded
Cook ground beef, onions and garlic in a large frying pan over medium heat until the onions are soft and no pink remains in the beef.
Add tomatoes, corn, green chilies, tomato paste, hot sauce, chili powder, cumin, oregano, salt and red wine. Cook 15 to 20 minutes or until most of liquid is absorbed.
Add rice and beans, stirring to break up the beans. Mix thoroughly. Place in a 2 quart casserole. Top with tortilla chips and cheese. Bake in a 400°F oven for 15 to 20 minutes.
Per Serving: 563 Calories; 23g Fat (37.2% calories from fat); 23g Protein; 64g Carbohydrate; 6g Dietary Fiber; 53mg Cholesterol; 743mg Sodium. Exchanges: 3½ Grain (Starch); 2 Lean Meat; 1½ Vegetable; 3 Fat; 0 Other Carbohydrates.
Southwest Stuffed Bell Peppers
Serving Size: 4
Amount Measure Ingredient -- Preparation Method
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2 large bell peppers -- any color
1 cup cooked rice
1 small onion -- diced
1 clove garlic -- minced
4 ounces La Victoria diced green chilies -- drained
2 ounces pimientos -- drained and diced
1 cup corn
½ teaspoon cumin
½ teaspoon oregano
½ teaspoon chili powder
½ teaspoon turmeric
8 ounces no salt added tomato sauce
½ teaspoon salt
1 tablespoon olive oil
vegetable oil spray
Heat oven to 350°F.
Slice each pepper in half lengthwise. Remove seeds, stem and ribs. Heat olive oil in frying pan. Add onions and cook until tender. Add garlic, corn, rice, green chilies, pimentos, oregano, cumin, chili powder, salt and tomato sauce. Cook until warmed through. Spray a baking dish and place pepper shells into it. Stuff the shells with the rice mixture. Place any extra in the dish surrounding the peppers. Cover and bake at 350°F for 30 minutes.
Per Serving: 180 Calories; 4g Fat (20.6% calories from fat); 5g Protein; 33g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 439mg Sodium. Exchanges: 1½ Grain (Starch); 0 Lean Meat; 2 Vegetable; ½ Fat.
Southwest Chock Full of Goodies Stew
Serving Size : 10
Amount Measure Ingredient -- Preparation Method
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2 tablespoons vegetable oil -- divided
1 pound extra lean ground beef
22 ounces baked beans -- drained
2 ounces pimientos -- drained and diced
2¼ ounces black olives -- drained and diced
14½ ounces no-salt-added whole tomatoes -- drained and diced
15¼ ounces no salt added white corn -- or yellow corn drained
8 ounces no salt added tomato sauce
6 ounces no salt added tomato sauce
1 small onion -- diced
2 cloves garlic -- diced
1 cup red wine
1 cup instant rice
1 cup low sodium chicken broth
1 teaspoon salt
¼ teaspoon black pepper
1 teaspoon ground cumin
1 tablespoon chili powder
1 teaspoon dried oregano
¼ teaspoon crushed red pepper
Add 1 tablespoon to oil to Dutch oven and heat until shimmering. Add ground beef and brown breaking up chunks. Drain and remove to a bowl or colander.
Add remaining tablespoon of oil to empty pan. Add onion and garlic and cook for two minutes.
Add tomato paste, salt, black pepper, cumin, oregano, chili powder and crushed red pepper. Mix together and cook for two minutes.
Add beef and mix together.
Add tomato sauce and wine and mix together.
Add beans, pimentos, olives, tomatoes and corn. Mix well. Bring to boil and then lower heat and simmer for 15 minutes.
Add rice and mix well and simmer for 15 minutes. Serve.
NOTES : Mixing the tomato paste and seasonings and cooking for a couple of minutes will bloom the flavors and make them sweeter and more well rounded.
Serving Ideas : Goes well with cornbread.
Per Serving: 315 Calories; 12g Fat (34.4% calories from fat); 16g Protein; 35g Carbohydrate; 5g Dietary Fiber; 31mg Cholesterol; 644mg Sodium. Exchanges: 2 Grain (Starch); 1½ Lean Meat; 1 Vegetable; 0 Fruit; 1½ Fat.
Tex-Mex Pork and Vegetable Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 tablespoons vegetable oil
1 pound pork loin, lean, boneless -- cubed
1 medium onion -- diced
2 cloves garlic -- minced
1 teaspoon seasoned salt
½ teaspoon seasoned pepper
6 ounces mushroom -- sliced
14½ ounces no salt added stewed tomatoes -- drained & diced
11 ounces corn with red and green peppers -- drained
2 ounces pimientos -- drained & diced
½ cup red wine
1 teaspoon chili powder
½ teaspoon cumin
½ teaspoon oregano
8 ounces no salt added tomato sauce
6 ounces no salt added tomato paste
29 ounces fat-free chicken broth
Heat oil in large saucepan or Dutch oven. Add onion and garlic and cook for a couple of minutes. Add pork, salt and pepper. Cook until meat is browned on all sides. Add red wine and deglaze stirring up all of the browned bits. Add rest of ingredients and mix well. Heat to boiling. Reduce heat and simmer for 30 minutes.
Per Serving: 202 Calories; 6g Fat (27.1% calories from fat); 18g Protein; 21g Carbohydrate; 2g Dietary Fiber; 26mg Cholesterol; 596mg Sodium. Exchanges: ½ Grain (Starch); 2 Lean Meat; 2½ Vegetable; ½ Fat; 0 Other Carbohydrates.
Tex-Mex Vegetable Rice Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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15 ounces pinto beans – drained
14½ ounces no salt added stewed tomatoes
8 ounces mushrooms -- sliced
1 small green pepper -- diced
½ cup celery -- sliced
15 ounces green peas, low sodium -- drained
12 ounces low sodium canned corn -- drained
4 ounces green chilies -- drained & diced
29 ounces low sodium vegetable broth
6 ounces no salt added tomato paste
8 ounces no salt added tomato sauce
1 small onion -- diced
2 cloves garlic – minced
½ cup rice, instant
1 teaspoon chili powder
½ teaspoon cumin
½ teaspoon oregano
1 tablespoon vegetable oil
Heat oil in large saucepan or Dutch oven. Add onion and garlic and cook until softened. Add rest of ingredients and mix well. Heat to boiling. Lower heat and simmer for 30 minutes.
Per Serving: 357 Calories; 3g Fat (7.4% calories from fat); 21g Protein; 65g Carbohydrate; 20g Dietary Fiber; 0mg Cholesterol; 483mg Sodium. Exchanges: 3½ Grain (Starch); 1 Lean Meat; 2½ Vegetable; ½ Fat
Thick and Hearty Tex-Mex Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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16 ounces fat-free refried beans
4 ounces green chilies -- drained & diced
14½ ounces tomatoes, diced w/jalapenos -- drained
2 cloves garlic -- minced
1 medium onion -- minced
11 ounces Mexican corn – drained
4 ounces canned black olives -- drained and sliced
8 ounces mushrooms - sliced
1 medium green bell pepper -- seeded and diced
1 cup red wine
8 ounces no-salt-added chicken broth
1 tablespoon chili powder
½ teaspoon cumin
¼ teaspoon pepper
½ teaspoon oregano
1 cup four-cheese Mexican-style shredded cheese
Combine all the ingredients, except cheese, in a large pot or Dutch oven. Stir to breakup beans. Heat over medium heat until soup comes to a boil. Reduce heat to low and simmer for 30 minutes. Or put everything in a crockpot and cook on Low 6 to 8 hours or High 3 to 4 hours.
Per Serving: 201 Calories; 7g Fat (30.8% calories from fat); 9g Protein; 25g Carbohydrate; 4g Dietary Fiber; 11mg Cholesterol; 785mg Sodium. Exchanges: ½ Grain (Starch); 0 Lean Meat; 1 Vegetable; 0 Fat.
Tex-Mex Black Beans & Rice Soup
Serving Size : 10
Amount Measure Ingredient -- Preparation Method
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4 ounces canned diced green chilies -- drained
16 ounces low fat black beans, canned
14½ ounces no salt added diced tomatoes -- drained
8 ounces no salt added tomato sauce
6 ounces no salt added tomato paste
2 ounces pimientos, canned -- drained
1 small onion -- diced
2 cloves garlic -- minced
¼ teaspoon crushed red pepper
1 teaspoon cumin powder
1 teaspoon dried oregano
1 tablespoon chili powder
1 cup V-8® vegetable juice, no added salt
2 cups low sodium vegetable broth
1 teaspoon salt
1 tablespoon vegetable oil
1 cup instant rice
Heat oil. Add onion and cook until softened
Add garlic, red pepper, cumin, oregano, chili powder and tomato paste. Cook one minute until spices bloom.
Add green chilies, black beans, pimentos, and tomatoes and heat for a minute or two.
Add tomato sauce, vegetable broth and V8 and heat to boiling. Reduce heat and simmer 15 minutes.
Add rice and simmer an additional 15 minutes.
Per Serving: 150 Calories; 2g Fat (10.2% calories from fat); 7g Protein; 26g Carbohydrate; 8g Dietary Fiber; 1mg Cholesterol; 571 mg Sodium. Exchanges: ½ Grain(Starch); ½ Lean Meat; 1 ½ Vegetable; ½ Fat.
Beef and Mushroom Burritos with Corn Salsa
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
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Burritos
1 pound extra lean ground beef
5 ounces shiitake mushrooms
8 ounces mushroom caps -- sliced
16 ounces fat free refried beans
1 small onion -- diced
1 clove garlic -- minced
1 teaspoon Cajun spice mix -- see recipe
Salsa
1 cup frozen corn -- defrosted
1 whole sweet red pepper -- diced
4½ ounces green chilies -- diced
14½ ounces no salt added diced tomatoes
½ teaspoon seasoned salt
8 tortillas
8 tablespoons light sour cream
8 tablespoons low fat cheddar cheese
Place corn, red peppers, chilies, and tomatoes in a colander and let drain well. Place in a small bowl and add salt and mix well.
Heat large frying pan to medium. Add ground beef, mushrooms, and onion. Cook until no pink remains in beef and mushrooms have lost their water and the onion softens.
Add garlic and spices and cook for 30 seconds.
Add refried beans and stir to warm up and mix well.
Place ⅛ of filling down center of tortilla. Top with salsa, sour cream, and cheese. Fold bottom up to cover filling. Fold sides in the meet the filling. Fold top down to cover filling.
Per Serving: 541 Calories; 16g Fat (26.2% calories from fat); 27g Protein; 75g Carbohydrate; 9g Dietary Fiber; 42 mg Cholesterol; 746 mg Sodium. Exchanges: 4 Grain(Starch); 2 Lean Meat; 1 Vegetable; 2 Fat; 0 Other Carbohydrates.
Steak Tacos
Serving Size : 6
Amount Measure Ingredient -- Preparation Method
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1 whole shallot -- minced
1 clove garlic -- minced
14½ ounces no salt added diced tomatoes -- drained
4½ ounces green chilies -- drained
8 ounces no salt added tomato sauce
1 teaspoon chili powder
½ teaspoon cumin
1 teaspoon oregano -- Mexican
1 cup low sodium cheddar cheese -- shredded
1 pound steak -- cooked and sliced
¼ teaspoon seasoned pepper
6 medium flour tortillas, fajita size
½ teaspoon seasoned salt
1 tablespoon olive oil
2¼ ounces black olives sliced
Add oil to a large sauce pan. Add shallots and cook until softened.
Add garlic and cook 30 seconds or until fragrant.
Add diced tomatoes, tomato sauce, olives, chilies, chili powder, cumin, salt, pepper, and steak. Heat to a simmer and simmer for 30 seconds to meld flavors.
Spoon a tablespoon down the tortilla. Sprinkle with cheese. Fold and place seam side down. Microwave for 30 seconds.
Per Serving: 415 Calories; 27g Fat (59.8% calories from fat); 17g Protein; 23g Carbohydrate; 3g Dietary Fiber; 61mg Cholesterol; 491 mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 3 Fat; 0 Other Carbohydrates.
Baja Black Beans and Corn Over Rice
Serving Size : 6
Amount Measure Ingredient -- Preparation Method
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3 cups cooked rice
15 ounces black beans, canned -- drained and rinsed
1 cup frozen corn
14½ ounces no salt added diced tomatoes -- drained
1 small red onion -- diced
1 small jalapeno -- diced and seeded
1 tablespoon olive oil
½ teaspoon cumin
½ teaspoon salt
¼ teaspoon ground pepper
2 tablespoons fresh lime juice
Heat oil in a saucepan and add onion. Cook until softened.
Add remaining ingredients except rice and heat through.
Serve corn mixture over rice.
Per Serving: 248 Calories; 3g Fat (12.3% calories from fat); 8g Protein; 46g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 402 mg Sodium. Exchanges: 2½ Grain(Starch); ½ Lean Meat; ½ Vegetable; 0 Fruit; ½ Fat.
Homemade Chili Powder
Serving Size : 12
Amount Measure Ingredient -- Preparation Method
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2 tablespoons pasilla chilies -- minced fine
1 tablespoon arbol chili -- minced fine
1 tablespoon chipotle peppers -- minced fine
1 tablespoon cumin powder
1 tablespoon garlic powder
1 tablespoon dried oregano -- Mexican
1 teaspoon smoked paprika
1 teaspoon cayenne pepper
In small dry skillet over medium high toast the peppers about 4 to 5 minutes. Let cool completely.
Remove stems and seeds from chilies. Place in a blender with the remaining ingredients. Process until fine powder.
Store in jar with a lid.
Per Serving: 23 Calories; 1g Fat (21.2% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.
Huevos Rancheros
Serving Size : 4
Amount Measure Ingredient -- Preparation Method
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Refried Beans
15 ounces pinto beans -- cooked and drained
3 tablespoons vegetable oil
½ teaspoon cumin
½ teaspoon chili powder
1 small onion -- minced
1 small jalapeno -- seeded and minced
½ teaspoon salt
Salsa
1 tablespoon vegetable oil
1 small onion -- minced
2 cloves garlic -- minced fine
1 whole chipotle chili canned in adobo -- minced plus 1 teaspoon of sauce
½ teaspoon cumin
½ teaspoon salt
14½ ounces tomatoes, fire roasted diced -- drained
⅛ cup cilantro leaves, whole -- chopped
8 ounces no salt added tomato sauce
1 tablespoon fresh lime juice
4 whole eggs
4 small corn tortillas
4 ounces low sodium cheddar cheese -- shredded
To make refried beans cook beans until soft and drain.
Add oil to frying pan and add onion and jalapeno and cook until soft. Add cumin, chili powder, and salt. Mix thoroughly. Add beans and mash with a potato masher until fairly smooth. Set aside and keep warm.
To make sauce heat vegetable oil in large skillet. and add onion and garlic and cook until soft.
Add remaining ingredients except cilantro and heat until boiling. Reduce heat and let simmer for about five minutes or until salsa thickens. Add cilantro and mix.
Make four wells in the salsa. Add one egg to each well. Cover and let cook until whites firm up and yellows are still soft.
Wrap tortillas in paper towels and heat in microwave for one minute.
To serve lay one tortilla on plate and spread with bean mixture.
Ladle an egg with salsa over beans.
Sprinkle with cheese.
NOTES : You can use canned pinto beans but rinse well to remove extra salt and reduce salt to ¼ teaspoon
Per Serving: 775 Calories; 30g Fat (34.2% calories from fat); 39g Protein; 91g Carbohydrate; 30g Dietary Fiber; 241 mg Cholesterol; 705 mg Sodium. Exchanges: 5½ Grain(Starch); 3 Lean Meat; 2 Vegetable; 0 Fruit; 4½ Fat.
I Promised Salsa
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
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4 medium Roma tomatoes -- seeded and diced
½ small red onion -- diced
2 whole jalapeno chili peppers -- seeded and diced
1 tablespoon lime juice -- from a fresh lime
¼ cup cilantro -- chopped
1 clove garlic -- finely minced
¼ teaspoon salt
⅛ teaspoon cumin
Put everything in a food processor and pulse until rough chopped. If the salsa is too wet strain out the extra liquid pressing on the salsa to get the liquid out. Let set for at least an hour to let the flavors meld.
Per Serving: 21 Calories; trace Fat (10.3% calories from fat); 1g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 75mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.
Cajun Spice Mix
Serving Size : 12
Amount Measure Ingredient -- Preparation Method
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4 teaspoons paprika
2 teaspoons salt
2 teaspoons garlic powder
1 teaspoon black pepper
1 teaspoon white pepper
1 teaspoon cayenne pepper
2 teaspoons mustard powder
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon cumin powder
Put all the spices into either a spice grinder or mortar and pestle. Mix thoroughly. Store in a jar with lid.
NOTES : This can be used as a spice or a rub.
Per Serving: 8 Calories; trace Fat (25.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 356 mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.
Taco Spice Mix
Serving Size : 20
Amount Measure Ingredient -- Preparation Method
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2 tablespoons chili powder
1 tablespoon cumin
1 teaspoon crushed red pepper flakes
1 tablespoon oregano
1 tablespoon smoked paprika
1 teaspoon garlic salt
1 tablespoon coriander leaf, dried
Mix everything together. Store in a jar with a lid.
Per Serving: 5 Calories; trace Fat (33.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 111 mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Guacamole
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
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4 whole avocados -- diced
2 whole jalapeno peppers -- seeded and minced
3 whole Roma tomatoes -- seeded and diced
1 teaspoon cumin
2 tablespoons lime juice -- fresh
2 tablespoons cilantro -- minced
½ teaspoon coarse salt
⅛ teaspoon cayenne pepper
2 cloves garlic -- minced
Put the avocado in a bowl and mash lightly. Add lime juice and mix to make sure avocado is coated well.
Add rest of ingredients and blend well.
Refrigerate and let flavors meld for at least a half hour.
Per Serving: 177 Calories; 16g Fat (72.5% calories from fat); 3g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 133 mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; ½ Vegetable; ½ Fruit; 3 Fat.
Taco Chili Mac
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
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8 ounces macaroni, cooked, elbow
1 pound extra lean ground beef
1 small sweet onion -- diced small
1 medium sweet red pepper -- diced
4¼ ounces green chilies diced
2¼ ounces black olives sliced
1 tablespoon homemade taco spice mix
6 ounces no salt added tomato paste
1 cup fat free evaporated milk
2 cups cheddar cheese, low sodium -- shredded
1 tablespoon low sodium Worcestershire sauce
1 cup Mexican four cheese -- shredded
½ cup panko
½ teaspoon garlic powder
Heat oven to 350°F.
Make macaroni according to directions and drain.
Cook beef and onion together until no pink remains and onions soften. Drain any grease.
Add red peppers, green chilies, and black olives and mix.
Add tomato paste and taco seasoning and cook until fragrant about 1 minute.
Put macaroni in 2 quart dish and add meat and vegetables and mix well.
Heat milk in saucepan and add Worcestershire sauce. Add cheese a handful at a time until melted.
Mix cheese with macaroni and beef mixture.
Mix Mexican cheese, panko, and garlic powder together. Sprinkle on top of casserole.
Bake for 20 minutes or until top is golden.
Per Serving: 698 Calories; 29g Fat (55.4% calories from fat); 29g Protein; 24g Carbohydrate; 2g Dietary Fiber; 94 mg Cholesterol; 413 mg Sodium. Exchanges: 1/2 Grain(Starch); 2½ Lean Meat; 1 Vegetable; 2½ Fat; 0 Other Carbohydrates.
Southwestern Sausage Soup
Serving Size : 6
Amount Measure Ingredient -- Preparation Method
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½ pound sausage -- diced
2¼ ounces green chilies
1 medium roasted red pepper -- diced
1 cup frozen corn -- defrosted
1 cup potatoes -- shredded
14½ ounces no salt added diced tomatoes -- drained and keep liquid
1 tablespoon olive oil
1 small onion -- diced
1 clove garlic -- minced
6 ounces no salt added tomato paste
1 cup instant rice
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
1 teaspoon homemade taco spice mix -- see recipe
6 cups low sodium chicken broth
Cook rice in reserved tomato juice.
Heat oil in large saucepan and add onion and sausage. Cook until onion is translucent and Sausages are brown.
Add garlic and cook for 30 seconds. Drain any grease.
Add chilies, red pepper, corn, potatoes, rice, and tomatoes. Cook for 2 minutes.
Add salt, pepper, and taco seasoning. Mix well
Add broth and bring to a boil. Lower heat and cover and let simmer for 30 minutes.
Per Serving: 379 Calories; 18g Fat (41.7% calories from fat); 20g Protein; 36g Carbohydrate; 4g Dietary Fiber; 26mg Cholesterol; 918mg Sodium. Exchanges: 1½ Grain(Starch); 2 Lean Meat; 1½ Vegetable; 3 Fat; 0 Other Carbohydrates.