MEXICAN BLACK BEAN STEW (VEGAN)
Steps:
- In a saucepan heat up the oil, add the garlic, chilli, onion and celery, stir and fry over a medium heat for 4 minutes, stirring often. Add the beans, tomatoes, tomato paste, chilli sauce, spices, stir, cover and simmer for 30 minutes, stirring occasionally.
- Remove from the heat, add the cilantro, lime zest and serve with tacos, tortillas, rice, nachos, salsa, chopped avocado or a dollop of sour cream/yogurt.
Nutrition Facts : ServingSize 1 serving, Carbohydrate 20 g, Protein 6 g, Fat 5 g, SaturatedFat 1 g, Sodium 130 mg, Fiber 6 g, Sugar 3 g, Calories 153 kcal
MEXICAN STEW
I heat up cold nights by serving this thick and zesty stew with corn bread. I also like to spoon leftovers into corn tortillas with a little salsa and reduced-fat sour cream for a satisfying snack. -Mickey Terry of Del Valle, Texas
Provided by Taste of Home
Categories Dinner
Time 1h5m
Yield 5 servings.
Number Of Ingredients 17
Steps:
- In a Dutch oven or large soup kettle over medium-high heat, brown meat on all sides in 1 teaspoon oil; drain. Remove meat and keep warm. , In the same pan, saute the onion, celery, jalapeno and garlic in remaining oil until tender. Stir in the water, chili powder, brown sugar, cumin, salt and pepper. Return meat to pan. Bring to a boil. Reduce heat; cover and simmer for 30 minutes., Stir in the tomato paste, beans and tomatoes. Return to a boil. Reduce heat; cover and simmer 20 minutes longer or until meat is tender and beans are heated through. Sprinkle with cilantro.
Nutrition Facts : Calories 377 calories, Fat 9g fat (2g saturated fat), Cholesterol 50mg cholesterol, Sodium 991mg sodium, Carbohydrate 43g carbohydrate (0 sugars, Fiber 13g fiber), Protein 32g protein. Diabetic Exchanges
MEXICAN CHICKEN STEW
Bring a touch of Mexican flavour to your midweek meal with this low-fat, one-pan supper
Provided by Good Food team
Categories Dinner, Main course
Time 45m
Number Of Ingredients 10
Steps:
- Heat the oil in a medium saucepan. Add the onion and cook for 5 mins or until softened and starting to turn golden, adding the garlic for the final min. Stir in the sugar, chipotle paste and tomatoes. Put the chicken into the pan, spoon over the sauce, and simmer gently for 20 mins until the chicken has cooked (add a splash of water if the sauce gets too dry).
- Remove the chicken from the pan and shred with 2 forks, then stir back into the sauce. Scatter with a little red onion, the coriander, and serve with remaining red onion, tortillas or rice.
- If you want to use a slow cooker, cook the onion and garlic as above, then put into your slow cooker with the sugar, chipotle, tomatoes and chicken. Cover and cook on High for 2 hours. Remove the chicken and shred then serve as above.
Nutrition Facts : Calories 203 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 6 grams carbohydrates, Sugar 4 grams sugar, Fiber 2 grams fiber, Protein 35 grams protein, Sodium 0.37 milligram of sodium
MEXICAN BEEF STEW
This dish is a Chili con Carne made with stew meat rather than ground chuck. It is pretty enough to entertain with and made with top round rather than bottom, so it's lean enough to feel good about eating.
Provided by Rachael Ray : Food Network
Time 4h20m
Yield 4 servings
Number Of Ingredients 21
Steps:
- Preheat the oven to 275 degrees F.
- Stem and seed the chiles and place in a pot with beef stock over high heat. Bring to a boil, then reduce the heat and simmer gently to reconstitute (see Cook's Note).
- Heat a large Dutch oven with a drizzle of oil over medium-high heat, and add the bacon to the pan and stir until crisp. Remove with a slotted spoon. Pat the meat dry, season with a little salt and lots of black pepper, then add to the bacon drippings and brown evenly to caramelize the meat. Brown the meat in 2 batches if necessary in order not to crowd the pan. Remove the meat and add another drizzle of oil, if necessary. Add the onions, and garlic and soften a few minutes. Stir in the cumin, coriander, cocoa, cinnamon, and cloves, and stir to toast the spices and combine. Deglaze the pan with beer and evaporate.
- In a food processor, puree the softened peppers and stock with tomatoes. Pour into the pot, slide the browned meat and bacon back in, and drizzle in the honey. Cover the pot and transfer to the oven for 2 1/2 hours or until the meat falls apart with a fork. Cool and store for a make-ahead meal. Reheat over medium heat and add the lime juice just before serving.
- Garnish with sour cream and fresh cilantro leaves, and serve with tortillas or rice and warm black beans.
MEXICAN CHICKEN STEW
Provided by Dave Lieberman
Categories main-dish
Time 40m
Yield about 6 servings
Number Of Ingredients 15
Steps:
- Heat oil in a saucepan over medium heat. Add onion and saute for 1 to 2 minutes. Add garlic and jalapeno and sweat until soft and translucent. Add spices and cook for 1 to 2 minutes until fragrant and aromatic. Add tomatoes, chicken, Worcestershire, and stock.
- Bring to a simmer and cook 20 minutes.
- Cut the lime in half, squeeze juice into the pot, and then add the juiced halves as well.
- Add white rice and cook 5 minutes longer to warm rice through. Season, to taste, with salt.
- Ladle into bowls and garnish with sour cream and cilantro.
Nutrition Facts : Calories 276, Fat 12 grams, SaturatedFat 2 grams, Cholesterol 60 milligrams, Sodium 543 milligrams, Carbohydrate 17 grams, Fiber 3 grams, Protein 25 grams, Sugar 5 grams
MEXICAN CHICKEN STEW
Easy, healthy and totally delicious, this Mexican chicken stew is definitely a great choice for a tasty midweek meal. Full of veggies and with a chilli kick, it really is a deliciously warming recipe.
Provided by Corina Blum
Categories Main Course
Time 35m
Number Of Ingredients 12
Steps:
- Heat a little oil in a sauce pan. Add the cloves first and cook for about 30 seconds.
- Add the onion and chilli pepper and cook until soft. Add the red pepper and crushed garlic and cook for another couple of minutes.
- Add the chicken. Cook until it is sealed on all sides, then stir in the cocoa, cumin and tomatoes. Add a dash of water and leave to simmer for 20 minutes.
- Just before serving, stir in the spring onion and chopped coriander. Or you can just add it all as a garnish.
- Serve with rice or flatbreads.
Nutrition Facts : Calories 221 kcal, Carbohydrate 14 g, Protein 27 g, Fat 7 g, SaturatedFat 1 g, Cholesterol 72 mg, Sodium 269 mg, Fiber 4 g, Sugar 8 g, TransFat 0.03 g, UnsaturatedFat 5 g, ServingSize 1 serving
HEARTY MEXICAN STEW
Make and share this Hearty Mexican Stew recipe from Food.com.
Provided by Bev I Am
Categories Stew
Time 35m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Sauté pork cubes and onion in hot oil in a Dutch oven 5 minutes or until pork is lightly browned.
- Cut zucchini in half lengthwise, and cut each half into thick slices.
- Add zucchini, 3 1/2 cups water, corn, salsa and taco seasoning to pork and onion in Dutch oven; bring to a boil.
- Cover, reduce heat; simmer for 5 minutes.
- Stir in quick rice.
- Cover, remove from heat, and let stand 5 minutes.
- Serve with condiments of your choice.
Nutrition Facts : Calories 364.9, Fat 10.1, SaturatedFat 2.3, Cholesterol 44.6, Sodium 565.8, Carbohydrate 48.1, Fiber 3.9, Sugar 5.4, Protein 22.4
More about "healthy mexican stew food"
MEXICAN BEAN STEW - HEALTHY FOOD GUIDE
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4.5/5 Total Time 45 minsCategory Casseroles, StewsCalories 240 per serving
- In a saucepan, heat oil on low and gently fry onion for 10 minutes. Add paprika, garlic and cumin and cook, stirring, for 1 minute.
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- Add beans, squeeze over the lemon juice and season. Simmer for a further 5 minutes. Stir in remaining herbs just before serving.
MEXICAN PORK AND BEAN STEW - HEALTHY FOOD GUIDE
From healthyfood.com
Cuisine HealthyTotal Time 8 hrs 15 minsCategory Casseroles, StewsCalories 407 per serving
- 1 Using the sear function on your slow cooker (or using a large non-stick pan over high heat), brown the pork.
- 2 Combine all ingredients in the slow cooker, adding an extra 1/2 cup of water if needed. Cook in slow cooker for 8 hours on low or 6 hours on high.
- 3 For the polenta, bring water and stock to the boil in a pot. Gradually whisk in polenta in a thin stream. Cook over low heat, stirring constantly, until it is thick and pulls away from side of pan (5-6 minutes).
- 4 Serve pork with polenta. Garnish with parsley or coriander and jalapenos or sliced fresh chillies.
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- Crispy Chipotle Shrimp Quesadilla. At a restaurant, quesadillas can come in at nearly 1,000 calories, but this lighter version comes in at only 340. Caramelized vegetables complement the spicy shrimp, and add density to the dish without adding on unnecessary fat.
- Beef Tacos. When you're looking for a simple meal to make for taco night, this classic beef taco recipe is great to have in your back pocket. Top with lots of vegetables—like fresh pico de gallo—to pack in some extra nutrients with each bite.
- Sweet Potato and Spicy Chorizo Tacos. If you're in the mood for comfort food but don't want to go overboard, these sweet potato and chorizo tacos are a great option.
- Vegetarian Black Bean Omelet. Don't forget about breakfast! Starting the day off with a healthy Mexican-inspired omelet can help you get on track for mindful eating throughout the day.
- Fish Taco Bowls. Looking for cleaner dairy-free healthy Mexican recipes? This fish taco bowl will do it! Loaded with fresh mango salsa, slaw, guacamole, and cauliflower rice, this fish taco bowl is an easy one to make for dinner—or even meal prep for the week.
- Crock-Pot Vegetarian Chili. If you're looking for even more ways to cut meat out of your diet, then you're going to love this crock-pot vegetarian chili recipe.
- Plant-Based Breakfast Burrito. If you're looking for even more plant-based healthy Mexican recipes, you're going to love this plant-based breakfast burrito option.
- Black Bean and Sweet Potato Tacos. With 16 grams of protein and eight grams of fiber, this meal is sure to fill you for plenty of time after you eat it.
- Guacamole. No list of healthy Mexican recipes would be complete without a mention of guacamole. Already healthy on its own, you can fit guacamole into your diet plan by swapping the usual chips on the side for sliced bell peppers.
MEXICAN VEGETABLE STEW RECIPE - CHOWHOUND
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- Add the almonds, sesame seeds, chile powder, oregano, cumin, and measured salt to the bowl of a food processor and process to a fine meal.
BISTECES A LA MEXICANA (MEXICAN STYLE BEEF STEW ...
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Ratings 28Calories 227 per servingCategory Dinner, Lunch
- In a large cast iron pan or Dutch oven, heat the oil over high heat. When hot add the meat and cook, stirring 4 to 5 minutes.
- Add the onion, jalapeno, oregano, and cumin, and cook, stirring occasionally until the vegetables are tender, 10 minutes.
- Reduce heat to low, add the tomatoes and cook, covered stirring every 5 minutes to prevent sticking, until the meat is tender, about 45 minutes. Add the cilantro.
MEXICAN BISON STEW RECIPE - EATINGWELL
From eatingwell.com
4/5 (1)Total Time 3 hrsCategory Healthy Beef Stew RecipesCalories 300 per serving
- Combine 1 1/2 tablespoons chili powder, salt and cumin in a large bowl. Add bison and toss to coat.
- Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reduce heat to medium, add half the meat and brown on all sides, 5 to 7 minutes. Transfer to a plate. Add the remaining 1 tablespoon oil and brown the rest of the meat. Transfer to the plate.
- Add onion to the pot and cook, stirring, until starting to soften, 3 to 5 minutes. Add chiles and garlic; cook, stirring, for 2 to 3 minutes more. Add the remaining 1 1/2 tablespoons chili powder and stir until the vegetables are well coated. Add tequila (or water), scrape up any browned bits, and simmer until most of the liquid is evaporated. Stir in hominy, tomatoes, broth, orange juice, lime juice and the reserved bison. Return to a simmer, reduce heat, cover and cook until the bison is easily pierced with a fork, 1 1/2 to 2 hours.
- Stir in squash and cook until just tender, 8 to 15 minutes, depending on the type of squash. Season with pepper. Serve the stew with lime wedges, cilantro, cabbage and red onion on the side, if desired.
INSTANT POT MEXICAN BEEF STEW (PALEO, KETO, WHOLE30)
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- Salsa de Árbol. This easy, cooked tomato salsa is composed almost entirely of ingredients you may already have in your pantry: canned tomatoes, garlic, and dried chiles.
- Chickpea and Chorizo Tostadas. Mashing some chickpeas into the sizzling chorizo adds heft while keeping this meal light on the meat. The simple yogurt sauce makes use of whole sprigs of cilantro: finely chopped stems in the sauce, leaves for the garnish.
- 3-Ingredient Elote. Make this street-food favorite at home with corn on the cob, flavor-packed chipotle mayonnaise, and crumbly Cotija cheese. Get This Recipe.
- Papadzules. In this classic Mayan dish from Yucatán—the recipe is courtesy of Mexican cooking legend Diana Kennedy—warm corn tortillas are dipped into a pumpkin seed sauce, filled with chopped hard-cooked egg, and topped with tomato salsa.
- Chipotle-Grilled Pork Shoulder Steaks with Corn Salsa. Cut into steaks, pork shoulder is a well-marbled, quick-cooking cut for grilling. Seasoned with a barbacoa-inspired rub, it's served here with a summery salsa of grilled corn, cilantro, Cotija cheese, and pumpkin seeds.
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- Jalapeño Popper Quinoa Bites. Turn greasy poppers into bites that are just as cheesy and spicy but better for you. These mini muffins combine quinoa with the peppers, cream cheese, and Monterey Jack for an app that’s like Mexican mac and cheese you can eat with your hands.
- Pico de Gallo. No need to buy salsa, especially since many brands add sugar and too much salt. If you can chop and stir, you can make your own. For more heat, include the seeds from the jalapeño.
- Easy Ceviche. Ceviche is intimidating, in part because some people say that the lime juice cooks the fish, but really the acidity of the lime changes the proteins in the seafood, which causes the change in texture.
- Healthier Seven-Layer Dip. Yes, this stacked chip companion can be healthy. Simply replace sour cream with Greek yogurt, make your own guacamole, and use refried or even plain pinto or black beans.
- Vegan Butternut Queso. Vegan queso may seem a bit sacrilegious, but trust us here. Butternut squash naturally adds color and keeps things light, while tamari, miso, and dijon bring the umami taste of cheese.
- Clean Eating Taquitos. Even greasy, fried Mexican food can be made “clean”—and still taste amazing. Just a few simple ingredients flavor the chicken, which is baked and then puréed with salsa and more seasonings.
- Roasted Tomatillo Salsa Verde. The other green dip that’s perfect with corn chips, salsa verde is made with tomatillos, those hearty, green, kind of tart cousins of tomatoes.
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BEST AND WORST MEXICAN DISHES FOR YOUR HEALTH - WEBMD
From webmd.com
- Pick the Right Dish. There’s no denying that Mexican food is delicious. But many of the entrees are made with oil, lard, and salt -- and loaded with cheese and sour cream.
- Worst: Deluxe Burrito. When it comes to burritos, size matters. In restaurants, this dish often offers up several servings of rice, beans, and meat. That’s topped with scoops of high-fat cheese and sour cream.
- Best: Burrito Bowl. Unwrap that burrito, and you’ll save about 300 calories to start. For a healthy bowl, go with brown rice, black or pinto beans, and grilled chicken or lean steak.
- Best: Tacos. Tacos have built-in portion control. They’re smaller than most of the other things on the menu, so you can keep calories in check. Order the grilled chicken, lean steak, or grilled fish on a baked corn tortilla.
- Worst: Refried Beans. Despite their name, these mashed beans aren’t usually fried. But they’re often flavored with a big scoop of lard. That’s why a cup of refried beans can have about 10 grams of fat.
- Best: Black or Pinto Beans. In a taco or as a side, black or pinto beans are a healthy pick. They’re usually slow-cooked with onion, garlic, and spices. A half-cup packs in 8 grams each of fiber and protein.
- Worst: Queso. This cheesy appetizer is loaded with fat and calories. Go for the salsa or pico de gallo instead. Their tomatoes have an antioxidant called lycopene, which may help protect you against heart disease and certain cancers.
- Worst: Taco Salad. A salad sounds like it should be a healthy meal, but this version can have more calories than a burrito. The fried shell alone packs in nearly 400.
- Best: Soup. In Mexican cuisine, many soups are high in nutrients and low in calories. Look for one made with broth. Good bets are black bean, chicken tortilla, and shrimp (caldo de camaron) soups.
- Worst: Quesadilla. At home, this can be a quick and healthy meal. But some restaurants do it a bit differently. A pile of meat and cheese is sandwiched between two giant flour tortillas, then pan-fried.
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