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| Chef's Cooking Tex-Mex Food |
Five heart-healthy Tex-Mex recipes featuring lean meats and plenty of vegetables, designed to be delicious, nutritious, and easy to follow. I've included estimated nutritional information per serving, but keep in mind these are approximations and can vary based on specific brands and portion sizes.
Important Note: To keep these recipes heart-healthy, we'll be using lean proteins, limiting added fats, and focusing on fresh ingredients. We'll also be mindful of sodium content, using low-sodium or no-salt-added options whenever possible.
Recipe 1: Grilled Chicken Fajita Bowls with Cilantro-Lime Quinoa
Description: A vibrant and flavorful bowl packed with grilled chicken, colorful bell peppers, onions, and a zesty cilantro-lime quinoa base.
Yields: 4 servings
Prep time: 20 minutes
Cook time: 25 minutes
Ingredients:
* For the Chicken Fajitas:
* 1.5 lbs boneless, skinless chicken breasts, cut into thin strips
* 1 tbsp olive oil
* 1 large red bell pepper, thinly sliced
* 1 large yellow bell pepper, thinly sliced
* 1 large onion, thinly sliced
* 2 cloves garlic, minced
* 1 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp smoked paprika
* 1/4 tsp cayenne pepper (optional, for heat)
* Salt and black pepper to taste
* For the Cilantro-Lime Quinoa:
* 1 cup quinoa, rinsed
* 2 cups low-sodium chicken broth
* 1/4 cup chopped fresh cilantro
* 2 tbsp lime juice
* 1 tbsp olive oil
* 1/4 tsp salt
* Optional Toppings:
* Avocado slices
* Salsa (low-sodium)
* Greek yogurt (plain, non-fat)
* Chopped tomatoes
* Green onions
Instructions:
1. Prepare the Quinoa: In a medium saucepan, combine quinoa and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy.
2. Flavor the Quinoa: Remove from heat and fluff with a fork. Stir in cilantro, lime juice, olive oil, and salt. Set aside and keep warm.
3. Prepare the Chicken: In a bowl, toss chicken strips with chili powder, cumin, smoked paprika, cayenne pepper (if using), salt, and pepper.
4. Sauté Vegetables: Heat olive oil in a large skillet or wok over medium-high heat. Add bell peppers and onion and cook, stirring occasionally, until softened and slightly charred, about 8-10 minutes. Add minced garlic and cook for another minute until fragrant. Remove vegetables from skillet and set aside.
5. Cook the Chicken: Add the seasoned chicken to the same skillet and cook over medium-high heat, stirring occasionally, until cooked through and no longer pink, about 5-7 minutes.
6. Combine and Serve: Return the cooked vegetables to the skillet with the chicken and toss to combine.
7. Assemble the Bowls: Divide the cilantro-lime quinoa among four bowls. Top with the chicken and vegetable mixture. Add your desired toppings such as avocado slices, salsa, Greek yogurt, chopped tomatoes, and green onions.
Serving Suggestions:
* Serve immediately.
* Garnish with extra cilantro and a lime wedge.
* For a lower-carb option, substitute the quinoa with cauliflower rice.
Estimated Nutritional Information (per serving, without toppings):
* Calories: 450
* Protein: 45g
* Carbs: 40g
* Fat: 15g
Recipe 2: Turkey and Black Bean Stuffed Bell Peppers
Description: Colorful bell peppers filled with a flavorful mixture of lean ground turkey, black beans, corn, and Tex-Mex spices.
Yields: 4 servings
Prep time: 20 minutes
Cook time: 40 minutes
Ingredients:
* 4 large bell peppers (any color), halved lengthwise and seeded
* 1 lb lean ground turkey (93% lean or higher)
* 1 tbsp olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 (15-ounce) can black beans, rinsed and drained
* 1 cup frozen corn, thawed
* 1 (10-ounce) can diced tomatoes and green chilies (like Rotel), undrained
* 1/4 cup chopped fresh cilantro
* 1 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp garlic powder
* Salt and black pepper to taste
* 1/2 cup shredded reduced-fat cheddar cheese (optional)
Instructions:
1. Preheat Oven: Preheat oven to 375°F (190°C).
2. Prepare Bell Peppers: Place bell pepper halves cut-side up in a baking dish. Add about 1/2 inch of water to the bottom of the dish.
3. Cook Turkey and Vegetables: Heat olive oil in a large skillet over medium heat. Add ground turkey and cook, breaking it up with a spoon, until browned. Drain off any excess fat.
4. Add Aromatics and Spices: Add chopped onion and minced garlic to the skillet and cook until softened, about 5 minutes.
5. Combine Filling Ingredients: Stir in black beans, corn, diced tomatoes and green chilies, cilantro, chili powder, cumin, garlic powder, salt, and pepper. Bring to a simmer and cook for 5 minutes, stirring occasionally.
6. Stuff Bell Peppers: Spoon the turkey and bean mixture into the bell pepper halves, filling them generously.
7. Bake: Cover the baking dish with foil and bake for 30 minutes. Remove the foil and sprinkle with shredded cheese (if using). Bake for another 10 minutes, or until the bell peppers are tender and the cheese is melted and bubbly.
Serving Suggestions:
* Serve hot.
* Garnish with a dollop of Greek yogurt or sour cream (light).
* Serve with a side salad.
Estimated Nutritional Information (per serving, with cheese):
* Calories: 380
* Protein: 35g
* Carbs: 35g
* Fat: 12g
Recipe 3: Shrimp Tacos with Mango Salsa
Description: Quick and easy shrimp tacos with a sweet and spicy mango salsa for a burst of fresh flavor.
Yields: 4 servings (2 tacos per serving)
Prep time: 20 minutes
Cook time: 10 minutes
Ingredients:
* 1 lb large shrimp, peeled and deveined
* 1 tbsp olive oil
* 1 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp smoked paprika
* 1/4 tsp cayenne pepper (optional)
* Salt and black pepper to taste
* 8 small corn tortillas (whole wheat or low-carb options are also good)
* For the Mango Salsa:
* 1 ripe mango, diced
* 1/2 red onion, finely chopped
* 1/2 jalapeño, seeded and minced (optional)
* 1/4 cup chopped fresh cilantro
* 2 tbsp lime juice
* Salt to taste
* Optional Toppings:
* Shredded cabbage or lettuce
* Avocado slices
* Lime wedges
Instructions:
1. Prepare Mango Salsa: In a medium bowl, combine diced mango, red onion, jalapeño (if using), cilantro, lime juice, and salt. Mix well and set aside.
2. Season Shrimp: In a bowl, toss shrimp with olive oil, chili powder, cumin, smoked paprika, cayenne pepper (if using), salt, and pepper.
3. Cook Shrimp: Heat a large skillet over medium-high heat. Add the seasoned shrimp and cook for 2-3 minutes per side, or until pink and cooked through. Be careful not to overcook.
4. Warm Tortillas: Warm tortillas according to package directions (microwave, skillet, or oven).
5. Assemble Tacos: Fill each tortilla with shrimp, top with mango salsa, and add your desired toppings such as shredded cabbage, avocado slices, and a squeeze of lime juice.
Serving Suggestions:
* Serve immediately.
* Serve with a side of black beans or rice.
Estimated Nutritional Information (per serving, without toppings):
* Calories: 350
* Protein: 30g
* Carbs: 35g
* Fat: 10g
Recipe 4: Slow Cooker Chicken Tortilla Soup
Description: A hearty and flavorful soup perfect for a chilly evening. Made with lean chicken breast and plenty of vegetables.
Yields: 6 servings
Prep time: 15 minutes
Cook time: 6-8 hours on low or 3-4 hours on high
Ingredients:
* 1.5 lbs boneless, skinless chicken breasts
* 1 large onion, chopped
* 2 cloves garlic, minced
* 1 red bell pepper, chopped
* 1 green bell pepper, chopped
* 1 (15-ounce) can black beans, rinsed and drained
* 1 (15-ounce) can corn, drained
* 1 (14.5-ounce) can diced tomatoes, undrained
* 1 (10-ounce) can diced tomatoes and green chilies (like Rotel), undrained
* 4 cups low-sodium chicken broth
* 1 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp smoked paprika
* 1/4 tsp cayenne pepper (optional)
* Salt and black pepper to taste
* Optional Toppings:
* Avocado slices
* Tortilla strips (baked or air-fried for a healthier option)
* Greek yogurt (plain, non-fat)
* Chopped cilantro
* Lime wedges
Instructions:
1. Combine Ingredients: In a slow cooker, combine chicken breasts, onion, garlic, red bell pepper, green bell pepper, black beans, corn, diced tomatoes, diced tomatoes and green chilies, chicken broth, chili powder, cumin, smoked paprika, cayenne pepper (if using), salt, and pepper.
2. Cook: Cover and cook on low for 6-8 hours or on high for 3-4 hours, or until chicken is cooked through and tender.
3. Shred Chicken: Remove chicken breasts from the slow cooker and shred with two forks. Return the shredded chicken to the slow cooker and stir to combine.
4. Serve: Ladle soup into bowls and top with your desired toppings such as avocado slices, tortilla strips, Greek yogurt, chopped cilantro, and a squeeze of lime juice.
Serving Suggestions:
* Serve hot.
* Serve with a side of cornbread (whole wheat).
Estimated Nutritional Information (per serving, without toppings):
* Calories: 320
* Protein: 35g
* Carbs: 30g
* Fat: 8g
Recipe 5: Beef and Vegetable Enchiladas with Red Chile Sauce
Description: Lean ground beef and a medley of vegetables wrapped in corn tortillas and smothered in a homemade red chile sauce.
Yields: 6 servings (2 enchiladas per serving)
Prep time: 30 minutes
Cook time: 35 minutes
Ingredients:
* 1 lb lean ground beef (93% lean or higher)
* 1 tbsp olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 red bell pepper, chopped
* 1 zucchini, chopped
* 1 (15-ounce) can black beans, rinsed and drained
* 1 cup frozen corn, thawed
* 1 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp garlic powder
* Salt and black pepper to taste
* 12 corn tortillas
* 1 cup shredded reduced-fat cheddar cheese (optional)
* For the Red Chile Sauce:
* 2 tbsp olive oil
* 2 tbsp all-purpose flour
* 2 tbsp chili powder
* 1 tsp cumin
* 1/2 tsp garlic powder
* 1/4 tsp oregano
* 3 cups low-sodium beef broth
* 1 tbsp apple cider vinegar
* Salt to taste
Instructions:
1. Prepare Red Chile Sauce: Heat olive oil in a saucepan over medium heat. Whisk in flour and cook for 1 minute, stirring constantly. Add chili powder, cumin, garlic powder, and oregano and cook for another minute. Gradually whisk in beef broth until smooth. Bring to a simmer and cook for 10 minutes, stirring occasionally, until thickened. Stir in apple cider vinegar and salt to taste.
2. Preheat Oven: Preheat oven to 375°F (190°C).
3. Cook Beef and Vegetables: Heat olive oil in a large skillet over medium heat. Add ground beef and cook, breaking it up with a spoon, until browned. Drain off any excess fat.
4. Add Aromatics and Vegetables: Add chopped onion and minced garlic to the skillet and cook until softened, about 5 minutes. Add red bell pepper and zucchini and cook for another 5 minutes.
5. Combine Filling Ingredients: Stir in black beans, corn, chili powder, cumin, garlic powder, salt, and pepper. Cook for 5 minutes, stirring occasionally.
6. Warm Tortillas: Lightly warm the corn tortillas to make them more pliable. You can do this by wrapping them in a damp paper towel and microwaving for 30 seconds, or by briefly heating them in a dry skillet.
7. Assemble Enchiladas: Spread a thin layer of red chile sauce in the bottom of a 9x13 inch baking dish. Spoon about 1/4 cup of the beef and vegetable mixture onto each tortilla. Roll up the tortilla tightly and place it seam-side down in the baking dish.
8. Bake: Pour the remaining red chile sauce over the enchiladas. Sprinkle with shredded cheese (if using). Bake for 20-25 minutes, or until the enchiladas are heated through and the cheese is melted and bubbly.
Serving Suggestions:
* Serve hot.
* Garnish with chopped cilantro and a dollop of Greek yogurt or sour cream (light).
* Serve with a side salad or Mexican rice.
Estimated Nutritional Information (per serving, with cheese):
* Calories: 420
* Protein: 30g
* Carbs: 45g
* Fat: 15g
Enjoy these delicious and heart-healthy Tex-Mex meals! Remember to adjust seasonings to your liking and feel free to substitute vegetables based on your preferences and what's available. Buen provecho!
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