Healthy Food Recipes

Refried beans are served at almost every meal in Mexico. The beans are not really fried twice, as the name suggests, but they are usually cooked or heated twice. Mexicans often make large batches of beans and then reheat them during the week as needed, adding a little more lard each time .Refried beans work well as a side dish or as a filling for enchiladas or tachos

Ingredients:

 

2 c. dried pinto beans

10 c. plus 5 c. water

1 large onion, chopped containing

1/2 c. lard, butter, or bacon fat*

1 tsp. salt

 

How To Make:

·         Wash beans thoroughly under cold running water. Remove any pebbles or stones. Put beans in a large pot containing 10 c. water and soak them for 6 to 8 hours.

·         Drain beans, rinse them, and place them in a large kettle with 5 c. fresh water and the onion.

·         Cook over medium-high heat for 1 hour or until beans are soft.

·         Add lard and salt and mash with a potato masher until all fat has melted and beans are smooth.

 

·         Lower heat and continue to cook dish by skipping the lard, which beans, stirring occasionally, for about 2.5 hours or until bean mixture is thick and heavy.

 

·         Soaking time: 6 to 8 hours Cooking time: 3.5 hours Serves 8

 

 

 Ingredients:

 

1.     2 cans (4 c.) chicken broth

2.     2 chicken breasts  

 

How To Make: 

1.       In a large saucepan, heat the chicken broth to boiling.

2.       Add the chicken breasts and wait until the broth boils again. Turn down the heat, cover the pan, and simmer until the meat is cooked through, about 15 to 20 minutes. If the chicken has bones, allow an extra 5 to 10 minutes.

3.       Take the pan off the heat and allow the chicken to cool in the broth.

4.       When the meat is cool, remove it from the broth. Use your fingers to shred the meat into bite-sized pieces. Discard any skin and bones. Save the broth for another recipe.

 Cooking time: 40 to 45 minutes Makes about 2 cups  

 

 

Ingredients:

 

·         1 medium-sized onion, finely chopped

·         2 tsp. vegetable oil

·         3.5 c. tomato purée

·         2 cloves garlic, finely chopped

·         4 tbsp. chili powder

·         1/2 tsp. ground cumin

·         1/4 tsp. oregano

·         1 tsp. salt

 

Filling:

 

·         1 recipe Shredded Chicken Filling

·         2 tsp. vegetable oil

·         1 large onion, chopped

·         1 large green bell pepper, cleaned out and chopped

·         1/2 tsp. oregano

·         1/2 tsp. basil

 

Enchiladas:

 

·         8 7-inch corn tortillas heated enchilada sauce

·         2 c. filling

·         10 oz. Monterey Jack cheese, grated (2.5 c. when grated)

·         sour cream or plain yogurt

 

 

 

 

 

How To Make:

 

1.      Sauté onion in oil until it is soft and yellow. Add tomato pure and garlic.

2.      Gradually stir in chili powder, cumin, oregano, and salt.

3.      Cover and simmer about 30 minutes, stirring frequently.

 

Cooking time: 35 to 40 minutes Makes about 3 cups

 

To Make Filling:

 

1.    Heat oil in a frying pan. Sauté onion, green pepper, oregano, and basil until onion and pepper are soft.

2.    Stir in the shredded chicken and heat through;

 

To make the enchiladas:

 

1.    Place a tortilla in a dry skillet and heat both sides until it softens.*

2.    Remove tortilla with tongs and dip in heated enchilada sauce until tortilla is well coated.

3.    Place the tortilla on a cutting board and put ¼ c. of filling in the center and sprinkle with cheese (about 1/4 c.) roll up and put in the baking pan with the opening face down. Repeat steps 1 through 3 with remaining tortillas.

4.    When all tortillas have been placed in the pan, cover them with remaining sauce. Cook in a 350oven until sauce is bubbly (about 15 to 20 minutes).

5.    Serve each enchilada with a spoonful of cold sour cream or plain yogurt and garnish with shredded cheese.