Mexican Archives - Lizs Healthy Table

Zucchini & Black Bean Chilaquiles Skillet

BY Liz February 16, 2022 Leave a Comment

This recipe for Zucchini & Black Bean Chilaquiles Skillet comes straight from the pages of From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus, and Sleep by Patricia Bannan, MS, RDN. It’s an easy and nourishing one-dish meal that’s made with zucchini, black beans, tomatoes, eggs, and whole grain corn tortilla chips. The nutrients in this dish help to fuel a healthy immune system and support your goals of living a longer, more vibrant life.

This recipe provides an excellent source of fiber, iron, selenium and vitamins A, C, and K. Adding avocado helps to supercharge the good nutrition in the dish with healthy monounsaturated fats and nutrients like fiber, potassium, vitamins C, K and folate.

Patricia was on the EAT, DRINK, LIVE LONGER podcast this week. Tune in below:

Recipes that are easy to make and provide lots of nutrients per delicious bite can help to turn burnout into balance. This no-muss, no-fuss plant-forward recipe is designed to do just that.

Get this plant-based recipe for Zucchini &. Black Bean Chilaquiles Skillet from @nutritiongogo, author: From Burnout to Balance. Easy, delicious, flavorful w/ black beans, lots of veggies + #eggs

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Since I am only cooking for two these days, I cut the recipe in half. The leftover canned beans were stored in a resealable container and frozen for later use.

Zucchini &. Black Bean Chilaquiles Skillet

Author: Liz Weiss

Nutrition Information

Serves: 4

Calories: 400

Fat: 20g
Saturated fat: 5g
Carbohydrates: 43g
Sugar: 5g (0g added sugar)
Sodium: 770mg
Fiber: 8g
Protein: 18g
Cholesterol: 200mg

Recipe type: Dinner

Cuisine: Mexican

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According to Patricia: Here's a scrumptious yet streamlined twist on chilaquiles, a traditional Mexican dish. Everything is made in one skillet for ease. Avocado is optional, but always delicious. And if that's not enough to appreciate, the chilaquiles are packed with iron, which carries oxygen throughout your body to keep you feeling at your tip-top best. Recipe, courtesy: From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus, and Sleep

Ingredients

2 tablespoons avocado oil or sunflower oil, divided
4 large eggs
3 scallions, thinly sliced, green and white parts separated
1 cup fresh or thawed frozen corn kernels
1 large (10-ounce) zucchini, cut into ½-inch half-moons
¼ teaspoon sea salt, or to taste, divided
1 (15-ounce) can low-sodium black beans, drained
2 ounces organic corn tortilla chips (about 24 chips, but number varies)
⅓ cup green enchilada sauce
2 ounces shredded Mexican cheese mixture or crumbled Cotija cheese (about ½ cup)
¾ cup heirloom gape or cherry tomatoes, halved
¼ cup fresh cilantro leaves with tender stems
2 medium limes, sliced into wedges
Supercharger: 1 avocado, sliced (optional)

Instructions

Heat 1 tablespoon of the oil in a large (12-inch or larger) cast-iron or other stick-resistant skillet over high heat. Once the oil shimmers, carefully crack in the eggs and fry as desired, about 2 minutes, using the tip of the spatula to separate eggs, if needed. Transfer to a plate and set aside.
In the same skillet, heat the remaining 1 tablespoon oil over medium-high heat. Add the white parts of the scallions, the corn, the zucchini, and ⅛ of the salt and cook, stirring occasionally, until the vegetables are caramelized, about 6 minutes. Turn off the heat and fold in the black beans, the green parts of the scallions, the tortilla chips, and the enchilada sauce, trying not to break the chips, until the beans are heated through and chips are slightly wilted, about 2 minutes. Taste to adjust for seasoning,
Scoop onto plates with a spatula or large spoon, and nestle in the fried eggs. Top with the cheese, tomatoes, and avocado (if using). Sprinkle with the remaining ⅛ teaspoon salt and the cilantro and squirt with the lemon wedges to serve.

Spicy Chickpea Tacos with Arugula

BY Liz January 19, 2022 Leave a Comment

Easy, delicious and nutritious is the magic formula to a winning dinner, and that’s what this recipe for Spicy Chickpea Tacos with Arugula delivers. Every meatless serving has an impressive 13 grams of fiber (the recommended daily amount is 28 to 39 grams depending on your age, gender, and activity level), and they provide a tasty canvas for all sorts of toppings—avocado, plain Greek yogurt, shredded red cabbage, reduced-fat shredded cheese.

This recipe comes straight from the pages of the new book: The Everything Easy Pre-Diabetes Cookbook, written by my colleague, Lauren Harris-Pincus, MS, RDN and designed to help people manage and reverse this condition. (Pre-diabetes impacts one out of every three Americans, so this is an important book with a potentially huge impact on improving lives.) I flipped through the 200 recipes in the book and chose this one for spicy chickpea tacos to share with all of you! (To learn more about the benefits of beans, including chickpeas, check out CannedBeans.org. It’s a terrific resource.)

Listen to my podcast interview with Lauren about pre-diabetes:

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Get this #glutenfree #plantbased recipe for Spicy Tacos with Arugula. It’s from The Everything Easy Pre-Diabetes Cookbook, by @LaurenPincusRD and it’s designed to help people manage and reverse pre-diabetes.

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Spicy Chickpea Tacos with Arugula

Author: Liz Weiss

Nutrition Information

Serves: 6

Serving size: 2 tacos
Calories: 250

Fat: 9g
Saturated fat: 1.5g
Carbohydrates: 40g
Sugar: 7g
Sodium: 600mg
Fiber: 13g
Protein: 9g

Recipe type: Dinner

Cuisine: Mexican

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As Lauren shares in her book: These may be the tastiest tacos ever. With this recipe, expect a thick and spicy sauce dotted with meaty garbanzos, the peppery cool of arugula, and the crunchy bite of corn taco shells. Spoon extra filling over brown rice if you run short of taco shells. When I made this recipe, I topped my tacos with plain Greek yogurt. Other topping options that I'd enjoy include avocado, reduced-fat shredded cheese, and shredded red cabbage. Recipe courtesy: The Everything Easy Pre-Diabetes Cookbook

Ingredients

Two 15-ounce cans low-sodium chickpeas, drained and rinsed
¼ cup tomato paste
One 8-ounce can tomato sauce
1 tablespoon apple cider vinegar
1 tablespoon light brown sugar or brown sugar-style erythritol
2 teaspoons chili powder
1 tablespoon Dijon mustard
1 teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon ground black pepper
⅛ teaspoon red pepper flakes
12 hard taco shells
3 cups baby arugula
¼ cup chopped fresh cilantro (or parsley)

Instructions

In a medium saucepan, add all ingredients except taco shells, arugula, and cilantro and stir well to combine,
Place the pan over medium heat and simmer, stirring frequently, for 10 minutes. Remove from heat.
Fill taco shells with arugula and spoon bean mixture over top. Garnish with cilantro and serve.

To hear Lauren on my podcast, head over to my EAT, DRINK, LIVE LONGER podcast page.

Enchilada Casserole with Frozen Spinach and a Can of Bean Chili | Quick Pantry Meal

BY Liz April 2, 2020 Leave a Comment

As a growing number of people in the U.S. and around the world shelter in place due to the coronavirus, hearty family meals that call for convenient and healthy ingredients from the pantry, fridge and freezer are more important than ever. This vegetarian, veggie-filled recipe for Enchilada Casserole with Frozen Spinach and a Can of Bean Chili hits the spot. It’s nourishing, super easy to make, and something everyone at your table will happily devour.

Now that I’m at home sheltering in place with Tim and Simon, I find myself cooking ALL THE TIME. Raise your hand if you can relate. Simon (my 21-year-old college student) offers to help me cook most nights, and he and Tim are always on dish duty, so that helps. But in reality, by the time dinner rolls around, I’m all for EASY PEASY. Raise your hand AGAIN if you can relate!

For families sheltering at home, dig into your pantry, fridge and freezer and try my recipe for Enchilada Casserole with Frozen Spinach and a Can of Bean Chili #QuarantineKitchen #haveaplant

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Lately, I find myself dreaming up dinner “recipes” based solely on what’s on hand in my pantry, fridge, and freezer. This past week, I grabbed a bag of corn tortillas and a bottle of enchilada sauce that I’d picked up at Trader Joe’s during my big weekly shop, and I used them as the foundation for this easy Enchilada Casserole. From there, I plucked a bag of chopped spinach from the freezer, a can of vegetarian bean chili from the pantry, and a bag of shredded cheese from the fridge. We had a ripe avocado on the kitchen counter and a large tub of plain Greek yogurt and fresh cilantro in the fridge … so I used them for the topping.

We use corn tortillas vs. flour tortillas in my house, because Simon follows a gluten-free diet. I love the flavor of corn tortillas, but you could certainly substitute with flour tortillas if that’s what you have on hand.

I don’t have a preference for enchilada sauce or canned chili. Use what you have or can find at the supermarket. I’ve sen enchilada sauce in cans, and canned chili is pretty easy to spot at the market. If you can’t find canned chili, use a can of drained and rinsed black or pinto beans and add about teaspoon each of chili powder and cumin.

Frozen chopped spinach is one of my favorite convenience ingredients on the planet. I found it bagged at Trader Joe’s, but you may also see boxed frozen spinach in the supermarket freezer section. Either way, it’s best to thaw it out (in the microwave) and then squeeze as much water out as possible. I like to transfer the thawed spinach to a large, fine-mesh strainer and press the liquid out using the back of a large spoon.

Once you assemble your ingredients, simply layer them in a 9 x 13-inch baking dish or pan, and this quick pantry meal will be served in 35 short minutes 🙂

Quick Pantry Meal: Enchilada Casserole with Frozen Spinach and a Can of Bean Chili

Author: Liz Weiss

Recipe type: Dinner

Cuisine: Mexican

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A well stocked pantry is like a treasure trove of mealtime riches. For this easy recipe, I assembled a handful of ingredients from my kitchen and turned into a hearty and healthy dinner for my family. To make this casserole even more fun to eat, set out a bunch of toppings, and let everyone decorate their dinner.

Ingredients

One 12-ounce jar enchilada sauce (or one 15-ounce can)
One package of twelve 6-inch corn tortillas, cut in half
One 15-ounce can of vegetarian bean chili
One 16-ounce bag frozen chopped spinach, thawed (see note re: draining)
1½ to 1¾ cups shredded Cheddar or Monterey Jack cheese (preferably reduced-fat)
Optional toppings: Sliced or diced avocado; fresh cilantro leaves; plain Greek yogurt

Instructions

Preheat the oven to 350. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray.
Spread ¼ cup enchilada sauce in the bottom of the prepared pan. Arrange 8 tortilla halves over the sauce, allowing them to overlap slightly. Top evenly with another ¼ cup sauce, 1 cup chili, 1 cup spinach, and ½ cup cheese.
Repeat the next layer with 8 tortilla halves, ½ cup sauce, the remaining 1 cup chili, the remaining 1 cup spinach, and ½ cup cheese.
Add the final layer with the remaining 8 tortilla halves, the remaining enchilada sauce, and ½ to ¾ cup cheese.
Cover loosely with aluminum foil, and bake until the casserole is heated through and bubbly, about 35 minutes. Cool slightly, slice, and serve with optional toppings.

Notes

How to drain and remove liquid from thawed frozen spinach:
Drain in a colander or fine mesh strainer.
Press with the back of a large spoon to remove excess moisture.

For more pantry meals and ideas, check out:

How to Stock a Healthy Quarantine Kitchen
Pantry Peanut Butter & Chickpea Soup
40 Homemade Delivery Dinners

Mexican Grilled Corn Tacos

BY Liz August 22, 2018 Leave a Comment

It’s summer (or as we like to say here in Boston, “summah”), which means fresh corn on the cob is a regular staple in my house. So when Sara Haas, RDN sent me a copy of her new cookbook, Taco! Taco! Taco! Over 100 Recipes for Everybody, the first recipe I decided to make was her Mexican Grilled Corn Tacos.

The tacos start with a crazy delicious sauce-and-corn filling made with avocado, mayonnaise, lime juice, chili pepper, salt, and pepper plus the kernels from 4 ears of grilled sweet corn, feta cheese, red onion and cilantro.

Raise your hand if you’re a fan of cilantro? I’m lucky, because everyone in my family loves it!

Don’t let grilled corn intimidate you. It’s actually quite easy. Sara walks you through the technique in her cookbook. Basically, you preheat your grill to medium-high, brush the corn cobs with oil, and then pop them on the grill. Turn the corn often for about 10 minutes until they’re cooked and slightly charred. Easy!

Need a fast weeknight recipe that’s perfect for summer? Try these Mexican Grilled Corn Tacos, courtesy @CookinRD #MeatlessMonday #TacoTacoTaco cookbook

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The taco toppings in this recipe really wow me as well. Sara calls for toasted pumpkin seeds, thinly sliced and slightly peppery radishes, and chopped tomatoes.

Want to learn how to make this recipe? Read on for the instructions, and if you’d like to enter for a chance to win a copy of Taco! Taco! Taco!, then head on over to the Show Notes from my podcast this week.

Tune in to hear my interview with Sara on this week’s Liz’s Healthy Table podcast. Just click the PLAY button below.

Mexican Grilled Corn Tacos

Author: Compliments: Sara Haas, RDN

Recipe type: Dinner

Cuisine: Mexican

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Here's what Sara has to say about why she created this recipe: "If you're lucky, you've tried elotes, or grilled ears of corn topped with mayo, chili powder, cheese, and a squeeze of lime juice. Delicious, right? Well, you know I had to make a taco out of that, so welcome to my taco version of elotes."

Ingredients

4 ears sweet corn, husks and silks removed
2 teaspoons vegetable oil
For the sauce and corn:
1 ripe avocado
2 tablespoons extra virgin olive oil mayonnaise or other mayonnaise
2 tablespoons fresh lime juice
½ teaspoon chili pepper
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
⅓ cup crumbled feta or cojita cheese
½ small red onion, finely chopped
1 cup cilantro, roughly chopped
For the tacos:
½ cup toasted pepitas (pumpkin seeds)
½ cup radishes, thinly sliced
1 cup chopped tomatoes
8 hard taco shells, warmed

Instructions

To cook the corn: Preheat the grill to medium-high heat or set a grill pan over medium-high heat. Brush the corn with oil and grill, turing corn often, to cook and char, about 10 minutes. Remove from the grill or grill pan and set on a plate to cool. Once cooled, cut the corn from the cob and place in a medium bowl.
To make the sauce and corn: Mash ½ of the avocado in a small bowl and then add the mayo, lime juice, chili pepper, salt, and pepper. Add the sauce to the bowl with the corn, along with the cheese, red onion, and cilantro. Toss to combine.
To make the tacos: Serve corn mixture in warmed taco shells and top with pepitas, radishes, and tomatoes. Slice the remaining avocado and use as garnish, along with any leftover cilantro.
PREP TIP: Remove the corn from the cob by holding the cob upright inside a shallow bowl. The smaller end should be facing the ceiling and the larger end should be resting on the bottom of the bowl. Using a sharp knife, cut downwards on the cob to remove the kernels. Continue around the cob until all of the corn is off.
ALTERNATE COOKING INFORMATION: Set a heavy non-stick pan, such as a cast iron skillet, over medium-high heat. Add the oil. Once hot, add 3 cups drained, canned corn (pat corn dry for best results) and cook, stirring occasionally, until corn is charred, about 10 minutes. Proceed with recipe as above.
RECIPE NOTE: Looking for additional protein? You could easily add a can of garbanzo or pinto beans or even cooked shredded chicken to this dish.
COOKING TIP: To toast the pepitas, place them in a skillet set over medium heat. Cook the pepitas, shaking the pan occasionally to prevent them from burning, about 3 to 4 minutes.

What’s your favorite taco recipe? Do tell!

Turkey and Black Bean Taco Lasagna

BY Liz March 26, 2017 2 Comments

Add an adventurous twist to Taco Tuesday by turning traditional tacos into hearty Turkey & Black Bean Taco Lasagna. This recipe is simple and nutritious thanks to ingredients like lean ground turkey, a can of black beans, bell peppers, cottage cheese, cumin, chili powder, and lots of cilantro.

Instead of noodles and ricotta cheese, I use flour tortillas and low-fat cottage cheese to create luscious lasagna layers.

Rib-sticking casseroles make me happy. With two grown boys at my table (Josh is 21, if you can believe it, and Simon is 18), I often hear this question right after dinner: “Mom, what’s for dinner?” They always seem to be hungry; it takes a lot of food to fill ’em up!

We’re all big fans of tacos, and casseroles are always a hit, so my taco transformation makes sense. At least to me it does.

Turkey and Black Bean Taco Lasagna for #TacoTuesday #BeanBenefits #TheRecipeRedux

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For this month’s Recipe Redux, we were challenged with cooking up a healthy new take on tacos.
My recipe for Turkey & Black Bean Taco Lasagna is just that.

I start with lean ground turkey, rich in protein and low in saturated fat. {3 ounces of ground white meat turkey has 98 calories, 20 grams of protein, and 0 grams saturated fat.} Turkey has a mild taste, which makes it the perfect canvas for a world of interesting flavors. For this dish, I turn to cumin, chili powder, salsa, and cilantro to amp up the flavor profile.

I also use a can of black beans in the recipe. Beans are technically a vegetable, which is no surprise given their stellar nutrient profile. Beans and other pulses are filled with fiber and potassium, and they’re fat free. And if you drain and rinse a can of beans, you’ll wash away 40% of the sodium.

Lasagna and Italian cooking go hand in hand. But there’s no reason you can’t shake things up, which is why I turned to the cuisine of Mexico for my lasagna re-do. Flour tortillas replace noodles, and instead of ricotta cheese and pasta sauce, I use cottage cheese and salsa. My veggies of choice are beans, corn kernels, and bell peppers, and I use flavor boosters like cumin, chili powder, and cilantro.

5.0 from 1 reviews

Turkey, Black Bean Taco Lasagna

Author: Liz

Nutrition Information

Serves: 8

Serving size: (1 slice)
Calories: 360

Fat: 8g
Saturated fat: 3g
Carbohydrates: 37g
Sodium: 670mg
Fiber: 8g
Protein: 36g

Recipe type: Dinner

Cuisine: Mexican

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Whenever I survey our online community, tacos come up as one of the top family favorites. They are versatile, and you can set out a build-your-own taco bar to give the kids more control of what goes into their taco shells. I took some creative license with tacos by turning them into a lasagna. Instead of noodles, I used flour tortillas, and for the filling, I cooked up a mix of lean ground turkey, bell pepper, black beans, corn kernels, salsa, cottage cheese (vs. ricotta), spices, and cheese.

Ingredients

1 tablespoon olive oil or organic canola oil
1 large bell pepper (any color), cut into ¼-inch dice
1 pound lean ground turkey
4 green onions, thinly sliced
2 teaspoon ground cumin
1½ teaspoons chili powder
One 16-ounce jar salsa
One 15½-ounce can black beans, drained and rinsed
1 cup frozen corn kernels, thawed
1 cup cilantro leaves, roughly chopped
Five 8-inch flour tortillas, cut in half
One 16-ounce container low-fat cottage cheese
1½ cups shredded reduced-fat Cheddar cheese

Instructions

Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, 5 to 7 minutes. The key here is to soften and caramelize the peppers so their natural sweetness shines through. You don’t want to burn them though, so adjust the heat accordingly!
Add the turkey, green onion, cumin, and chili powder and cook, stirring frequently until the meat is no longer pink, about 5 minutes.
Preheat the oven to 375°F. Add the salsa, black beans, corn, and cilantro to the skillet and stir to combine.
To assemble the lasagna, arrange a third (about 2 cups) of the turkey mixture in a 9 x 13-inch baking pan or dish. Layer half the tortillas over the meat, allowing them to overlap. Spoon half of the cottage cheese and ½ cup of the Cheddar cheese over the tortillas and spread evenly.
Place 2 more cups of turkey mixture over the cottage cheese. Layer with the remaining tortillas and cottage cheese. End with the turkey mixture.
Top with the remaining Cheddar cheese and bake, uncovered, until the cheese melts and the lasagna is heated through, about 25 minutes.

Notes

35% vitamin C, 20% calcium, 15% iron.

Categories

Raise your hand if you’re a fan of cilantro? I’m lucky, because everyone in my family loves it!