Healthy Mexican Food: Pork Enchiladas with Spanish Rice and Refried Beans is sponsored by the Transamerica Center for Health Studies. All opinions are mine. You may remember that in March I shared two recipes adapted from the cookbook Tradiciones Saludables from the Transamerica Center for Health Studies: Healthy Meatloaf with Chard and Healthy Cheesesteak Quesadilla. Today I want to share a full meal, very Mexican and healthy. Each traditional recipe has been adapted into a version lower in calories, saturated fat, and salt, but still retaining its original flavor.
For example, this Fiesta Pork Enchiladas, page 9 of the cookbook Healthier Traditions, a different cut of meat with less fat is used, and the enchilada salsa is homemade, to control added salt and fat. Furthermore, since my idea was to serve a full meal, I skipped the beans in the recipe. Another modification was to dip the warm tortillas in enchilada salsa and then to fill them. A tip shared by a Mexican friend.And of course, I had to include two classic sides: Mexican rice and refried beans. Please try these healthier versions with brown rice and no lard, and I hope you enjoy them, they are as delicious as the original recipes.
Mexican Rice
Serves 8 (per serving: 129 calories, 4 grams fat, 0.5 grams saturated fat, 240 mg sodium, 20 grams carbohydrates, 2.2 grams fiber, 3.4 grams protein)
Ingredients:
- 2 tablespoons olive oil
- 1 1/2 cups brown rice, long grain
- 1 medium onion, finely diced
- 1 green pepper, finely diced
- 1 jalapeño pepper, no seeds and chopped small
- 1 can (15 ounces) diced tomatoes, low salt
- 2 1/4 cup chicken stock, low sodium
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/8 teaspoon cayenne pepper, optional
Preparation:
- In a pan or large pot, heat oil over medium heat. Add the rice, onion, pepper, and jalapeño. Cook for 5-10 minutes, stirring until the vegetables are soft.
- Add tomatoes, stock, cumin, salt, and pepper, stir and turn up the heat.
- As soon as it comes to a boil, lower the heat, cover and simmer for 45-50 minutes until the rice is cooked. Stir with a fork and serve.
Refried Beans
Serves 8 (per serving, no cheese: 217 calories, 4.8 grams fat, 0.9 grams saturated fat, 188 mg sodium, 33 grams carbohydrates, 11 grams fiber, 11.8 grams protein)
Ingredients:
- 2 slices of bacon, reduced in sodium, finely chopped
- 1 small onion, finely chopped
- 1 green pepper, chopped
- 2 garlic cloves, finely chopped
- 1 ounce (1/2 kilo) beans or pinto beans (approximately 2 cups), rinsed
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 3/4 cup to 1 cup beef stock
- Queso Fresco in crumbles and chopped cilantro to serve, optional
Preparation:
- Place the bacon in a large pot over medium heat. Add the onion and pepper, and cook, frequently stirring, until it starts to soften, 3-5 minutes. Add garlic and cook for 1-2 more minutes. Add 12 cups water, salt, and beans to the pot. Turn up the heat and allow to boil.
- Lower the heat to medium and cook, uncovered, occasionally stirring until the beans are soft, about 2 hours.
- Drain the beans. In the same pot, heat the oil over medium heat. Add back the beans and brown while stirring. Add the beef stock 1/4 cup at the time and crush the beans. Continue until the mix thickens and all beans are crushed.
- Serve warm with queso fresco and cilantro.
Pork Enchiladas
for the recipe visit the Healthier Traditions cookbook (page 9).
Yes!! Delicious!!
Thanks!