Delicious Healthy Mexican Dishes

Mexican cuisine, due to its nutritious and tasty ingredients, can offer us healthy and tasty dishes. By slightly modifying the recipes we can benefit our body and keep it in better condition. Discover these healthy Mexican dishes and add new flavors to your diet.

Mexican food options

Recently named as an  Intangible Cultural Heritage of Humanity, Mexican cuisine has more than 1000 years of history. The moles, corundas, panuchos, mixiotes and panuchos are some of the most traditional Mexican dishes.

Their recipes, often rooted in indigenous cuisine, offer nutritious and tasty proposals. Ingredients such as corn, chili peppers and beans, cocoa or avocado cannot be missing.

Corn, for example, is a source of simple and complex carbohydrates as well as folates, while chili provides vitamin B6 and C. On the other hand, beans have a high content of vegetable protein as well as soluble fiber and insoluble that would help prevent constipation.

Chiles en nogada

This is one of the most traditional recipes in Mexico, since in addition to being delicious it is related to historical events of the country.

Ingredients

• 6 poblano peppers (roasted, peeled and deveined)

Stuffed

• 1 tablespoon of oil
• 2 tablespoons chopped onion
• 1 clove garlic, minced
• 400 grams of ground beef
• 1 small green apple, chopped
• a chopped peach
• 1 plum, chopped
• a tablespoon of chopped citron
• a tablespoon of chopped raisins
• 2 tomatoes
• 1 teaspoon ground cinnamon
• 5 cloves
• Salt and pepper to taste

Nogada

• ½ cup of almonds
• ¼ cup low-fat heavy whipping cream

Decor

• 1 Granada
• Parsley leaves

Preparation

1. Heat the oil in a frying pan and fry the onion, garlic and meat. Add the fruits, the acitrón and the raisins. Let cook for 5 minutes and reserve.
2. Blend the tomatoes, cinnamon and cloves. Strain and pour over the meat. Cook until slightly dry. Season with salt and pepper and reserve.
3. Heat the water and soak the almonds for 5 minutes or until they can be peeled easily. Once peeled, blend with the cream and milk.
4. Fill the chili with the meat mixture, bathe with the nogada, garnish with pomegranate and parsley.

Mason eggs

This recipe is a perfect option for breakfast and you can always choose the option with the whole egg or just the whites, something very opportune for those who want to reduce triglycerides and other related problems.

Ingredients

• 6 green tomatoes
• 1 onion
• 2 green chilies
• 1 large garlic clove
• 8 eggs
• ¼ bunch fresh coriander

Process

1. First the tomatoes, chilies and onion are roasted. Once roasted, they are blended together with the garlic and coriander.
2. Then, add the previous mixture to a pot of water and cook until a light sauce is created. Season with salt to taste.
3. Finally, add the eggs to the sauce and let them cook. Those looking for a lighter option can choose to add only the whites.

Chalupas

Although the traditional chalupas have a potato base, in this recipe they were replaced by a lighter and healthier sauce. The recipe mentions the use of small tortillas, which can be substituted for normal-size tortillas.

Ingredients

• 2 tomatoes
• 1 serano pepper
• ⅛ onion
• 1 clove garlic
• salt to taste
• 1 teaspoon of oil
• 8 small / regular corn tortillas
• ½ chicken breast boiled and shredded
• ¼ onion chopped
• 100 grams of grated fresh cheese

Process

1. First we roast the tomato, the chili and ⅛ of onion. Once roasted, we crush them together with the garlic, seasoning to taste. Then we reserve.
2. Secondly, heat the oil in a frying pan to lightly fry each tortilla.
3. Finally, we fill each tortilla with the sauce, the chicken, the onion and the cheese. And to enjoy!

Nopales Salad

Nopales are one of the most traditional vegetables in Mexico. They are well worth a try in this light and nutritious salad.

Ingredients

• 8 medium spineless nopales
• 1 teaspoon baking soda
• salt to taste
• 4 tomatoes diced
• ¼ onion sliced
• 1 avocado, sliced
• ¼ bunch of coriander finely chopped
• crumbled fresh cheese to taste

Process

1. We start by chopping the nopales that we will cook in water. In the water we will add the teaspoon of bicarbonate in addition to salt to taste. Once cooked, we let the nopales drain.
2. Once drained, mix all the ingredients in one ingredient and stir until obtaining a mixture.

We can serve this recipe as a main dish and add shredded chicken to it if we want to make it more complete.

These four Mexican dishes are a clear example of the gastronomic richness present in Mexican cuisine. In addition, due to their nutritious and low-calorie ingredients, they can be a healthy option. Do you dare to try them?