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MEXICAN LUNCH COOKBOOK DELICIOUS AND EASY MEXICAN RECIPES FOR LUNCH Part 2

By BookSumo Press Copyright © by Saxonberg Associates All rights reserved

Published by BookSumo Press, a DBA of Saxonberg Associates http://www.booksumo.com/

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ABOUT THE AUTHOR. BookSumo Press is a publisher of unique, easy, and healthy cookbooks. Our cookbooks span all topics and all subjects. If you want a deep dive into the possibilities of cooking with any type of ingredient. Then BookSumo Press is your go to place for robust yet simple and delicious cookbooks and recipes. Whether you are looking for great tasting pressure cooker recipes or authentic ethic and cultural food. BookSumo Press has a delicious and easy cookbook for you. With simple ingredients, and even simpler step-by-step instructions BookSumo cookbooks get everyone in the kitchen chefing delicious meals. BookSumo is an independent publisher of books operating in the beautiful Garden State (NJ) and our team of chefs and kitchen experts are here to teach, eat, and be merry!

INTRODUCTION Welcome to The Effortless Chef Series! Thank you for taking the time to purchase this cookbook. Come take a journey into the delights of easy cooking. The point of this cookbook and all BookSumo Press cookbooks is to exemplify the effortless nature of cooking simply. In this book we focus on making easy Mexican Lunches. You will find that even though the recipes are simple, the taste of the dishes are quite amazing. So will you take an adventure in simple cooking? If the answer is yes please consult the table of contents to find the dishes you are most interested in. Once you are ready, jump right in and start cooking. — BookSumo Press

TABLE OF CONTENTS

About the Author. Introduction Table of Contents Any Issues? Contact Us Legal Notes Common Abbreviations Chapter 1: Easy Mexican Lunch Recipes Honey & Beans Latin Salad Taco Tuesday’s Lasagna A Baked Mexican Medley Mexican Spicy Wontons Refried Meatloaf Mexican Cheese Dumplings Tostadas San Luis Salmon Shredded Turkey for Tacos Mexican Monday’s Elbow Macaroni Dinner Chapter 2: Easy Fajita Recipes Snow Belt Fajitas Zucchini Black Bean Veggie Fajitas New York Fajitas Mexican Beef Marinade Quesadillas x Fajitas East LA Fajitas

Cinco De Mayo Fajitas American Fajitas Vegetarian Fajitas Barbeque Party Fajitas Chapter 3: Easy Enchilada Recipes Make-Ahead Enchiladas Breakfast Enchiladas Winter Warmer Enchiladas Tuesday’s Dinner Casserole Thanksgiving Left-Over Enchiladas Verde Enchiladas Chicken Taquitos Enchiladas Ground Beef Cream Corn Enchiladas Wednesday’s Enchiladas Tijuana Style Enchiladas Chapter 4: Easy Quesadilla Recipes Quesadillas Tegucigalpa Style November’s Turkey Quesadillas American Quesadillas Brightly Flavored Quesadillas Milanese Quesadillas Louisiana Style Quesadillas Smoky Quesadillas Artisanal Quesadillas Zucchini Button Quesadillas Little Tike Quesadillas Chapter 5: Easy Taco Recipes Jalapeno Lime Sirloin Taco Swiss Chard and Onions Taco

Guacamole and Tomatoes Taco Coleslaw Taco Corn and Beef Taco Shrimp and Cilantro Taco Teriyaki Steak Tacos Cheddar Beef Taco Beans and White Rice Taco Tempeh and Veggie Broth Vegetarian Tacos Soft and Hard Shell Tacos Appendix: Methods For Making Salsa At Home Simple Salsa Medley Hot Chipotle Peach Salsa Chipotle Corn Salsa Avocado Salsa Salsa Verde (Green Salsa from Morelos)

ANY ISSUES? CONTACT US If you find that something important to you is missing from this book please contact us at [email protected].

We will take your concerns into consideration when the 2nd edition of this book is published. And we will keep you updated!

— BookSumo Press

LEGAL NOTES ALL RIGHTS RESERVED. NO PART OF THIS BOOK MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS. PHOTOCOPYING, POSTING ONLINE, AND / OR DIGITAL COPYING IS STRICTLY PROHIBITED UNLESS WRITTEN PERMISSION IS GRANTED BY THE BOOK’S PUBLISHING COMPANY. LIMITED USE OF THE BOOK’S TEXT IS PERMITTED FOR USE IN REVIEWS WRITTEN FOR THE PUBLIC.

COMMON ABBREVIATIONS cup(s) tablespoon teaspoon ounce pound

C. tbsp tsp oz. lb *All units used are standard American measurements

CHAPTER 1: EASY MEXICAN LUNCH RECIPES

HONEY & BEANS LATIN SALAD Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can garbanzo beans, drained 2 C. frozen corn kernels 1/2 onion, finely diced 1 tbsp chopped fresh cilantro 2 jalapeno peppers, seeded and minced (optional) 1 red bell pepper, diced 1/4 C. olive oil 3 tbsp fresh lime juice 1 tsp ground black pepper salt to taste 1/2 tsp honey

Directions In a large bowl, add all the ingredients and mix well. Refrigerate till the flavors blends completely.

Amount per serving (6 total) Timing Information: Preparation Total Time

20 m 40 m

Nutritional Information: Calories Fat Cholesterol Sodium Carbohydrates Protein

10.6 g 34.8g 8.2 g 0 mg 358 mg 10.6 g

* Percent Daily Values are based on a 2,000 calorie diet.

TACO TUESDAY’S LASAGNA Ingredients 1 lb. lean ground beef 1 (1 oz.) package taco seasoning mix 1 (14 oz.) can peeled and diced tomatoes with juice 10 (6 inch) corn tortillas 1 C. prepared salsa 1/2 C. shredded Colby cheese

Directions Set your oven to 350 degrees F before doing anything else. Heat a large skillet on medium-high heat and cook the beef till browned completely. Stir in the taco seasoning and tomatoes. In the bottom of a 13x9-inch baking dish, arrange half of the tortillas evenly. Place the beef mixture over the tortillas evenly. Place the remaining tortillas over the beef mixture and top with the salsa, followed by the cheese. Cook in the oven for about 20-30 minutes.

Amount per serving (5 total) Timing Information: Preparation Cooking Total Time

25 m 20 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

447 kcal 24 g 33.2g 23.2 g 79 mg 899 mg

* Percent Daily Values are based on a 2,000 calorie diet.

A BAKED MEXICAN MEDLEY Ingredients 1 (10.75 oz.) can condensed cream of mushroom soup 1 (10.75 oz.) can condensed cream of chicken soup 1 (4 oz.) can chopped green chili peppers, drained 1/4 C. milk 2/3 C. sour cream 8 (6 inch) flour tortillas 6 boneless chicken breast halves, cooked and cubed 2 C. shredded Cheddar cheese

Directions Set your oven to 350 degrees F before doing anything else and lightly, grease a 13x9-inch baking dish. In a medium bowl, add the cream of mushroom soup, cream of chicken soup, chili peppers, milk and sour cream and mix till well combined. In the bottom of the prepared baking dish, arrange a layer of the tortilla strips. Place 1/2 of the soup mixture, followed by 1/2 of the chicken and 1/2 of the shredded cheese. Repeat the layers till all the ingredients are used completely, ending with a layer of the shredded cheese. Cook, covered in the oven for about 45 minutes. Uncover and cook for about 15 minutes more.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

5m 1h 1h5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

480 kcal 26.6 g 24g 34.8 g 104 mg 1103 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MEXICAN SPICY WONTONS Ingredients 1 lb. pepper-jack cheese, finely shredded 1 (14 oz.) package won ton wrappers 1 C. vegetable oil for deep frying

Directions In the center of each wonton skin, place 1-2 tsp of the shredded cheese. Fold the top and bottom corners toward each other and roll it up like a little egg roll. With wet fingers, seal the wonton. In a deep pan, heat the oil to 365 degrees F and fry the wontons in batches. Drain on paper towels. Serve immediately.

Amount per serving (13 total) Timing Information: Preparation Cooking Total Time

10 m 10 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

240 kcal 13.4 g 18.7g 10.4 g 40 mg 385 mg

* Percent Daily Values are based on a 2,000 calorie diet.

REFRIED MEATLOAF Ingredients 2 lb. lean ground beef 1 (1.25 oz.) package taco seasoning mix 1 (16 oz.) can refried beans 4 (8 inch) flour tortillas 3/4 C. fresh salsa 1/2 C. shredded Cheddar cheese

Directions Set your oven to 350 degrees F before doing anything else. In a medium bowl, add the ground beef and taco seasoning and mix well. In a medium pan, add the refried beans on medium-low and cook till heated completely. Place the ground beef mixture over a large foil paper and press into an about 1-inch thick square shape. Place the refried beans over the flattened beef evenly. Top with the flour tortillas, trimming the edges to fit the square. Top with the salsa and Cheddar cheese, keeping 1/2-1 inch away from the edges of the square. Gently roll the layered beef into a Swiss roll shape, pressing the loaf. Pinch and seal the edges. Wrap in the foil paper and seal. Cook in the oven for about 40-45 minutes. Cut the loaf in half to test the doneness.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

25 m 45 m 1 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

488 kcal 28.8 g 27g 27.8 g 99 mg 886 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MEXICAN CHEESE DUMPLINGS Ingredients 2 links chorizo sausage, cut into small pieces 1/2 C. part-skim ricotta cheese 1 C. shredded queso asadero (white Mexican cheese) 1/2 C. chopped cilantro 1 clove garlic, finely minced 1/2 tsp cumin 1 tsp salt 1 (14 oz.) package round wonton wrappers 1 tsp olive oil 1 tbsp salt

Directions Heat a large skillet on medium heat and cook the chorizo till cooked completely. Remove from the heat and keep aside to cool. In a large bowl, mix together the ricotta, queso asadero, cilantro, garlic, cumin and salt. For the filling in a food processor, add the chorizo and pulse till grounded finely. Add the ricotta mixture in the blender and pulse till well combined. Place a tspful of the filling in the center of a wonton wrapper. With a wet finger, moisten the top half edge of the wrapper. Fold in the half and pinch the edges to seal. Repeat with the the remaining wrappers and filling. In a pan of the boiling water, add the oil and about 1 tbsp of the salt. Gently place raviolis into the water and cook for about 6 minutes. With a slotted spoon, transfer onto a serving platter. Serve with a topping of the marinara sauce.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

20 m 16 m 36 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

386 kcal 16.4 g 40.2g 18 g 50 mg 2322 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TOSTADAS Ingredients 2 tbsp olive oil 1 large onion, cut into rings 1 (15 oz.) can stewed tomatoes 1 (7 oz.) can chipotle peppers in adobo sauce 2 lb. shredded cooked chicken meat 16 tostada shells 1/2 C. sour cream

Directions In a pan, heat the oil on medium heat and sauté the onions for about 5 minutes. Meanwhile, in a blender, add the tomatoes, chipotle peppers and adobo sauce and pulse till pureed. Transfer the tomato mixture into the pan with the chicken. Simmer, covered for about 20 minutes. Place the chicken mixture onto tostada shells and top with a dollop of the sour cream.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 25 m 35 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

402 kcal 20 g 20.5g 33.6 g 91 mg 395 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SAN LUIS SALMON Ingredients 2 tbsp olive oil 2 limes, juiced 2 marinated roasted red peppers, with liquid 1 clove garlic, finely chopped 1/8 tsp ground allspice 1/8 tsp ground cinnamon 1/4 tsp ground cumin 1/4 tsp white sugar salt and pepper to taste 1 1/2 lb. salmon steaks 1 large tomato, cut into thin wedges 3 green onions, chopped 1 C. shredded lettuce 1 lime, sliced

Directions In a large nonreactive bowl, mix together the olive oil, juice of the 2 limes, roasted red peppers, garlic, allspice, cinnamon, cumin, sugar, salt and pepper. Add the salmon steaks and rub with the mixture evenly. Refrigerate, covered for at least 1 hour. Set the broiler of your oven. In a broiler pan, place the salmon steaks in a single layer. Cook under the broiler for about 3-5 minutes per side. In a small bowl, mix together the tomato wedges and green onions. Serve salmon with the tomato mixture, lettuce and lime wedges.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

20 m 10 m 1 h 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

394 kcal 21.6 g 11.9g 38.2 g 119 mg 298 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SHREDDED TURKEY FOR TACOS Ingredients 1 tsp vegetable oil 1 onion, chopped 1 lb. shredded cooked turkey 1 tsp garlic powder 1 large fresh tomato, chopped 1/2 C. water 1 tbsp chopped fresh cilantro salt and pepper to taste

Directions In a skillet, heat the oil on medium heat and sauté the onion till tender. Add the turkey, garlic powder, tomato, water, cilantro, salt and pepper. Simmer, covered for about 5 minutes.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 15 m 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

225 kcal 6.9 g 4.9g 34.1 g 86 mg 180 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MEXICAN MONDAY’S ELBOW MACARONI DINNER Ingredients 1 lb. ground beef 1/2 onion, chopped 1 (12 oz.) package elbow macaroni 1/2 lb. processed cheese (such as Velveeta(R)), diced 1 1/2 C. salsa 1 (15 oz.) can pinto beans, drained and rinsed 1 (14 oz.) can whole kernel corn, drained

Directions Heat a large skillet on medium heat and cook the beef and onion for about 10 minutes. Drain the excess grease from the skillet. Meanwhile in large pan of the lightly salted boiling water, cook the macaroni for about 8 minutes. Drain well. Add the macaroni in the pan with the beef mixture on medium-low heat. Stir in the processed cheese for about 3 minutes. Stir in the salsa, pinto beans and corn and cook for about 5 minutes.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 20 m 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

588 kcal 20.4 g 70.6g 32.3 g 76 mg 1258 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHAPTER 2: EASY FAJITA RECIPES

SNOW BELT FAJITAS Ingredients Fajita Seasoning: 2 tsp seasoned salt 1/4 tsp garlic salt 1/2 tsp black pepper 1/2 tsp cayenne pepper 1 tsp dried oregano 1 1/2 lb. venison, cut into 2 inch strips 4 tbsp vegetable oil 1 medium red bell pepper, cut into 2 inch strips 1 medium yellow bell pepper, cut into 2 inch strips 1 medium onion, cut into 1/2-inch wedges 12 fajita size flour tortillas, warmed

Directions For the fajita seasoning in a bowl, mix together the seasoned salt, garlic salt, black pepper, cayenne pepper and oregano. Sprinkle 2 tsp of the seasoning over the sliced venison and mix well. Refrigerate, covered for about 30 minutes. In a heavy frying pan, heat 2 tbsp of the oil and sauté the bell pepper and onion till tender. Transfer the bell pepper mixture into a bowl. In the same skillet, heat the remaining oil and cook the venison till browned. Add the bell pepper mixture and remaining fajita seasoning and cook till heated through. Served with the warmed tortillas.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

30 m 15 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

688 kcal 23.2 g 78.8g 38.7 g 96 mg 1357 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ZUCCHINI BLACK BEAN VEGGIE FAJITAS Ingredients 1/4 C. olive oil 1/4 C. red wine vinegar 1 tsp dried oregano 1 tsp chili powder garlic salt to taste salt and pepper to taste 1 tsp white sugar 2 small zucchini, julienned 2 medium small yellow squash, julienned 1 large onion, sliced 1 green bell pepper, cut into thin strips 1 red bell pepper, cut into thin strips 2 tbsp olive oil 1 (8.75 oz.) can whole kernel corn, drained 1 (15 oz.) can black beans, drained

Directions In a large bowl mix together the olive oil, vinegar, oregano, chili powder, garlic salt, salt, pepper and sugar. Add the zucchini, yellow squash, onion, green pepper and red pepper and coat with the oil mixture. Refrigerate to marinate for at least 30 minutes. Remove the vegetables from the refrigerator and drain well. In a large skillet, heat the oil on medium-high heat and sauté the vegetables for about 10-15 minutes. Stir in the corn and beans and increase the heat to high. Cook for about 5 minutes.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

20 m 20 m 1 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

198 kcal 14.4 g 17.9g 3g 0 mg 130 mg

* Percent Daily Values are based on a 2,000 calorie diet.

NEW YORK FAJITAS Ingredients 1/4 C. olive oil 1 lime, juiced 3 tbsp chopped fresh cilantro 2 tbsp finely chopped onion 3 cloves garlic, finely chopped 1 1/2 tsp ground cumin 1 tsp salt 1 tsp ground black pepper 2 (8 oz.) boneless New York strip steaks, cut into thin strips 8 (6 inch) white corn tortillas 1 (8 oz.) jar salsa 1 (8 oz.) package shredded Mexican cheese blend

Directions In a bowl, add the olive oil, lime juice, cilantro, onion, garlic, cumin, salt and black pepper and beat till well combined. Transfer the mixture into a resealable plastic bag. Add the steak strips and coat with the marinade generously. Squeeze out the excess air and seal the bag. Refrigerate to marinate for about 4 hours to overnight. Heat a large skillet over medium heat and cook the beef for 15-20 minutes. Serve the cooked beef with the tortillas, salsa and Mexican cheese blend.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

15 m 15 m 4 h 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

699 kcal 42.3 g 31.3g 49.8 g 121 mg 1451 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MEXICAN BEEF MARINADE Ingredients 1/4 C. lime juice 1/4 C. olive oil 1/3 C. water 1 tbsp vinegar 2 tsp soy sauce 2 tsp Worcestershire sauce 1 clove garlic, minced 1/2 tsp chili powder 1/2 tsp beef bouillon paste 1/2 tsp ground cumin 1/2 tsp dried oregano 1/4 tsp ground black pepper 1 pinch onion powder

Directions In a bowl, add all the ingredients and beat till well combined.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

132 kcal 13.7 g 3g 0.4 g 0 mg 182 mg

* Percent Daily Values are based on a 2,000 calorie diet.

QUESADILLAS X FAJITAS Ingredients 2 tbsp vegetable oil, divided 1/2 onion, sliced 1/2 green bell pepper, sliced salt to taste 4 flour tortillas 1/2 lb. cooked steak, cut into 1/4-inch thick pieces 1 C. shredded Mexican cheese blend

Directions In a 10-inch skillet, heat 2 tsp of the oil on medium heat and sauté the onion and green bell pepper for about 5-10 minutes. Stir in the salt and transfer the mixture into a bowl. Brush 1 side of each tortilla with the remaining oil. In the same skillet, place 1 tortilla, oil-side down on medium heat. Sprinkle with 1/2 of the steak, 1/2 of the onion mixture and 1/2 of the Mexican cheese mixture. Place a second tortilla, oil-side up onto the cheese layer, pressing down with a spatula to seal. Cook the quesadilla for about 3-4 minutes per side. Remove the quesadilla from skillet and cut into wedges. Repeat with the remaining ingredients for second quesadilla.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 15 m 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

552 kcal 31.1 g 40g 28 g 79 mg 859 mg

* Percent Daily Values are based on a 2,000 calorie diet.

EAST LA FAJITAS Ingredients Marinade: 4 cloves garlic 1 tbsp kosher salt 3 tbsp lime juice 3 tbsp olive oil 3 tbsp minced fresh cilantro 1 tsp chili powder 1/2 tsp white sugar 1/2 tsp paprika 1/4 tsp cayenne pepper 1 1/2 lb. beef skirt steak, cut across the grain into 1/4-inch strips 6 whole wheat tortillas 1 tbsp canola oil, divided 1 large onion, cut into slices 1 red bell pepper, cut into strips 1 clove garlic, minced 1/4 tsp salt

Directions With a mortar and pestle, grind the garlic with the salt till a paste forms. In a bowl, add the garlic paste, lime juice, olive oil, cilantro, chili powder, sugar, paprika and cayenne pepper and beat well. Transfer the marinade into a resealable plastic bag. Add the skirt steak strips and coat with the marinade. Squeeze out the excess air and seal the bag. Refrigerate to marinate for about 2 hours to overnight. Remove the steak from marinade and shake off the excess.

Set your oven to 300 degrees F. Wrap the tortillas tightly in aluminum foil to form a packet and arrange the packet on a baking sheet. Cook in the oven for about 10 minutes. Remove from the oven and keep warm. In a large skillet, heat 1 tsp of the canola oil on high heat and sauté the onion and bell pepper for about 4-5 minutes. Transfer the onion mixture into a plate. In the same skillet, heat 1 tsp of the canola oil on high heat and cook 1/2 of the steak for about 4-6 minutes. Transfer the steak into the plate with the onion mixture. In the same skillet, heat the remaining canola oil and cook the remaining steak for about 4-6 minutes. Stir in the minced garlic, salt, cooked steak, onion mixture and any accumulated juices and cook till fragrant and heated completely. Remove from the heat and divide the steak mixture between the warm tortillas.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

15 m 25 m 2 h 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

453 kcal 21.8 g 48.1g 27.4 g 38 mg 1974 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CINCO DE MAYO FAJITAS Ingredients 2 tsp olive oil 2 cloves garlic, minced 2 green bell peppers, sliced 2 yellow bell peppers, sliced 1/2 onion, sliced 1 C. mushrooms, sliced 3 green onions, chopped lemon pepper to taste

Directions In a large frying pan over a medium heat and sauté the garlic for about 2 minutes. Stir in the green and yellow bell peppers and sauté for about 2 minutes. Stir in the onions and sauté for about 2 minutes. Stir in the mushrooms and green onions and lemon pepper and cook, covered till the vegetables become tender.

Amount per serving (5 total) Timing Information: Preparation Cooking Total Time

30 m 20 m 50 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

51 kcal 2.2 g 7.8g 1.7 g 0 mg 5 mg

* Percent Daily Values are based on a 2,000 calorie diet.

AMERICAN FAJITAS Ingredients 1 lb. lean steak, cut into strips 1/2 C. fresh lime juice 1/2 tbsp ground black pepper 1 tbsp chopped fresh cilantro 2 tbsp vegetable oil 1 large onion, cut into thin strips 1 julienned green bell pepper 2 lemons, quartered salt and pepper to taste 6 (12 inch) flour tortillas

Directions In a shallow dish, mix together the lime juice, ground pepper and cilantro. Add the steak strips and coat with marinade generously. Refrigerate to marinate for about 2-4 hours. In a large skillet, heat 1 tbsp of the vegetable oil on medium-high heat and stir fry the steak strips till desired doneness. Transfer the steak into a plate and keep aside. In the same skillet, heat the remaining oil on medium-low heat and sauté the onions till tender. Stir in the green peppers and steak and the juice of 1 lemon over the top and cook till the green bell peppers are just tender. Remove the pan from the heat and stir in the salt and pepper. Serve the steak fajitas with the tortillas and lemon wedges on the side.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

20 m 20 m 2 h 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

896 kcal 37.8 g 103.9g 37.8 g 76 mg 1182 mg

* Percent Daily Values are based on a 2,000 calorie diet.

VEGETARIAN FAJITAS Ingredients 3 tbsp olive oil 1 red bell pepper, cut into strips 1 green bell pepper, cut into strips 1 yellow bell pepper, cut into strips 1/2 red onion, chopped 1 lb. seitan, cut into strips 2 tbsp reduced-soy sauce 3 cloves garlic, minced 1 tsp chili powder 1 tsp paprika 1 tsp ground cumin 10 whole grain tortillas

Directions In a large skillet, heat the oil on medium heat and sauté the red bell pepper, green bell pepper, yellow bell pepper and onion for about 3-5 minutes. Add the seitan, soy sauce, garlic, chili powder, paprika and cumin and cook for about 7-10 minutes. Place the seitan filling onto each tortilla and fold the tortilla around filling.

Amount per serving (5 total) Timing Information: Preparation Cooking Total Time

15 m 10 m 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

424 kcal 11.3 g 67.4g 29.7 g 0 mg 924 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BARBEQUE PARTY FAJITAS

Ingredients Marinade: 1/4 C. extra-virgin olive oil 1/2 lime, zested and juiced 2 cloves garlic, minced 1/2 tsp ground cumin 1/4 tsp red pepper flakes 1/4 tsp ground chipotle pepper 1 1/2 lb. beef sirloin, cut into 1-inch cubes 1 red bell pepper, cut into 1-inch cubes 1 green bell pepper, cut into 1-inch cubes 1/2 onion, cut into 1-inch cubes skewers

Directions In a large glass bowl, add the olive oil, lime juice, lime zest, garlic, cumin, red pepper flakes and chipotle pepper and beat till well combined. Add the sirloin and toss to coat evenly. With a plastic wrap, cover the bowl and refrigerate to marinate for about 30 minutes to 2 hours. Set your outdoor grill for medium-high heat and lightly grease the grill grate. Remove sirloin from the marinade and discard the excess marinade. Thread the sirloin, red bell pepper, green bell pepper and onion onto skewers. Cook on the grill until sirloin for about 4 minutes per side.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

20 m 10 m 1h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

248 kcal 16 g 5g 20.4 g 49 mg 44 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHAPTER 3: EASY ENCHILADA RECIPES

MAKE-AHEAD ENCHILADAS Ingredients 1 lb. cooked ham, chopped 3/4 C. sliced green onions 3/4 C. chopped green bell peppers 3 C. shredded Cheddar cheese, divided 10 (7 inch) flour tortillas 5 eggs, beaten 2 C. half-and-half cream 1/2 C. milk 1 tbsp all-purpose flour 1/4 tsp garlic powder 1 dash hot pepper sauce

Directions Grease a 13x9-inch baking dish. In a food processor, add ham and pulse till finely ground. In a bowl, mix together the ham, green onions and green peppers. Place about 1/3 C. of the ham mixture and 3 tbsp of the shredded cheese onto each tortilla, then roll up. Carefully place the tortillas, seam side down, in the prepared baking dish. In a medium bowl, mix together the eggs, cream, milk, flour, garlic powder and hot pepper sauce. Place the egg mixture over the tortillas. Cover and refrigerate for about overnight. Set your oven to 350 degrees F. Cook in the oven for about 50-60 minutes. Sprinkle the casserole with remaining 1 C. of the shredded cheese and cook for about 3 minutes more.

Amount per serving (10 total) Timing Information: Preparation Cooking Total Time

30 m 1h 9 h 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

511 kcal 31.2 g 30.8g 26.2 g 173 mg 1104 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BREAKFAST ENCHILADAS Ingredients 1 (16 oz.) package frozen hash brown potatoes 1 C. diced cooked ham 1 tbsp vegetable oil 1 (4.5 oz.) can diced green chili peppers 1 1/2 C. shredded Cheddar cheese, divided 1 (28 oz.) can green chili enchilada sauce 8 (10 inch) flour tortillas

Directions Set your oven to 375 degrees F before doing anything else. In a large skillet, heat 1 tbsp of the oil on medium-high heat and cook the ham and hash browns till browned. Stir in the diced green chilies and 1/2 C. of the Cheddar cheese and cook till the cheese is melted. Coat the bottom of a 13x9-inch baking dish with a small amount of enchilada sauce. Dip each tortilla in the remaining enchilada sauce, and fill with potatoham mixture. Roll each tortilla tightly and place in the baking dish, seam side down. Top with the remaining sauce and cheese. Cover with a foil paper and cook in the oven for about 20 minutes. Uncover and cook for another 10 minutes more.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

15 m 30 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

483 kcal 24.9 g 53g 18.4 g 37 mg 1578 mg

* Percent Daily Values are based on a 2,000 calorie diet.

WINTER WARMER ENCHILADAS Ingredients 2 lb. ground lamb 1 onion, chopped 1 (14.5 oz.) can diced tomatoes, drained 1 (15.25 oz.) can red kidney beans, drained 1 (8 oz.) package sliced fresh mushrooms 1 (8 oz.) jar salsa 12 (8 inch) flour tortillas 2 C. shredded Cheddar cheese

Directions Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. Heat a large skillet on medium-high heat and cook the lamb and onion for about 4-5 minutes. Stir in the tomatoes, beans and mushrooms and 1/2 of the salsa and cook till heated completely. Place the mixture onto tortillas evenly and roll them. Place the tortillas into the prepared baking dish and top with the remaining salsa and sprinkle with the cheese. Cook in the oven for about 30 minutes.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 30 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

897 kcal 40.7 g 79.9g 49.6 g 142 mg 1394 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TUESDAY’S DINNER CASSEROLE Ingredients 1 (15 oz.) can black beans, rinsed and drained 2 cloves garlic, minced 1 onion, chopped 1 (4 oz.) can diced green chili peppers 1 jalapeno pepper, seeded and minced 1 (8 oz.) package tempeh, crumbled 6 (6 inch) corn tortillas 1 (19 oz.) can enchilada sauce 1 (6 oz.) can sliced black olives 8 oz. shredded Cheddar cheese

Directions Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. In a medium bowl, mix together beans, garlic, onion, chili peppers, jalapeño pepper and tempeh. Place the enchilada sauce into a shallow bowl. Dip three tortillas in the enchilada sauce and place them in the prepared baking dish. Place about 1/2 of the bean mixture on top of the tortillas and repeat. Drizzle the remaining sauce over the casserole and sprinkle with the olives and shredded cheese. Cover and cook in the oven for about 30 minutes. Uncover, and cook for about 15 minutes more.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

15 m 45 m 1h

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

375 kcal 24 g 24.9g 17.4 g 54 mg 709 mg

* Percent Daily Values are based on a 2,000 calorie diet.

THANKSGIVING LEFT-OVER ENCHILADAS Ingredients 2 C. shredded Cheddar and Monterey cheese blend 1 onion, chopped 1 (2 oz.) can sliced black olives 24 (6 inch) corn tortillas 1 (19 oz.) can red enchilada sauce 4 C. cooked turkey, chopped

Directions Set your oven to 350 degrees F before doing anything else and grease a 13x9-inch baking dish. In a small bowl, mix together the cheese, onion and black olives. In a small skillet heat enough oil to lightly coat one tortilla and cook till soft. Remove and immediately, dip in enchilada sauce to coat. Place the turkey and cheese mixture in the center of the tortilla and roll. Place the tortillas in the prepared dish. Repeat till bottom layer of pan is covered with enchiladas. Spread the sauce over bottom layer to cover. Repeat the process with a second layer and spread the remaining sauce on top and sprinkle with the remaining cheese mixture. Cook in the oven for about 20 minutes.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

25 m 20 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

673 kcal 33.5 g 53.6g 41.4 g 136 mg 499 mg

* Percent Daily Values are based on a 2,000 calorie diet.

VERDE ENCHILADAS Ingredients 1 (16 oz.) container sour cream 12 oz. shredded Monterey Jack cheese 1 (20 oz.) can green enchilada sauce 18 (6 inch) corn tortillas 1 (2 oz.) can chopped black olives

Directions Set your oven to 350 degrees F before doing anything else. In a small bowl, mix together the sour cream and 3/4 of the cheese. In a 13x9-inch baking dish, place a small amount of enchilada sauce to coat the bottom. Place 6 tortillas in the bottom of the baking dish and place half of the cheese-sour cream mixture and 1/3 of the olives over the tortillas. Repeat this layer once more and place the remaining enchilada sauce over the last layer of the tortillas. Cook in the oven for about 20 minutes.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

10 m 20 m 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

472 kcal 31.5 g 33.2g 16.7 g 76 mg 354 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHICKEN TAQUITOS ENCHILADAS Ingredients 18 frozen chicken taquitos 1 (14.5 oz.) can mild red enchilada sauce 1 (10.75 oz.) can condensed cream of mushroom soup 1 (8 oz.) package shredded sharp Cheddar cheese

Directions Set your oven to 375 degrees F before doing anything else and grease a 13x9-inch baking dish. Place the taquitos in the prepared baking dish. In a blender, add the enchilada sauce and cream of mushroom soup and pulse till smooth. Place the sauce over the taquitos and sprinkle with the Cheddar cheese. Arrange the baking dish on the middle rack in the oven and cook for about 45 minutes.

Amount per serving (9 total) Timing Information: Preparation Cooking Total Time

10 m 45 m 1 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

894 kcal 45.2 g 91.9g 37.5 g 76 mg 1875 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GROUND BEEF CREAM CORN ENCHILADAS Ingredients 1 lb. lean ground beef 1 (14.75 oz.) can cream-style corn 1/2 lb. VELVEETA(R), cut into 1/2-inch cubes 6 (6 inch) corn tortillas, cut in half 1 (10 oz.) can RO*TEL Diced Tomatoes and Green Chilies, undrained

Directions Set your oven to 350 degrees F before doing anything else. Heat a large skillet on medium heat and cook the beef till browned completely. Drain the excess grease from the skillet and stir in the corn and VELVEETA. Place about 1/3 of the beef mixture into an 8-inch square baking dish and cover with 6 tortilla halves and 1/4 C. of the tomatoes. Repeat the layers. Top with remaining meat mixture and tomatoes to cover. Cook in the oven for about 25 minutes.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

20 m 45 m 60 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

371 kcal 18.5 g 29.3g 23.5 g 79 mg 1010 mg

* Percent Daily Values are based on a 2,000 calorie diet.

WEDNESDAY’S ENCHILADAS Ingredients 1 onion, chopped 1 tbsp butter 1/2 lb. fresh crabmeat 1/4 lb. shrimp - peeled, deveined and coarsely chopped 8 oz. Colby cheese 6 (10 inch) flour tortillas 1 C. half-and-half cream 1/2 C. sour cream 1/4 C. butter, melted 1 1/2 tsp dried parsley 1/2 tsp garlic salt

Directions Set your oven to 350 degrees F before doing anything else. In a large skillet, melt 1 tbsp of the butter and sauté the onion till tender. Remove the skillet from the heat and stir in the crab meat and shrimp. Shred the cheese and mix half of it into the seafood. Place a large spoonful of the mixture into each tortilla and roll the tortillas around the mixture. Place the tortillas in a 13x9-inch baking dish. In a pan, mix together the half-and-half, sour cream, 1/4 C. butter, parsley and garlic salt on medium-low heat. Stir till the mixture is lukewarm and well combined. Place the sauce over the enchiladas and sprinkle with the remaining cheese. Cook in the oven for about 30 minutes.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 40 m 55 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

607 kcal 36.5 g 42.6g 26.8 g 136 mg 1078 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TIJUANA STYLE ENCHILADAS Ingredients 1 tbsp butter 1/2 C. sliced green onions 2 cloves garlic, minced 1 (10 oz.) package frozen chopped spinach , thawed, drained and squeezed dry 1 C. ricotta cheese 1/2 C. sour cream 2 C. shredded Monterey Jack cheese 10 (6 inch) corn tortillas 1 (19 oz.) can enchilada sauce

Directions Set your oven to 375 degrees F before doing anything else. In a pan, melt the butter on medium heat and sauté the onion and garlic for a few minutes. Stir in the spinach and cook for about 5 minutes. Remove from the heat and stir in the ricotta cheese, sour cream and 1 C. of the Monterey Jack cheese. In a skillet, warm the tortillas, one at a time on medium heat for about 15 seconds. Place about 1/4 C. of the spinach mixture in the center of each tortilla and roll them. In a 9x13 inch baking dish, place the tortillas, seam side down and top with the enchilada sauce and sprinkle with the remaining C. of the Monterey Jack. Cook in the oven for about 15-20 minutes.

Amount per serving (5 total) Timing Information: Preparation Cooking Total Time

20 m 20 m 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

578 kcal 39.9 g 34.8g 23.8 g 111 mg 415 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHAPTER 4: EASY QUESADILLA RECIPES

QUESADILLAS TEGUCIGALPA STYLE Ingredients 1 1/2 C. margarine 3 C. white sugar 2 C. sifted all-purpose flour 1 C. rice flour 1 tbsp baking powder 6 room-temperature eggs 2 C. lukewarm milk 2 C. grated Parmesan cheese 1/2 C. white sugar 1/4 C. all-purpose flour 1/4 C. sesame seeds

Directions Set your oven to 350 degrees F before doing anything else and lightly grease and flour a medium glass baking dish. In a bowl, add the margarine and 3 C. of the sugar and beat till fluffy. Add the eggs one at a time, mixing till well combined. In another bowl, mix together 2 C. of the all-purpose flour, rice flour and baking powder. Slowly, add the flour mixture into the egg mixture alternately with the milk, stirring well between each addition. Slowly stir in the Parmesan cheese and transfer the mixture into the prepared baking dish. In a small bowl, mix together 1/2 C. of the sugar, 1/4 C. of the allpurpose flour and sesame seeds. Sprinkle evenly over the mixture in the baking dish. Cook in the oven for about 45 minutes or till a toothpick inserted in the center comes out clean.

Cool completely and cut into squares.

Amount per serving (16 total) Timing Information: Preparation Cooking Total Time

25 m 45 m 2 h 10 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

515 kcal 23.4 g 68g 9.9 g 73 mg 478 mg

* Percent Daily Values are based on a 2,000 calorie diet.

NOVEMBER’S TURKEY QUESADILLAS Ingredients 2 flour tortillas 1/2 C. shredded Cheddar cheese 1/4 lb. shredded cooked turkey meat 2 tbsp cranberry sauce 1/2 jalapeno pepper, seeded and minced 1 green onion, sliced 2 tbsp chopped fresh cilantro

Directions Heat a skillet on medium heat and place 1 tortilla in the skillet. Top with 1/2 of the Cheddar cheese, followed by turkey, cranberry sauce, jalapeño pepper, green onion and remaining Cheddar cheese. Place the remaining tortilla over the top. Cook for about 2-4 minutes per side.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 5m 15 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

141 kcal 5.9 g 11.6g 9.9 g 26 mg 165 mg

* Percent Daily Values are based on a 2,000 calorie diet.

AMERICAN QUESADILLAS Ingredients 1/2 lb. ground beef 1/2 red onion, diced 1 clove garlic, minced 1 pinch salt 1 C. shredded Cheddar cheese, divided 1/4 C. shredded mozzarella cheese 1 tbsp milk 1 tbsp butter, divided 2 (12 inch) flour tortillas 2 tbsp Thousand Island dressing, divided 1 romaine lettuce heart, sliced 1 tomato, sliced 1/2 red onion, sliced

Directions Heat a large skillet and cook the beef, diced onion and garlic for about 5-8 minutes. Stir in the salt and transfer the beef mixture into a pan on low heat. Add 3/4 C. of the Cheddar cheese, mozzarella cheese and milk and Cook, stirring for about 3-5 minutes. In a large skillet, melt half of the butter on medium heat and cook 1 tortilla for about 3 minutes. Flip the tortilla and spread 1 tbsp dressing over the tortilla evenly. Place half of the beef mixture over the tortilla and fold in half. Cook for about 1-2 minutes per side. Transfer into a serving plate. Repeat with second tortilla. Sprinkle the remaining 1/4 C. of the Cheddar cheese over the tortillas.

Keep aside to cool for about 5 minutes. Cut into the wedges and serve with the lettuce, tomato and sliced onion.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

20 m 13 m 38 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

521 kcal 30 g 38.4g 24.4 g 79 mg 777 mg

* Percent Daily Values are based on a 2,000 calorie diet.

BRIGHTLY FLAVORED QUESADILLAS Ingredients 1 (15 oz.) can black beans, drained 1 tbsp vegetable oil 1/2 onion, chopped 1 red bell pepper, chopped 1 tsp chili powder 1 pinch cayenne pepper 1 pinch dried oregano 1 pinch dried basil 1 mango - peeled, seeded and diced 1 (6 oz.) package seasoned chicken-style vegetarian strips 6 (10 inch) flour tortillas 1 (8 oz.) package shredded Cheddar cheese 1 C. arugula leaves 1 (4 oz.) jar jalapeno pepper rings (optional) 1 (8 oz.) jar salsa

Directions In a pan, place the beans on medium heat and cook for about 5 minutes. With a potato masher, mash the beans partially. Reduce the heat to low and keep warm until ready to serve. In a skillet, heat the oil on medium heat and sauté the onion, red bell pepper, chili powder, cayenne pepper, oregano and basil till tender. Stir in the mango and vegetarian chicken strips and cook for about 2 minutes. Heat another skillet on medium heat and cook the tortillas for about 2 minutes per side. Place the black beans over warm tortillas, followed by the mango

mixture, Cheddar cheese, arugula and jalapeño. Fold the tortillas over the filling and top with the salsa to serve.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

10 m 20 m 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

503 kcal 24.2 g 49.2g 23.2 g 39 mg 1421 mg

* Percent Daily Values are based on a 2,000 calorie diet.

MILANESE QUESADILLAS Ingredients 1 lb. thinly sliced chicken breast meat 1/2 tsp salt 1/2 tsp ground black pepper 2 tbsp olive oil 14 slices precooked bacon, chopped 1 (8 oz.) package sliced fresh mushrooms 1 C. Alfredo sauce 1 tsp butter 5 large flour tortillas 2 C. shredded mozzarella cheese

Directions Sprinkle the chicken with the salt and black pepper. In a large skillet, heat the olive oil on medium heat and cook the chicken for about 8-10 minutes. Remove the chicken from the skillet and keep aside. Discard any excess grease from the pan. In the same skillet, add the bacon and mushrooms on medium heat and cook for about 5 minutes. Reduce the heat to low. Cut the chicken into bite-size strips. Add the Alfredo sauce and chicken strips into the skillet and simmer for a few minutes. In another skillet, melt the butter and place a tortilla in the melted butter. Place about 1/5 of the chicken Alfredo mixture onto 1 half of warm tortilla. Sprinkle about 1/5 of the mozzarella cheese over the chicken alfredo

mixture. Fold the tortilla in half and cook for about 3-5 minutes. Carefully flip the quesadilla and cook for about 3-5 minutes. Repeat with the remaining tortillas and filling. Slice the quesadillas into thirds to serve.

Amount per serving (5 total) Timing Information: Preparation Cooking Total Time

20 m 30 m 50 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

880 kcal 46.2 g 65.6g 49.6 g 121 mg 2178 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LOUISIANA STYLE QUESADILLAS Ingredients 1 tbsp butter 1 tbsp olive oil 1/2 red bell pepper, diced 4 green onions, sliced thin 1 tbsp fajita seasoning 1/2 tsp cayenne pepper 12 oz. cooked and peeled whole crawfish tails 6 (10 inch) flour tortillas 8 oz. crumbled queso fresco cheese 1 tbsp butter 1 tbsp olive oil

Directions In a skillet, melt 1 tbsp of the butter and 1 tbsp of the olive oil in a skillet on medium heat and sauté the bell pepper, green onions, fajita seasoning and cayenne pepper for about 4 minutes. Add the crawfish tails and cook a few more minutes and keep aside. Place the tortillas onto a smooth surface and place about half of the queso fresco onto one side of each tortilla. Place the crawfish mixture on top of the cheese evenly and sprinkle with the remaining cheese. Fold the tortillas over the filling, pressing down lightly. In a large skillet, melt 1 tsp of the butter and 1 tsp of the olive oil on medium heat and cook two of the quesadillas for about 3 minutes per side. Repeat with the remaining butter, olive oil and quesadillas. Cut into wedges to serve.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

20 m 30 m 50 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

396 kcal 17.5 g 40.1g 18.9 g 82 mg 628 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SMOKY QUESADILLAS Ingredients 1/2 C. salsa, divided 4 (10 inch) flour tortillas 1/4 C. chopped sweet onion 1/4 C. chopped green bell pepper 1/4 C. chopped red bell pepper 1/4 C. chopped tomato 2 tbsp chopped fresh cilantro 2 tbsp chopped fresh chives 1/4 C. sliced black olives 1 C. cooked and peeled shrimp 1/2 C. shredded Cheddar cheese 1/4 C. sour cream

Directions Set your outdoor grill for low heat and lightly, grease the grill grate. Spread 1 tbsp of salsa on half of each tortilla, followed by the onion, green bell pepper, red bell pepper, tomato, cilantro, chives, olives and shrimp evenly. Sprinkle with the cheese and fold the tortillas in half to cover the filling. Cook the tortillas on the grill for about 2 minutes per side. Serve with remaining salsa and sour cream.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

20 m 10 m 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

374 kcal 14.8 g 41.8g 18.8 g 86 mg 906 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ARTISANAL QUESADILLAS Ingredients 1 tbsp vegetable oil 1 onion, finely diced 2 cloves garlic, minced 1 (15 oz.) can black beans, rinsed and drained 1 green bell pepper, chopped 2 tomatoes, chopped 1/2 (10 oz.) package frozen corn 12 (12 inch) flour tortillas 1 C. shredded Cheddar cheese 1/4 C. vegetable oil

Directions In a large skillet, heat the oil on medium heat and sauté the onion and garlic till tender. Add the beans, bell pepper, tomatoes and corn and cook till heated completely. Spread the bean and vegetable mixture over 6 tortillas evenly. Sprinkle with the Cheddar cheese evenly and top with the remaining tortillas to form quesadillas. In a large skillet, heat 1/4 C. of the oil on medium-high heat and cook the quesadillas till golden browned from both sides, turning once.

Amount per serving (12 total) Timing Information: Preparation Cooking Total Time

15 m 30 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

504 kcal 18.3 g 69.7g 14.7 g 10 mg 913 mg

* Percent Daily Values are based on a 2,000 calorie diet.

ZUCCHINI BUTTON QUESADILLAS Ingredients 1 zucchini, cubed 1 head fresh broccoli, chopped 1 red bell pepper, chopped 1 carrot, chopped 1 yellow onion, chopped 4 small button mushrooms, chopped 4 (10 inch) flour tortillas 1/2 C. shredded sharp Cheddar cheese 1/2 C. shredded Monterey Jack cheese

Directions Set the broiler of your oven and line a baking sheet with the foil paper. In a steamer, place the zucchini, broccoli, bell pepper, carrot, onion and mushrooms over 1 inch of the boiling water. Cook, covered for about 2-6 minutes. Drain well. Place 2 tortillas onto the prepared baking sheet in a single layer. Place the cheddar cheese, vegetables and Monterey jack cheese over each tortilla and top each with another tortilla. Cook under the broiler till golden brown. Carefully flip the side and cook golden brown.

Amount per serving (2 total) Timing Information: Preparation Cooking Total Time

10 m 30 m 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

787 kcal 30.1 g 99.7g 33.1 g 55 mg 1309 mg

* Percent Daily Values are based on a 2,000 calorie diet.

LITTLE TIKE QUESADILLAS Ingredients 4 Mission(R) Kid Size Flour Tortillas with Edible Disney(R) Tortilla Decals 4 tbsp marinara sauce 1 C. mozzarella cheese, shredded 1/2 C. pepperoni, sliced

Directions Spread about 2 tbsp of the marinara sauce over 2 tortillas and sprinkle with 1/2 C. of the shredded cheese and 1/2 C. of the pepperoni. Top with remaining tortillas and press down slightly. Place the quesadilla in a warmed skillet till the tortilla becomes golden brown from both sides. Remove from the skillet and allow pizza quesadilla to cool slightly. Cut each pizza quesadilla into quarters.

Amount per serving (2 total) Timing Information: Preparation Cooking Total Time

20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

731 kcal 39.8 g 51.9g 33.1 g 96 mg 2036 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHAPTER 5: EASY TACO RECIPES

JALAPENO LIME SIRLOIN TACO Ingredients 2 lbs top sirloin steak, cut into thin strips salt and ground black pepper to taste 1/4 C. vegetable oil 18 (6 inch) corn tortillas 1 onion, diced 4 fresh jalapeno peppers, seeded and chopped 1 bunch fresh cilantro, chopped 4 limes, cut into wedges

Directions Stir fry your steak for 6 mins. Then coat it with some pepper and salt. Set it aside. Add more oil to the pan and fry your tortillas. Layer cilantro, steak, jalapenos, and onions on each fried tortilla and then garnish with some lime. Enjoy.

Amount per serving (9 total) Timing Information: Preparation 15 m

Cooking 10 m

Total Time 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

379 kcal 21.4 g 28.1g 20.3 g 58 mg 69 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SWISS CHARD AND ONIONS TACO Ingredients 1 1/2 tbsps olive oil 1 large onion, cut into 1/4-inch slices 3 cloves garlic, minced 1 tbsp red pepper flakes, or to taste 1/2 C. chicken broth 1 bunch Swiss chard, tough stems removed and leaves cut crosswise into 1 1/2-inch slices 1 pinch salt 12 corn tortillas 1 C. crumbled queso fresco cheese 3/4 C. salsa

Directions Stir fry your onions for 11 mins and then combine in some red pepper flakes, and garlic and cook for another 2 mins. Add into the onions: salt, chicken broth, and Swiss chard. Place a lid on the pan and set the heat to low. Simmer for 7 mins. Take off the lid and raise the heat a bit. Stir the contents for 6 mins until no liquid remains. Shut off the heat fully. Get a 2nd pan and toast the tortillas for 2 mins each side with a low level of heat. Layer queso fresco cheese, chard mix, and salsa on each tortilla. Enjoy.

Amount per serving (4 total) Timing Information: Preparation 20 m

Cooking 45 m

Total Time 1h5m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

354 kcal 13 g 48.8g 14.4 g 20 mg 531 mg

* Percent Daily Values are based on a 2,000 calorie diet.

GUACAMOLE AND TOMATOES TACO Ingredients 1 (14.5 oz.) can whole tomatoes, drained, rinsed, patted dry 2 roma tomatoes, quartered 1 onion, chopped, divided 1 clove garlic, coarsely chopped 1/4 C. fresh cilantro 1/2 jalapeno pepper salt and pepper to taste 4 avocados, halved with pits removed 12 (6 inch) whole wheat tortillas 1 (15 oz.) can kidney beans, rinsed and drained 2 C. torn romaine lettuce

Directions Set your oven to 350 degrees before doing anything else. Enter the following into a blender or processor: jalapenos, fresh and canned tomatoes, garlic, and half of your onions. Process or pulse a few times. Do not make a smooth mix. Only dice the contents a bit. Get a bowl, mix until smooth: pepper, the rest of the onions, salt, and avocados. Get a casserole dish and cook your tortillas in the oven for 5 mins. Layer on each tortilla: lettuce, guacamole, salsa, and beans. Enjoy.

Amount per serving (6 total) Timing Information: Preparation 15 m

Cooking 5m

Total Time 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

455 kcal 21.1 g 70.1g 13.8 g 0 mg 604 mg

* Percent Daily Values are based on a 2,000 calorie diet.

COLESLAW TACO Ingredients 1/2 small head cabbage, chopped 1 jalapeno pepper, seeded and minced 1/2 red onion, minced 1 carrot, chopped 1 tbsp chopped fresh cilantro 1 lime, juiced

Directions Simply combine all the ingredients in a bowl. Enjoy on warm tortillas with your choice of meat and salsa.

Amount per serving (6 total) Timing Information: Preparation 20 m

Cooking

Total Time 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

27 kcal 0.1 g 6.6g 1.1 g 0 mg 19 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CORN AND BEEF TACO Ingredients 2 lbs ground beef 1 onion, chopped 2 (15 oz.) cans ranch-style beans 1 (15.25 oz.) can whole kernel corn 1 (10 oz.) can diced tomatoes with green chile peppers 1 (14.5 oz.) can peeled and diced tomatoes with juice 1 (1.25 oz.) package taco seasoning mix

Directions Cook your onions and beef for 10 mins then remove oil excesses. Combine with the beef your chili peppers, beans, taco seasoning, tomatoes, and corn. Stir the contents for a min. Cook over medium heat for 17 mins. Enjoy.

Amount per serving (8 total) Timing Information: Preparation 15 m

Cooking 30 m

Total Time 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

520 kcal 30.7 g 32.6g 26.7 g 96 mg 1289 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SHRIMP AND CILANTRO TACO Ingredients 1 mango - peeled, seeded and diced 1 ripe avocado - peeled, pitted, and diced 2 tomatoes, diced 1/2 C. chopped fresh cilantro 1/4 C. chopped red onion 3 cloves garlic, minced 1/2 tsp salt 2 tbsps lime juice 1/4 C. honey butter 1 lb salad shrimp 4 (10 inch) flour tortillas, warmed

Directions Get bowl combine: lime juice, mango, salt, avocadoes, garlic, onions, and cilantro. Place a lid or some plastic wrap on the bowl. Put the bowl in the fridge for 40 mins. Stir fry your shrimp for 4 mins in the honey butter. Layer on your tortillas: mango mix, and shrimp. Enjoy.

Amount per serving (4 total) Timing Information: Preparation 15 m

Cooking 2m

Total Time 47 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

567 kcal 23.1 g 59.5g 31.2 g 188 mg 951 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TERIYAKI STEAK TACOS Ingredients 4 Mission(R) Soft Taco Flour Tortillas 8 oz. sirloin steak, chopped into 1x1/4-inch pieces 1/2 C. teriyaki marinade 1/2 C. cucumber, grated 1/2 C. carrots, shredded 1/2 tsp fresh ginger, grated 1/2 tsp black sesame seeds 1 tbsp fresh orange juice 1/2 tsp soy sauce 1/2 tsp honey Salt and pepper to taste 1/2 C. sliced green onions

Directions Get a bowl, mix: teriyaki and steak. Place a lid on the container and put it in the fridge for 30 mins. Get a 2nd bowl, combine: honey, pepper, cucumbers, ginger, soy sauce, carrots, sesame seeds, salt, and orange juice. Put this in the fridge as well with a covering until you are ready to assemble your tacos. Stir fry your steak and marinade for 12 mins. Layer the following on each tortillas: sliced green onions, one fourth C. of carrot mix, and an even amount of steak.

Amount per serving (2 total) Timing Information: Preparation 30 m

Cooking 10 m

Total Time 40 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

465 kcal 15 g 69.7g 33.2 g 49 mg 3853 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHEDDAR BEEF TACO Ingredients 10 fluid oz. warm water 3/4 tsp salt 3 tbsps vegetable oil 4 C. all-purpose flour 2 tsps active dry yeast 1 (6 oz.) can tomato paste 3/4 C. water 1 (1.25 oz.) package taco seasoning mix, divided 1 tsp chili powder, or to taste 1/2 tsp cayenne pepper, or to taste 1 (16 oz.) can fat-free refried beans 1/3 C. salsa 1/4 C. chopped onion 1/2 lb ground beef 4 C. shredded Cheddar cheese

Directions Enter the following into a bread machine: yeast, water, flour, oil, and salt. Use the dough cycle. Occasionally check the dough to make sure it is not too dry if so add some water. Get a bowl, mix: 3/4 taco seasoning, cayenne pepper, water chili powder, and tomato paste. Get a 2nd bowl, mix: onions, salsa, and refried beans. Set your oven to 400 degrees before doing anything else. Stir fry your ground beef remove oil excesses. Then put some water and the rest of the taco seasoning. Let the contents simmer for 4 mins then shut the heat. Take your dough, once the machine is done, and break it into two pieces.

Flatten the dough into two 12 inch circular layers. On each dough piece layer: tomato mix, bean mix, beef, and cheese. Cook in the oven for 17 mins. After 7 mins turn the contents.

Amount per serving (16 total) Timing Information: Preparation 2h

Cooking 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

338 kcal 16.1 g 32.7g 14.8 g 42 mg 708 mg

* Percent Daily Values are based on a 2,000 calorie diet.

Total Time 2 h 20 m

BEANS AND WHITE RICE TACO Ingredients 3 tomatoes, seeded and chopped 2 avocados, chopped 1 small onion, chopped 1/4 C. chopped fresh cilantro 2 cloves garlic, minced 1 lime, juiced 2 tbsps vegetable oil 8 corn tortillas 1 (15 oz.) can black beans, drained and rinsed 1 C. cooked white rice 2 tbsps chopped fresh cilantro 1 dash green pepper sauce

Directions Get a bowl, combine then toss: garlic, tomatoes, lime juice, one fourth C. cilantro, onions, and avocados. For 2 mins per side cook your tortillas in veggie oil. Layer on each tortilla: 2 tbsps of beans, tomato mix, 2 tbsps of cilantro and green pepper sauce, 2 tbsps of cooked rice. Enjoy.

Amount per serving (4 total) Timing Information: Preparation 15 m

Cooking 10 m

Total Time 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

512 kcal 23.7 g 67.2g 13.7 g 0 mg 448 mg

* Percent Daily Values are based on a 2,000 calorie diet.

TEMPEH AND VEGGIE BROTH VEGETARIAN TACOS Ingredients 2 tbsps extra virgin olive oil 1 small onion, minced 2 cloves garlic, minced 1 (8 oz.) package spicy flavored tempeh, coarsely grated 1/2 C. vegetable broth 2 tbsps taco seasoning mix 1 tsp dried oregano 1/2 tsp ground red pepper (optional)

Directions Stir fry your onions for 6 mins in oil. Combine in garlic and cook for another 3 mins. Add in your tempeh and cook for 6 more mins. Add in the veggie broth to the onions, add in the taco seasoning, red pepper, and oregano. Lower the heat and let the mix cook until all the liquid is removed. This should take about 7 mins. Layer the mix on tacos or tortillas. Enjoy.

Amount per serving (4 total) Timing Information: Preparation 15 m

Cooking 15 m

Total Time 30 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

199 kcal 13 g 11.4g 10.9 g 0 mg 392 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SOFT AND HARD SHELL TACOS Ingredients 1 1/4 lbs ground beef 1/2 onion, chopped 1 (1.25 oz.) package dry taco seasoning mix 3/4 C. water 1 (14 oz.) can refried beans 4 oz. process cheese food (such as Velveeta(R)), cut into small cubes 10 (6 inch) flour tortillas, warmed 10 crisp taco shells, warmed

Directions For 11 mins fry your onions and beef. Then remove any excess oils. Get a saucepan and add water and taco seasoning. Get this mixture boiling. Once boiling lower the heat and let it simmer for 12 mins. After 12 mins combine the taco seasoning mix with the beef and let the contents continue to lightly boil. Get a 2nd saucepan and mix cubed cheese and refried beans together. Heat for 10 mins stir and heat for 12 more mins. Layer each tortilla with an equal amount of refried beans and cheese. Fold each tortilla around a taco. Then add in your seasoned ground beef.

Amount per serving (10 total) Timing Information: Preparation 10 m

Cooking 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

347 kcal 16 g 31.9g 17.5 g 49 mg 801 mg

* Percent Daily Values are based on a 2,000 calorie diet.

Total Time 30 m

APPENDIX: METHODS FOR MAKING SALSA AT HOME

SIMPLE SALSA MEDLEY Ingredients 1 (14.5 oz.) can whole peeled tomatoes 1 fresh jalapeno pepper, seeded 1 chipotle chili in adobo sauce, seeded 1 (1 inch) piece dried ancho chili pepper 1 clove garlic 2 1/2 tbsps chopped onion 1 tbsp chopped fresh cilantro 1 tbsp lemon juice, or to taste 3/4 tsp salt 1/4 tsp white sugar, or to taste 1/4 tsp ground cumin

Directions In a blender, add all the ingredients and pulse till desired consistency. Transfer into a bowl and keep aside till the flavors blend completely.

Amount per serving (8 total) Timing Information: Preparation Cooking Total Time

20 m 1 h 20 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

14 kcal 0.2 g 3.2g 0.5 g 0 mg 299 mg

* Percent Daily Values are based on a 2,000 calorie diet.

HOT CHIPOTLE PEACH SALSA Ingredients 1 C. sliced canned peaches, drained and chopped 1/3 C. chopped red onion 2 cloves garlic, minced 1 1/2 tsps minced fresh ginger root 2 tsps minced chipotle peppers in adobo sauce 1/3 C. chopped fresh cilantro 1/2 lime, juiced salt and pepper to taste

Directions In a large bowl, add all the ingredients and mix till well combined. Refrigerate to chill before serving.

Amount per serving (4 total) Timing Information: Preparation Cooking Total Time

10 m 10 m 20 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

41 kcal 0.1 g 10.3g 0.8 g 0 mg 17 mg

* Percent Daily Values are based on a 2,000 calorie diet.

CHIPOTLE CORN SALSA Ingredients cooking spray 2 C. frozen corn 2 vine-ripened tomatoes, cut into 1/2 inch pieces 1 small red onion, diced 3/4 C. diced red bell pepper 2 jalapeno peppers - seeds removed and reserved, flesh minced 2 tsps finely chopped canned chipotle pepper 4 tbsps fresh lime juice 1 tbsp olive oil 1/4 C. chopped fresh cilantro salt to taste

Directions Heat a lightly greased large skillet on medium-high heat. Cook the corn till browned, stirring occasionally and transfer into a large bowl. Add the remaining the ingredients and stir to combine and serve.

Amount per serving (20 total) Timing Information: Preparation Cooking Total Time

15 m 10 m 25 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

28 kcal 0.9 g 5.1g 0.8 g 0 mg 4 mg

* Percent Daily Values are based on a 2,000 calorie diet.

AVOCADO SALSA Ingredients 1 mango, peeled, seeded and diced 1 avocado, peeled, pitted, and diced 4 medium tomatoes, diced 1 jalapeno pepper, seeded and diced 1/2 C. chopped fresh cilantro 3 cloves garlic, diced 1 tsp salt 2 tbsps fresh lime juice 1/4 C. chopped red onion 3 tbsps olive oil

Directions Get a bowl, mix: garlic, mango, cilantro, avocado, and tomatoes. Stir the mix then add in your olive oil, salt, red onions, and lime juice. Stir your salsa to evenly distribute the liquids. Then place a covering of plastic on the bowl and put everything in the fridge for 40 mins. Enjoy.

Amount per serving (6 total) Timing Information: Preparation Cooking Total Time

15 m 45 m

Nutritional Information: Calories Fat Carbohydrates Protein Cholesterol Sodium

158 kcal 12 g 13.8g 1.9 g 0 mg 397 mg

* Percent Daily Values are based on a 2,000 calorie diet.

SALSA VERDE (GREEN SALSA FROM MORELOS) Ingredients: 2 pounds tomatillos, husked 2 fresh jalapeno peppers 3 cloves garlic, peeled 1 dash cloves 1/2 tsp ground cumin 1 dash black pepper 1 tsp chicken bouillon granules, or salt Directions: Cook tomatillos, jalapenos and garlic in a large sized pan after putting in water. Now bring this to a boil and cook for about 10 minutes or until the color of the tomatillos turn yellow after turning down the heat to medium. Allow it to cool down for 10 minutes and after removing all the water from; put these tomatillos, along with cloves, pepper, cumin and chicken bouillon into the blender. Blend until the required smoothness is achieved. Serve.

Serving: 1 quart Timing Information: Preparation 10 min

Cooking 10 min

Total Time 30 min

Nutritional Information: Calories Carbohydrates Cholesterol Fat Fiber Protein Sodium

20 kcal 3.7 g < 1 mg 0.6 g 1.2 g 0.6 g 24 mg

* Percent Daily Values are based on a 2,000 calorie diet.

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