Naturally Healthy Mexican Cooking: Authentic Recipes for Dieters, Diabetics & All Food Lovers

AS WITH NEARLY everything else, Mexicans have developed new and delicious ways of preparing eggs.

MOTUL-STYLE EGGS

4 servings

My favorite Mexican egg dish is Huevos Motuleños, from the town of Motul, just northeast of Mérida in Yucatán state. Whenever I have them I’m transported to casual cafés where the tropical breeze is only partially cooled by ceiling fans. The dish takes a little effort and timing, but most of the ingredients can be prepared in advance. The refried beans used in Huevos Motuleños are often made with frijoles colados, black beans that have been strained before being fried, but making refried beans from our Quick Beans (page 68) recipe works well.

Traditionally, the corn tortillas are fried in a little oil at about 350°F, just long enough so that they just begin to harden. While I use the microwave to soften corn tortillas for enchiladas, when you give them enough time to become a bit stiffer, they become tough. Putting the sprayed tortillas on oven racks in a 350° oven for about 4 minutes works fairly well, but do not leave them much longer or they will also be tough and difficult to cut. The nutrition information is based on the oven method. The neatest way to fry the eggs is with egg molds, thin steel circles about the size of a corn tortilla that keep two eggs together and perfectly round.

INGREDIENTS

8 corn tortillas

Cooking spray for softening the tortillas and frying the eggs

1 cup Refried Black Beans (page 67) or made from the Quick Beans recipe

8 eggs, with 2 each broken into 4 small cups

1 cup Yucatán-style Tomato Salsa (page 49) 1 cup frozen green peas, simmered in water for about 1-1/2 minutes, drained and reserved

3 ounces of low-sodium ham, cut into 1/4-inch dice

2 tablespoons grated cotija cheese

DIRECTIONS

Prepare the tortillas. Cook the tortillas until they are just beginning to harden but not crisp. Do this either by passing them through hot oil or by baking them as described above. Place 1 cooked tortilla on each of four serving plates, reserving the other 4 tortillas. If not already hot, heat the beans in a microwave and spread 1/4 cup of them on top of each tortilla on the plates.

Cook the eggs and finish the dish. Spray 1 or 2 nonstick skillets with cooking spray and heat over medium heat. Fry the eggs 2 at a time until they are done as you like them. Traditionally, they are served sunny-side up. Place 2 cooked eggs on the beans and cover with the remaining tortillas. Spoon some of the salsa on each egg “sandwich,” and top with equal amounts of the peas, ham, and cheese.

PER SERVING

Tortilla Española

SPANISH-STYLE OMELET

4 servings

This version of the famous Spanish tortilla—actually a very special kind of omelet—is loosely based on one I found in The New Spanish Table by Anya Von Bremzen. It is especially good served with aioli or, as it is called in Spain, allioli. It heats up well and is also very good at room temperature. Turning the omelet takes a little bit of dexterity but is well worth the effort. Jars of roasted and peeled piquillo peppers are available in most supermarkets.

INGREDIENTS

4 tablespoons extra-virgin olive oil

1-1/4 cups chopped onions

10 ounces russet potatoes, peeled and cut into 1/2 inch pieces

5 large eggs (about 9 ounces after shelling)

1/8 heaping teaspoon salt Freshly ground black pepper, to taste

1/3 cup roasted and peeled piquillo, red bell, or poblano peppers, chopped

DIRECTIONS

Cook the vegetables. Heat 2 tablespoons of the oil in a nonstick skillet over medium heat until it shimmers. Add the onions and cook until they are soft, turning down the heat if necessary to keep them from browning. Add the potatoes, lower the heat to medium-low, and cook, turning frequently, until the potatoes are soft but not browned. Remove the potato-onion mixture to a bowl and allow it to cool.

When the potato mixture has cooled, add the eggs, salt, pepper, and the roasted pepper.

Cook the omelet on the first side. Heat a 9-inch skillet over medium-high heat. Add the remaining 2 tablespoons oil, and as soon as it begins to smoke, add the egg mixture. Turn the heat down to medium-low and allow the mixture to cook until it is nearly but not completely set, occasionally shaking the pan. There will still be some liquid on the top, but not enough to quickly run out when the omelet is turned.

Cook the omelet on the second side. Remove the skillet from the heat and run a thin spatula around the edges of and underneath the omelet to make sure it will not stick to the pan. Place a plate slightly larger than the skillet on top of the skillet and, using oven mitts, quickly flip the skillet so that the omelet lands on the plate. Slide the omelet back into the skillet, cooked side up, and continue cooking for about 4-1/2 minutes, or until the eggs are firm and cooked through. Flip the omelet onto a plate and allow it to set for 5 minutes before serving.

PER SERVING

Huevos Tirados

TOSSED EGGS

4 servings

The name Huevos Tirados probably comes from the fact that the eggs are only partially cooked before the black beans are added, and then the ingredients are tossed, or thrown, together. In any case, they make a terrific breakfast or brunch and can literally be thrown together in just a few minutes. The amount of salt depends on how much sodium the beans have. I usually use canned beans with no salt added, and that is what the recipe calls for. The same goes for the amount of liquid added to the beans. They should be runnier than finished refried beans but not so runny that they do not hold together. Because it is important not to overcook the eggs, the recipe calls for heating the beans before they are added to the eggs. For me the easiest way to do that is to use a microwave, but they could also be heated on the stove.

INGREDIENTS

For the beans

1 tablespoon extra-virgin olive oil

2/3 cup finely chopped white onion

4 teaspoons finely chopped jalapeño chile

1 clove garlic, finely chopped

2 cups cooked black beans, cooking liquid reserved

3/4 cup liquid from the beans

1/2 teaspoon ground cumin

1/2 teaspoon dried leaf oregano

1/4 teaspoon salt, or to taste

For the eggs

1/4 teaspoon salt, or to taste

1/4 teaspoon ground black pepper

6 large eggs

2 tablespoons butter substitute

1-1/2 tablespoons grated cotija cheese

DIRECTIONS

Prepare the beans. Heat a skillet over medium heat, add the olive oil, onions, and jalapeño, and cook, stirring frequently, until the onion is soft and just beginning to brown. Add the garlic and cook 1 minute. Put the onion mixture into the bowl of a food processor, add the beans, about 1/2 cup of their liquid, the cumin, oregano, and salt, and purée. If necessary, add enough more bean liquid so that the beans are a little runnier than you want them to be when finished. Place the beans in a microwave-safe bowl and reserve.

Finish the dish. Stir the salt and pepper into the eggs and beat them until the yolks and whites are well combined. Just before you cook the eggs, heat the beans in the microwave until they are very hot. Heat a skillet over medium heat, add the butter substitute, and when it has melted, pour in the eggs. Using a large spoon or heatproof rubber spatula, stir the eggs using large, sweeping strokes. Just as the eggs come together and begin to solidify, fold the beans into them. Because the eggs will continue to cook after you remove them from the pan, serve the Huevos Tirados as soon as they appear to be cooked through and firm. Sprinkle some of the cheese over each portion and serve.

PER SERVING

Ojos de Buey

EYES OF THE OX

4 servings

The name of this delicious Old Spanish California dish comes from the fact that the egg yolks resemble the eyes of an ox, which makes a great presentation. For 2 servings I use an iron skillet about 7 inches in diameter, measured at the bottom, and for 4 servings, a 9-inch one. For a great presentation you could also use individual baking dishes about 5 inches in diameter.

INGREDIENTS

8 large eggs

2 cups Chile Sauce (page 45)

Cooking spray

4 corn tortillas

1 cup pitted and sliced black California olives

2 tablespoons grated cotija cheese

2 tablespoons minced parsley

DIRECTIONS

Preheat your oven to 350°F.

Ready the eggs. Break 2 eggs each into 4 small dishes.

Cook the eggs. Bring the Chile Sauce to a boil, remove it from the heat, and allow it to cool for 1 minute. Spray the bottom of the skillet or baking dishes with cooking spray and pour in the Sauce. Carefully put each serving of 2 eggs into the skillet or baking dishes with the Chile Sauce, place them in the oven, and bake until the eggs are set, 8–12 minutes.

Serve the eggs. While the eggs are cooking, spray the tortillas on both sides with cooking spray, wrap them in a towel or place them in a tortilla warmer, and microwave for about 40 seconds.

Just before serving, place a softened tortilla on each of four small plates. With a spatula, carefully place a pair of eggs on the tortilla and spoon the rest of the Chile Sauce around the edges. If using individual baking dishes, serve the tortillas on the side. In either case, place a piece of sliced olive in the center of each yolk to resemble the ox’s eyeball and the rest of them around the edge of the sauce. Sprinkle on the cheese and garnish with the parsley.

PER SERVING

Chilaquiles Sencillos

SIMPLE CHILAQUILES

4 servings

Chilaquiles usually consist of things like eggs, meat or poultry, and, often, leftovers, all tossed with crispy little bits of tortilla chips and salsa and topped with cheese. Not only do they invite creativity but they are also one of the most underutilized dishes in Mexican restaurants. They are usually served for breakfast or brunch and sometimes as a side dish. Although the following recipe is probably the easiest you’ll find anywhere, it will get raves from friends and family in return for just a few minutes of preparation. Use any mild salsa, red or green. My favorites are the Ancho and Chile de Árbol Salsa (page 43), the Chile Sauce (page 45), or the Fresh Tomatillo Salsa (page 39), which imparts a delicious citrusy flavor. You can make the chips from scratch or use packaged ones, preferably unsalted. While this recipe is designed to show how easy the dish can be, you can certainly make it even better by sautéing some onion and maybe some chopped ham or chorizo before adding the eggs and adding some minced cilantro or chives to the eggs.

INGREDIENTS

2 tablespoons butter substitute

8 large eggs, beaten until smooth

1/4 teaspoon salt

1-1/3 cups (about 1-1/2 ounces) fried tortilla chips, either fried at home from tortillas cut into strips 1/4-inch wide by 1-1/2-inches long or purchased chips crushed into small pieces

1–1-1/4 cups mild salsa, red or green

1/4 cup grated cotija cheese

DIRECTIONS

Place the butter substitute in a large nonstick skillet over medium heat. When it is melted, add the eggs and salt and begin stirring and folding them in long, sweeping motions. As soon as the eggs begin to solidify, add the tortilla chips and salsa and continue stirring until the eggs are done as you like them. Sprinkle 1 tablespoon of cheese over each serving.

PER SERVING

Huevos Rancheros

RANCH-STYLE EGGS

4 servings

Huevos Rancheros is probably the most popular Mexican egg dish and comes in countless variations. It consists of semicrisp corn tortillas topped with fried eggs that are usually covered with a tomato-based Ranchero Sauce. Sometimes a green chile sauce is used, especially in New Mexico. As with the Huevos Motuleños recipe, to reduce calories and fat, I suggest that the tortillas be prepared by spraying them on both sides with cooking spray then baking them for a few minutes. The dish is usually served with Refried Beans alongside the eggs and tortillas or under the eggs on the tortillas.

INGREDIENTS

4 corn tortillas

Cooking spray

8 large eggs

2 cups Refried Beans (page 67), heated

2 cups Ranchero Sauce (page 39), heated

1/4 cup cotija cheese

3 tablespoons chopped cilantro

DIRECTIONS

Preheat your oven to 350°F.

Cook the tortillas. Spray the tortillas on both sides with cooking spray, put them on a rack in the oven, and bake until they just begin to harden, about 4 minutes. Remove the tortillas and place them on serving plates.

Cook the eggs. Break 2 eggs each into 4 small bowls. Heat a large nonstick skillet over medium heat, spray it with cooking spray, and put in each pair of eggs, using circular egg molds, if you wish. You will probably have to do this in two batches.

Finish the dish. Place equal portions of the beans either on the tortillas or on one side of them. When the eggs are done as you like them, place each pair on top of a tortilla (or the tortilla and beans). Top each pair of eggs with a half cup of Ranchero Sauce, and then garnish with the cheese and cilantro.

PER SERVING

Huevos Beneficiosos

BENEFICIAL EGGS

4 servings

Using the delicious and nutritious Romesco Sauce instead of hollandaise, this dish produces a healthy Mexican answer to Eggs Benedict. The eggs can also be placed on halved English muffins instead of the tortilla sandwiches, if you wish.

INGREDIENTS

4 ounces part skim milk mozzarella cheese

8 corn tortillas

2 poblano chiles, roasted, peeled, and cut in half (page 16)

4 ounces thinly sliced low-sodium ham

Cooking spray

4 large eggs

1/2 cup Romesco Sauce (page 50)

DIRECTIONS

Form the tortilla “sandwiches.” Sprinkle 1/2 ounce cheese on each of 4 tortillas, top them with equal portions of the chiles and ham, and add the remaining 1/2 ounce cheese. Top with the last 4 tortillas and reserve.

Cook the tortilla “sandwiches.” Heat a large nonstick skillet or griddle over medium heat. Spray it with cooking spray and place the tortilla sandwiches on it. Allow them to cook until their bottoms begin to turn golden brown, then spray the top tortillas with oil and turn them. Continue cooking until the bottom tortillas begin to brown then place them on each of 4 serving plates.

Cook the eggs and finish the dish. Spray more cooking spray onto the skillet and cook the eggs, either up or over easy, or you may poach them. When they are done, place them on top of the tortilla “sandwiches” and top each with 2 tablespoons of the Romesco Sauce.

PER SERVING