Cookbook - Mexican Lunch Cookbook - BookSumo Press

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
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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
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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) C.
tablespoon tbsp
teaspoon tsp
ounce oz.
pound 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 20 m
Total Time 40 m
Nutritional Information:
Calories 10.6 g
Fat 34.8g
Cholesterol 8.2 g
Sodium 0 mg
Carbohydrates 358 mg
Protein 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.
Timing Information:
Preparation 25 m
Cooking 20 m
Total Time 45 m
Calories 447 kcal

Fat 24 g
Carbohydrates 33.2g
Protein 23.2 g
Cholesterol 79 mg
Sodium 899 mg

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.
Timing Information:
Preparation 5m
Cooking 1h
Total Time 1h5m
Calories 480 kcal

Fat 26.6 g
Carbohydrates 24g
Protein 34.8 g
Cholesterol 104 mg
Sodium 1103 mg

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.
Timing Information:
Preparation 10 m
Cooking 10 m
Total Time 20 m
Calories 240 kcal

Fat 13.4 g
Carbohydrates 18.7g
Protein 10.4 g
Cholesterol 40 mg
Sodium 385 mg

REFRIED MEATLOAF
Ingredients
1 (1.25 oz.) package taco seasoning mix
1 (16 oz.) can refried beans
3/4 C. fresh salsa
1/2 C. shredded Cheddar cheese
Directions
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.
Cut the loaf in half to test the doneness.
Timing Information:
Preparation 25 m
Cooking 45 m
Total Time 1 h 10 m
Calories 488 kcal

Fat 28.8 g
Carbohydrates 27g
Protein 27.8 g
Cholesterol 99 mg
Sodium 886 mg

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.
Timing Information:
Preparation 20 m
Cooking 16 m
Total Time 36 m
Calories 386 kcal

Fat 16.4 g
Carbohydrates 40.2g
Protein 18 g
Cholesterol 50 mg
Sodium 2322 mg

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.
Timing Information:
Preparation 10 m
Cooking 25 m
Total Time 35 m
Calories 402 kcal

Fat 20 g
Carbohydrates 20.5g
Protein 33.6 g
Cholesterol 91 mg
Sodium 395 mg

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.
Timing Information:
Preparation 20 m
Cooking 10 m
Total Time 1 h 30 m
Calories 394 kcal

Fat 21.6 g
Carbohydrates 11.9g
Protein 38.2 g
Cholesterol 119 mg
Sodium 298 mg

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
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.
Timing Information:
Preparation 10 m
Cooking 15 m
Total Time 25 m
Calories 225 kcal

Fat 6.9 g
Carbohydrates 4.9g
Protein 34.1 g
Cholesterol 86 mg
Sodium 180 mg

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.
Timing Information:
Preparation 10 m
Cooking 20 m
Total Time 30 m
Calories 588 kcal

Fat 20.4 g
Carbohydrates 70.6g
Protein 32.3 g
Cholesterol 76 mg
Sodium 1258 mg

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.
Timing Information:
Preparation 30 m
Cooking 15 m
Total Time 45 m
Calories 688 kcal

Fat 23.2 g
Carbohydrates 78.8g
Protein 38.7 g
Cholesterol 96 mg
Sodium 1357 mg

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
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.
Timing Information:
Preparation 20 m
Cooking 20 m
Total Time 1 h 10 m
Calories 198 kcal

Fat 14.4 g
Carbohydrates 17.9g
Protein 3g
Cholesterol 0 mg
Sodium 130 mg

NEW YORK FAJITAS
Ingredients
1/4 C. olive oil
1 lime, juiced
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.
Timing Information:
Preparation 15 m
Cooking 15 m
Total Time 4 h 30 m
Calories 699 kcal

Fat 42.3 g
Carbohydrates 31.3g
Protein 49.8 g
Cholesterol 121 mg
Sodium 1451 mg

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 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.
Timing Information:
Preparation
Cooking 10 m
Total Time 10 m
Calories 132 kcal

Fat 13.7 g
Carbohydrates 3g
Protein 0.4 g
Cholesterol 0 mg
Sodium 182 mg

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.
Timing Information:
Preparation 10 m
Cooking 15 m
Total Time 25 m
Calories 552 kcal

Fat 31.1 g
Carbohydrates 40g
Protein 28 g
Cholesterol 79 mg
Sodium 859 mg

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 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
1/4 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.
Timing Information:
Preparation 15 m
Cooking 25 m
Total Time 2 h 40 m
Calories 453 kcal

Fat 21.8 g
Carbohydrates 48.1g
Protein 27.4 g
Cholesterol 38 mg
Sodium 1974 mg

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.
Timing Information:
Preparation 30 m
Cooking 20 m
Total Time 50 m
Calories 51 kcal
Fat 2.2 g
Carbohydrates 7.8g
Protein 1.7 g
Cholesterol 0 mg
Sodium 5 mg

AMERICAN FAJITAS
Ingredients
1 lb. lean steak, cut into strips
1/2 C. fresh lime juice
1/2 tbsp ground black pepper
1 large onion, cut into thin strips
1 julienned green bell pepper
2 lemons, quartered
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.
Timing Information:
Preparation 20 m
Cooking 20 m
Total Time 2 h 40 m
Calories 896 kcal

Fat 37.8 g
Carbohydrates 103.9g
Protein 37.8 g
Cholesterol 76 mg
Sodium 1182 mg

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
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.
Timing Information:
Preparation 15 m
Cooking 10 m
Total Time 25 m
Calories 424 kcal

Fat 11.3 g
Carbohydrates 67.4g
Protein 29.7 g
Cholesterol 0 mg
Sodium 924 mg

BARBEQUE PARTY FAJITAS
Ingredients
Marinade:
1/4 C. extra-virgin olive oil
1/2 lime, zested and juiced
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.
Timing Information:
Preparation 20 m
Cooking 10 m
Total Time 1h
Calories 248 kcal

Fat 16 g
Carbohydrates 5g
Protein 20.4 g
Cholesterol 49 mg
Sodium 44 mg

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
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.
Sprinkle the casserole with remaining 1 C. of the shredded cheese and
cook for about 3 minutes more.
Timing Information:
Preparation 30 m
Cooking 1h
Total Time 9 h 30 m
Calories 511 kcal

Fat 31.2 g
Carbohydrates 30.8g
Protein 26.2 g
Cholesterol 173 mg
Sodium 1104 mg

BREAKFAST ENCHILADAS
Ingredients
1 (16 oz.) package frozen hash brown potatoes
1 C. diced cooked ham
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
Directions
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 potato-
ham 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.
Timing Information:
Preparation 15 m
Cooking 30 m
Total Time 45 m
Calories 483 kcal

Fat 24.9 g
Carbohydrates 53g
Protein 18.4 g
Cholesterol 37 mg
Sodium 1578 mg

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
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.
Timing Information:
Preparation 15 m
Cooking 30 m
Total Time 45 m
Calories 897 kcal

Fat 40.7 g
Carbohydrates 79.9g
Protein 49.6 g
Cholesterol 142 mg
Sodium 1394 mg

TUESDAY’S DINNER CASSEROLE
Ingredients
1 onion, chopped
1 (4 oz.) can diced green chili peppers
1 jalapeno pepper, seeded and minced
1 (8 oz.) package tempeh, crumbled
1 (19 oz.) can enchilada sauce
1 (6 oz.) can sliced black olives
8 oz. shredded Cheddar cheese
Directions
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.
Timing Information:
Preparation 15 m
Cooking 45 m
Total Time 1h
Calories 375 kcal

Fat 24 g
Carbohydrates 24.9g
Protein 17.4 g
Cholesterol 54 mg
Sodium 709 mg

THANKSGIVING LEFT-OVER ENCHILADAS
Ingredients
2 C. shredded Cheddar and Monterey cheese blend
1 onion, chopped
1 (2 oz.) can sliced black olives
1 (19 oz.) can red enchilada sauce
4 C. cooked turkey, chopped
Directions
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.
Timing Information:
Preparation 25 m
Cooking 20 m
Total Time 45 m
Calories 673 kcal

Fat 33.5 g
Carbohydrates 53.6g
Protein 41.4 g
Cholesterol 136 mg
Sodium 499 mg

VERDE ENCHILADAS
Ingredients
1 (16 oz.) container sour cream
12 oz. shredded Monterey Jack cheese
1 (20 oz.) can green enchilada sauce
1 (2 oz.) can chopped black olives
Directions
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.
Timing Information:
Preparation 10 m
Cooking 20 m
Total Time 30 m
Calories 472 kcal

Fat 31.5 g
Carbohydrates 33.2g
Protein 16.7 g
Cholesterol 76 mg
Sodium 354 mg

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
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.
Timing Information:
Preparation 10 m
Cooking 45 m
Total Time 1 h 10 m
Calories 894 kcal

Fat 45.2 g
Carbohydrates 91.9g
Protein 37.5 g
Cholesterol 76 mg
Sodium 1875 mg

GROUND BEEF CREAM CORN ENCHILADAS
Ingredients
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
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.
Timing Information:
Preparation 20 m
Cooking 45 m
Total Time 60 m
Calories 371 kcal

Fat 18.5 g
Carbohydrates 29.3g
Protein 23.5 g
Cholesterol 79 mg
Sodium 1010 mg

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
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
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.
Timing Information:
Preparation 15 m
Cooking 40 m
Total Time 55 m
Calories 607 kcal

Fat 36.5 g
Carbohydrates 42.6g
Protein 26.8 g
Cholesterol 136 mg
Sodium 1078 mg

TIJUANA STYLE ENCHILADAS
Ingredients
1 tbsp butter
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
1 (19 oz.) can enchilada sauce
Directions
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.
Timing Information:
Preparation 20 m
Cooking 20 m
Total Time 40 m
Calories 578 kcal

Fat 39.9 g
Carbohydrates 34.8g
Protein 23.8 g
Cholesterol 111 mg
Sodium 415 mg

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 all-
purpose 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.
Timing Information:
Preparation 25 m
Cooking 45 m
Total Time 2 h 10 m
Calories 515 kcal

Fat 23.4 g
Carbohydrates 68g
Protein 9.9 g
Cholesterol 73 mg
Sodium 478 mg

NOVEMBER’S TURKEY QUESADILLAS
Ingredients
2 flour tortillas
1/4 lb. shredded cooked turkey meat
2 tbsp cranberry sauce
1/2 jalapeno pepper, seeded and minced
1 green onion, sliced
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.
Timing Information:
Preparation 10 m
Cooking 5m
Total Time 15 m
Calories 141 kcal

Fat 5.9 g
Carbohydrates 11.6g
Protein 9.9 g
Cholesterol 26 mg
Sodium 165 mg

AMERICAN QUESADILLAS
Ingredients
1/2 lb. ground beef
1/2 red onion, diced
1 pinch salt
1 C. shredded Cheddar cheese, divided
1/4 C. shredded mozzarella cheese
1 tbsp milk
1 tbsp butter, divided
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.
Timing Information:
Preparation 20 m
Cooking 13 m
Total Time 38 m
Calories 521 kcal

Fat 30 g
Carbohydrates 38.4g
Protein 24.4 g
Cholesterol 79 mg
Sodium 777 mg

BRIGHTLY FLAVORED QUESADILLAS
Ingredients
1 (15 oz.) can black beans, drained
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
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.
Timing Information:
Preparation 10 m
Cooking 20 m
Total Time 30 m
Calories 503 kcal

Fat 24.2 g
Carbohydrates 49.2g
Protein 23.2 g
Cholesterol 39 mg
Sodium 1421 mg

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.
Timing Information:
Preparation 20 m
Cooking 30 m
Total Time 50 m
Calories 880 kcal

Fat 46.2 g
Carbohydrates 65.6g
Protein 49.6 g
Cholesterol 121 mg
Sodium 2178 mg

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
12 oz. cooked and peeled whole crawfish tails
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.
Timing Information:
Preparation 20 m
Cooking 30 m
Total Time 50 m
Calories 396 kcal

Fat 17.5 g
Carbohydrates 40.1g
Protein 18.9 g
Cholesterol 82 mg
Sodium 628 mg

SMOKY QUESADILLAS
Ingredients
1/2 C. salsa, divided
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 chives
1/4 C. sliced black olives
1 C. cooked and peeled shrimp
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.
Timing Information:
Preparation 20 m
Cooking 10 m
Total Time 30 m
Calories 374 kcal

Fat 14.8 g
Carbohydrates 41.8g
Protein 18.8 g
Cholesterol 86 mg
Sodium 906 mg

ARTISANAL QUESADILLAS
Ingredients
1 onion, finely diced
1 green bell pepper, chopped
2 tomatoes, chopped
1/2 (10 oz.) package frozen corn
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.
Timing Information:
Preparation 15 m
Cooking 30 m
Total Time 45 m
Calories 504 kcal

Fat 18.3 g
Carbohydrates 69.7g
Protein 14.7 g
Cholesterol 10 mg
Sodium 913 mg

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
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.
Timing Information:
Preparation 10 m
Cooking 30 m
Total Time 40 m
Calories 787 kcal

Fat 30.1 g
Carbohydrates 99.7g
Protein 33.1 g
Cholesterol 55 mg
Sodium 1309 mg

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.
Timing Information:
Preparation
Cooking
Total Time 20 m
Calories 731 kcal

Fat 39.8 g
Carbohydrates 51.9g
Protein 33.1 g
Cholesterol 96 mg
Sodium 2036 mg

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
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.
Timing Information:
Preparation Cooking Total Time

15 m 10 m 25 m
Calories 379 kcal

Fat 21.4 g
Carbohydrates 28.1g
Protein 20.3 g
Cholesterol 58 mg
Sodium 69 mg

SWISS CHARD AND ONIONS TACO
Ingredients
1 1/2 tbsps olive oil
1 large onion, cut into 1/4-inch slices
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.
Timing Information:

20 m 45 m 1h5m
Calories 354 kcal

Fat 13 g
Carbohydrates 48.8g
Protein 14.4 g
Cholesterol 20 mg
Sodium 531 mg

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
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.
Timing Information:

15 m 5m 20 m
Calories 455 kcal

Fat 21.1 g
Carbohydrates 70.1g
Protein 13.8 g
Cholesterol 0 mg
Sodium 604 mg

COLESLAW TACO
Ingredients
1/2 small head cabbage, chopped
1 jalapeno pepper, seeded and minced
1/2 red onion, minced
1 carrot, chopped
1 lime, juiced
Directions
Simply combine all the ingredients in a bowl.
Enjoy on warm tortillas with your choice of meat and salsa.
Timing Information:

20 m 20 m
Calories 27 kcal
Fat 0.1 g
Carbohydrates 6.6g
Protein 1.1 g
Cholesterol 0 mg
Sodium 19 mg

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.
Timing Information:

15 m 30 m 45 m
Calories 520 kcal

Fat 30.7 g
Carbohydrates 32.6g
Protein 26.7 g
Cholesterol 96 mg
Sodium 1289 mg

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
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.
Timing Information:

15 m 2m 47 m
Calories 567 kcal

Fat 23.1 g
Carbohydrates 59.5g
Protein 31.2 g
Cholesterol 188 mg
Sodium 951 mg

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
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.
Timing Information:

30 m 10 m 40 m
Calories 465 kcal

Fat 15 g
Carbohydrates 69.7g
Protein 33.2 g
Cholesterol 49 mg
Sodium 3853 mg

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
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.
Timing Information:

2h 20 m 2 h 20 m
Calories 338 kcal

Fat 16.1 g
Carbohydrates 32.7g
Protein 14.8 g
Cholesterol 42 mg
Sodium 708 mg

BEANS AND WHITE RICE TACO
Ingredients
3 tomatoes, seeded and chopped
2 avocados, chopped
1 small onion, chopped
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.
Timing Information:

15 m 10 m 25 m
Calories 512 kcal

Fat 23.7 g
Carbohydrates 67.2g
Protein 13.7 g
Cholesterol 0 mg
Sodium 448 mg

TEMPEH AND VEGGIE BROTH VEGETARIAN TACOS
Ingredients
2 tbsps extra virgin olive oil
1 small onion, 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.
Timing Information:

15 m 15 m 30 m
Calories 199 kcal

Fat 13 g
Carbohydrates 11.4g
Protein 10.9 g
Cholesterol 0 mg
Sodium 392 mg

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.
Timing Information:

10 m 20 m 30 m
Calories 347 kcal

Fat 16 g
Carbohydrates 31.9g
Protein 17.5 g
Cholesterol 49 mg
Sodium 801 mg

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 lemon juice, or to taste
3/4 tsp salt
1/4 tsp white sugar, or to taste
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.
Timing Information:
Preparation 20 m
Cooking 1 h 20 m
Total Time 20 m
Calories 14 kcal
Fat 0.2 g
Carbohydrates 3.2g
Protein 0.5 g
Cholesterol 0 mg
Sodium 299 mg

HOT CHIPOTLE PEACH SALSA
Ingredients
1 C. sliced canned peaches, drained and chopped
1 1/2 tsps minced fresh ginger root
2 tsps minced chipotle peppers in adobo sauce
1/2 lime, juiced
Directions
In a large bowl, add all the ingredients and mix till well combined.
Refrigerate to chill before serving.
Timing Information:
Preparation 10 m
Cooking 10 m
Total Time 20 m
Calories 41 kcal
Fat 0.1 g
Carbohydrates 10.3g
Protein 0.8 g
Cholesterol 0 mg
Sodium 17 mg

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
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.
Timing Information:
Preparation 15 m
Cooking 10 m
Total Time 25 m
Calories 28 kcal
Fat 0.9 g
Carbohydrates 5.1g
Protein 0.8 g
Cholesterol 0 mg
Sodium 4 mg

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
3 cloves garlic, diced
1 tsp salt
2 tbsps fresh lime juice
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.
Timing Information:
Preparation
Cooking 15 m
Total Time 45 m
Calories 158 kcal

Fat 12 g
Carbohydrates 13.8g
Protein 1.9 g
Cholesterol 0 mg
Sodium 397 mg

SALSA VERDE
(GREEN SALSA FROM MORELOS)
Ingredients:
2 pounds tomatillos, husked

2 fresh jalapeno peppers
3 cloves garlic, peeled
1 dash cloves
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:
10 min 10 min 30 min
Calories 20 kcal
Carbohydrates 3.7 g
Cholesterol < 1 mg
Fat 0.6 g
Fiber 1.2 g
Protein 0.6 g
Sodium 24 mg

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MEXICAN LUNCH COOKBOOK

DELICIOUS AND EASY MEXICAN RECIPES FOR LUNCH

The first set of cookbook is for the lovers of easy cooking.

Once you are ready, jump right in and start cooking.

About the Author.

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

Calories 447 kcal

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

Calories 480 kcal

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

Calories 240 kcal

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

Calories 488 kcal

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

Calories 386 kcal

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

Calories 402 kcal

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

Calories 394 kcal

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

Calories 225 kcal

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

Calories 588 kcal

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

Calories 688 kcal

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

Calories 198 kcal

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

Calories 699 kcal

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

Calories 132 kcal

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

Calories 552 kcal

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

Calories 453 kcal

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

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

Calories 896 kcal

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

Calories 424 kcal

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

Calories 248 kcal

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

Calories 511 kcal

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

Calories 483 kcal

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

Calories 897 kcal

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

Calories 375 kcal

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

Calories 673 kcal

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

Calories 472 kcal

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

Calories 894 kcal

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

Calories 371 kcal

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

Calories 607 kcal