Meal Prep: Healthy Mexican-Inspired Dishes

One of the hardest things about maintaining a healthy diet is fighting the cravings for our favorite, and usually unhealthy, foods.  For me, it's cheeseburgers, cupcakes and MEXICAN FOOD!!!  I love deep fried chimichangas with a signature margarita, but alas, I try to keep any indulging limited to Cinco de Mayo dishes and date nights.   Therefore, when I start feeling those cravings, I came up with this meal prep plan to provide healthy alternatives for my favorite Mexican dishes.  The key is doubling up on protein (turkey, chicken, egg whites, no salt black beans) as much as possible and limiting cheese, even when using low-fat cheese.  

On The Menu

Mango Papaya Liquado (Smoothie) 

Breakfast Tostadas

Breakfast Burritos

Low-Carb Mini Taco Salads

Healthy Fish Tacos 

Mexican Style Brussels Sprouts & Quinoa

Low-Carb, GF Chicken Fajitas 

Spicy Black Beans & Mexican Corn

BREAKFAST & SNACK DISHES

Click here for my Mango Papaya Liquado (Smoothie)

Breakfast Tostadas - 3 servings

Ingredients:
3 corn tortillas
Spray cooking oil (*olive oil)
2.5 egg whites
1 whole egg

3 tbsp. salsa (heat preference)

Approximately 3 tbsp each of Spicy Black Beans & Mexican Corn

3 pinches of shredded low-fat Mexican blend or cheddar cheese

1/2 tsp. of red pepper flakes (optional)

2 tbsp of fresh, chopped tomatoes

1. Preheat oven to 350 degrees F.
2. Over medium heat, spray cooking oil in a small or medium sized pan.
3. Combine and scramble whole egg and egg whites.
4. Once cooked (no longer runny) add red pepper flakes if desired and remove from heat.
5. Place corn tortillas on a greased baking sheet.
6. Spread each tortilla with a tbsp. of salsa
7. Evenly spoon egg mixture onto each tortilla.
8.  Add black beans and Mexican corn to each tortilla in even amounts.
9. Sprinkle shredded cheese sparingly to the top of each tortilla
10. Bake in the oven for 5-8 minutes or until cheese has melted and tortillas crisp slightly around the edges.
11. Add fresh tomatoes to each tostada evenly...Enjoy!

Breakfast Burritos - 3 servings

Ingredients:

3 low-carb, wheat tortillas (medium to large in size)

Spray cooking oil (*olive oil)

1 cup *turkey breakfast sausage crumbles

2.5 egg whites
1 whole egg

3 tbsp. salsa (heat preference)

3 pinches of shredded low-fat Mexican blend or cheddar cheese

1/2 tsp. of red pepper flakes (optional)

1. Over medium heat, spray cooking oil in a small or medium sized pan.
2. Add in turkey sausage crumbles and allow to cook for a few minutes (stir often enough to let stick to pan and burn)
3. Combine and scramble whole egg and egg whites.
4. Once cooked (no longer runny) add red pepper flakes if desired and remove from heat.
5. Place corn tortillas on a plate or in meal prep containers.
6. Spread each tortilla with a tbsp. of salsa
7. Evenly spoon egg and sausage mixture onto each tortilla.
8.  Sprinkle shredded cheese sparingly to the top of each tortilla
9. Fold each "top and bottom" end of tortilla in, and roll sides to make burrito...Enjoy!

LUNCHES, DINNERS & SIDE DISHES

Low-Carb Mini-Taco Salads- 3 servings

Ingredients:

3 whole iceberg lettuce leaves (in a bowl shape)

1 pkg. ground turkey

1 packet of Taco seasoning (*optional & in lieu of following spices)

1 tsp. red pepper flakes

1 tsp. onion powder

1 tsp. chili powder

3 tbsp. salsa (desired heat)

1 cup fresh diced tomatoes

3  tbsp. shredded low-fat Mexican blend cheese

3 tbsp. fat-free sour cream

Tortilla chip strips (*optional)

1. In a pan, cook the ground turkey over medium-high heat for about 8-10 minutes, or until no longer pink and breaking it up.
2. Drain any excess liquid.
3. Reduce heat to low. (Add taco seasoning as per instructions if desired.)
4. Stir in red pepper flakes, onion powder and chili powder evenly into turkey meat.
5. Place iceberg lettuce leaves in meal prep dishes/ plate.
6. Spoon turkey meat evenly into three lettuce bowls.
7. Top turkey meat with tbsp. of salsa.
8. Sprinkle each salad with cheese.
9. Add fresh tomatoes evenly to each salad.
10. Top with a tbsp. of fat-free sour cream and a pinch of tortilla chip strips if desired. 

Healthy Fish Tacos - 3 servings

Ingredients:

2-3 filets of flounder

1 tsp red pepper flakes

1 tsp garlic powder

2-3 tbsp panko bread crumbs

Spray cooking oil 

3 small sized tortillas (I use flour for these but you can use corn or low-carb)

2 cups raw slaw

2 tbsp. Hot & Spicy mayonnaise

1/2 cup yogurt-based ranch dressing 

1. Preheat oven to 350 degrees F.
2. Lay flounder filets on greased/ tin foil laid baking sheet.
3. Season filets with red pepper flakes and garlic powder.
4. Bake filets for approximately 8-10 minutes, just before flaking up.
5. Meanwhile, mix raw slaw, mayonnaise and dressing in a large bowl until slaw is evenly coated.
6. Remove flounder from oven, and sprinkle panko crumbs over the top of each filet.
7. Spray each filet with coconut oil cooking spray.
8. Return to oven, and continue to bake until fish flakes. (Note: Depending on your oven, you may need to broil fish on low to get the panko crumbs to crust up, without drying out the fish.) 
9. Remove from oven, split, or cut into pieces.
10. Place tortillas in meal prep dishes
11. Spoon slaw mix into each tortilla evenly
12. Lay flounder pieces in each tortilla.

Low-Carb, GF Chicken Fajitas - 3 servings

Ingredients:

3 whole large lettuce leaves (iceberg, butterhead, winter density, etc.)

2 chicken breasts

1 tsp red pepper flakes

1 tsp garlic powder

1 tsp onion powder

1/4 cup coconut oil

1/2 onion, sliced long length-wise

1/4 green pepper, seed removed, sliced long, length-wise

1/4 red pepper, seed removed, sliced long, length-wise
3/4 cup Bella mushrooms

3 tbsp. shredded low-fat Mexican blend cheese (optional)

3 tbsp. fat-free sour cream (optional)

1. Prepare your grill.
2. Prepare chicken by removing any excess fat, rib meat, cartilage, veins.
3. Season chicken with red pepper flakes, garlic powder and onion powder.
4. Grill chicken breasts on each side for about 8-10 minutes or until inside of chicken is 165 degrees F.
5. In a pan over medium heat, add coconut oil and onions.  Cook for about 5 minutes or until onions start to soften.
6. Then add in red and green peppers and mushrooms and cover pan.
7. Cook for an additional 8-10 minutes or until onions are translucent and peppers are soft. Drain any excess dark liquid from mushrooms.
8. Slice up grilled chicken breasts into strips, pieces and add to onions and peppers.
9. Reduce heat to low and allow flavors to mix by stirring meat and veggies together.
10. Place lettuce leaves in meal prep dishes.
11. Spoon chicken and veggies into each lettuce "tortilla" 
12.  Sprinkle with cheese and top with fat-free sour cream if desired.

Mexican-style Brussels Sprouts & Quinoa 

Ingredients:

1 cup, or box of quinoa

2 cups water

1/3 cup marinated artichoke heats (minced)

1/4 cup red peppers, minced

1-2 cups of Brussels Sprouts (about 15-18 sprouts)

2 tbsp. coconut oil

1. Prepare quinoa as per box instructions, or add quinoa and water in a pot over medium-high heat.  Bring to a boil, then cover and reduce heat to low-medium and simmer until seeds begin to spiralize and open.
2. Add in artichoke hearts and peppers and allow to cook until liquid is reduced.
3. In a pan, over low-medium heat, add into coconut oil.
4. Prepare Brussels Sprouts heads (click here and go to the Tips section for how I prepare my sprouts)
5. Add sprouts into pan and cover, agitating / stirring sprouts every few minutes to cook all sides evenly.
6. Cook for about 8-10 minutes or until sprouts become a bright green.
7. Add in quinoa mixture to pan and sprouts and mix well to blend flavors and until sprouts begin to soften.

Mexican-style Corn

Ingredients:

1-2 cups of frozen corn

1-2 tbsp. of coconut oil

2 tbsp salsa (desired heat)

Pinches of low-fat queso cheese crumbles (optional)

1. In a pan, over medium heat, mix coconut oil and corn until corn is cooked/ defrosted.
2. Drain any excess liquid.
3. Mix in salsa and sprinkle with ques

Spicy Black Beans

Ingredients:

1 can 'no salt added' black beans

1/2 cup salsa (desired heat)

1. Super easy: Add beans to pot and heat up as per can instructions and add in salsa!

*Tips: a) I personally use Jimmy Dean's Breakfast Turkey Sausage crumbles b) While it's very convenient to use taco seasoning, it is very high in salt, so for healthy meals I tend to use my own seasonings to add flavor c) These salads can be GF also by omitting the tortilla chip strips.

Mango Papaya Liquado (Smoothie)

Although I usually make smoothies with yogurt, in Mexico they use only milk to make 'liquados' (smoothies).  Blending the rich flavors of South American fruits in season, gives this smoothie a special panache and compliments perfectly with my Meal Prep: Healthy Mexican-Inspired Dishes plan.

Ingredients:

2-3 oz. fresh mango

2-3 oz. fresh papaya

1 banana

1- 1 1/2 cups of fresh pineapple chunks

2 tbsp. Manuka honey

1 scoop vanilla protein powder (optional)

1.5 - 2 cups unsweetened almond milk

ice cubes

1. Blend all ingredients together with hand blender... Enjoy!

Lisa's Lemon-Blueberry Cheesecake Cake

This is definitely one of my favorite summertime desserts.  The fresh blueberries compliment the lemon and the cream cheese adds smooth flavor to the cake and crust.  This can be served warm from the oven or chilled.  

Ingredients:

1/2 cup melted butter

1 pkg. lemon cake mix

2 eggs

2 pkgs. of low-fat Neufchâtel cream cheese, softened

1/2 cup of Truvia sugar (or regular sugar)

Lemon zest from half a lemon 

Juice from 1 lemon

2 cups fresh blueberries

1. Preheat oven to 350 degrees F.
2. Line a pie dish with tin foil.
3. In a mixing bowl, add dry cake mix, 1 egg and beat with mixer until well blended.
4. Press 2/3 of dough mixture on to the bottom of the pie pan.
5. In a separate bowl, combine cream cheese and sugar and beat until well blended.
6. Then add the other egg, zest and *lemon juice, continue to beat until all ingredients are mixed and smooth.
7. Pour cream cheese mixture over the cake crust.

   

   Prep Pic - Dough pieces 

8. Top evenly with fresh blueberries.
9. Take pinches of remaining cake dough and press into cream cheese and blueberry filling throughout. (see prep pic)
10. Bake for approximately 55 minutes or until cake is golden brown. 
11. Refrigerate leftovers...Enjoy!

Bacon & Beer Dish

Bacon & Beer Dish Spread

I don't know what it is, but men like beer.  Some even consider it a food group.  While I personally am not a fan of beer (at all), when it comes to cooking for my man, I'll incorporate it. Men also love bacon.  Now this I do understand, and while it's not something I indulge in often, bacon is yummy!  So when I had the idea for a Bacon & Beer Dish, I felt that I came up with an ideal combination for most any man out there.  But, I can't escape the fact that I have to make something at least somewhat healthy.  Luckily, I have achieved that perfect balance with this full course meal.  Your man will love it and love that you made him something relatively healthy but still use his two favorite food and beverage items throughout the meal.  And guess what?  You can eat it too without feeling guilty, even if you're like me and not a big fan of beer.

On the Menu - Serves 2 

1st Course Starters: Bacon Ranch Avocado Tower Salad & Loaded Potato Biscuits

2nd Course Appetizer: Beer Batter Corn Fritters

3rd Course Main Dish: Bacon Wrapped Chicken Ranch Meatloaf

4th Course Side Dishes: Bacon Jalapeño Mac & Cheese & Southern Bacon Infused Green Beans

5th Course - Recommended Dessert Dish: Lisa's Lemon-Blueberry Cheesecake Cake 

Starters: Bacon Ranch Avocado Tower Salad & Loaded 'Potato' Biscuits
Ingredients:

1 cup chopped cucumber

1 cup chopped tomato

1 cup chopped avocado

1/2 cup cooked, crumbled bacon (about 3-4 slices)

8 cucumber slices (optional)

Preferred Ranch (or other) Salad Dressing*

Tool: Circular cup, approximately 3" in diameter and about 3.5" in height (I used a juice glass, and many kids' glasses are close to these measurements)

1. Prepare your salad plates by placing 4 slices of cucumber on each plate in four corners, just wide enough to accommodate the cup.
2. Take your cup and fill it with a layer of the diced cucumber, then a layer of the tomato.
3. Gently press these first two layer into the cup.
4. Add a layer of the chopped avocado.  Again gently press avoiding 'mashing' the avocado so the chopped pieces maintain their shape.
5. Turn the cup upside down onto the salad plate, inside the cucumber slices.
6. Tap the bottom of the cup and the sides and gently lift to create the 'tower' shape.
7. Add bacon crumbles on top of the tower and top with dressing as desired.

Appetizer: Beer Batter Corn Fritters - yields approximately 18 fritters
Ingredients

2 tbsp. butter
3/4 cup frozen corn
1 1/2 cups of Bisquick mix
1/2 cup light beer 
1 egg
1/4 tsp. salt
1/4 tsp. sugar
1/4 tsp. onion powder
1/4 tsp. garlic powder
1 tsp. red pepper flakes
Canola oil for frying (can vary but approximately 3-4 cups will be needed)

1. In a sauce pan (or deep fryer) pour oil and heat up over medium high heat.
2. In a pan, add butter and corn over a medium heat to thaw out corn.
3. In a mixing bowl, combine all other ingredients to make the batter.
4. Add in corn once thawed.
5. Drop spoonfuls of corn batter into hot oil.
6. Remove once fritter has turned deep golden brown.
7. Lay on a plate over a paper towel to cool.
8. Repeat until all of batter is used up.  I used three to create my appetizer.

Main Dish: Bacon Wrapped Chicken Ranch Meatloaf

Ingredients:

8-10 bacon slices, uncooked

2 pkgs of ground chicken

3/4 cup diced carrots

3/4 cup sliced celery

1/2 cup diced onion

2 cloves minced onion

1 packet of Ranch dip mix seasoning

2 eggs

3/4 cup bread crumbs

Salt and pepper (optional)

3 tbsp. Ketchup (optional)

Picture 1

1. Preheat oven to 375 degrees F.
2. Prepare meatloaf pan by greasing the inside with spray cooking oil.
3. Lay uncooked bacon slices across the width of your meatloaf pan (see picture 1).
4. In a mixing bowl, combine all other ingredients, except the ketchup, until meatloaf mixture is well blended.
5. Spoon meatloaf mixture into pan on top of bacon slices and evenly spread within pan (see picture 2).

   

   Picture 2

6. Drizzle ketchup on top of meatloaf mixture.
7. Fold bacon slices over the meat loaf mixture so pieces are no longer outside of the pan (see picture 3).
8. Bake for approximately 35-45 minutes or until the inside temperature of the meat loaf is 165 degrees F.
9. Drain any excess liquid/ drippings from the bottom of the meatloaf pan and serve.

Picture 3

Side Dishes: Bacon Jalapeño Mac & Cheese & Southern Bacon Infused Green Beans

Mac & Cheese Ingredients

1 box of whole wheat elbow macaroni
1 can cheddar soup
2 cups shredded medium sharp cheddar cheese
1/2 - 1 cup diced pickles jalapenos (depending on how spicy you like food)
6 slices of half-cooked bacon, cut or torn into 1" pieces
2 tsp red pepper flakes
1/4 cup milk

1. Preheat oven to 350 degrees F.
2. Prepare macaroni as per box instructions just to an al dente cook time.
3. Transfer drained macaroni to baking dish.
4. Add 1 cup of shredded cheese, soup, jalapenos, bacon, milk and red pepper flakes to macaroni and blend ingredients together well.
5. Sprinkle remaining shredded cheese on top and spread out evenly to the edges.
6. Bake for approximately 25 minutes or until cheese is completely melted on top and browning slightly at the edges.

                                                        Green Beans Ingredients

3-4 cups/ 18 oz. of fresh green beans, washed, de-stemmed
2 slices uncooked bacon
4 cups water

1. In medium sauce pan, combine water, green beans and bacon over a medium-high heat.
2. Once water begins to boil, reduce heat to medium-low and allow to simmer, until beans are a bright green (should be softened but still have a snap).
3. Remove from heat and drain water and serve.
   

Don't forget dessert! 

Lisa's Lemon-Blueberry Cheesecake Cake

*Tips: I personally prefer Greek yogurt based Ranch salad dressing.

Loaded Potato Biscuits

These are a fun way to spruce up boring old biscuits or to have that potato skins craving satisfied on a Friday night.  I also use these to accompany my Bacon & Beer Dish.  

Ingredients:

1 cup frozen hash browns, slightly thawed

1 cup shredded cheddar cheese

4 pads of cold butter, cut in halves to make 8 pieces

1 can of pizza dough

1 1/2 cups sour cream

2 green onion stalks finely sliced

3-4 pieces of bacon, cooked and crumbles

1. Preheat oven to 350 degrees F, and prepare baking sheet by lining it with a sheet of tin foil (optional for easy clean up) and greased with spray cooking oil.
2. Unroll pizza dough onto a cutting board, large enough to accommodate it.
3. Spread hash browns and cheese evenly all over the pizza dough.
4. Strategically place cold butter pads all over pizza dough.
5. Tightly roll pizza dough to make one long roll.
6. Cut into 6-8 biscuit size rolls and place onto baking sheet.
7. Bake for approximately 18-20 minutes or until biscuits are golden brown.
8. Remove from oven and allow to cool for a few minutes.
9. Top each biscuit with a dollop of sour cream and sprinkle with green onion and crumbled bacon...Enjoy!

The Best American Flag Cake - 4th of July Celebration

American Flag cakes are pretty common for 4th of July, but my version is simply the best, and I can say that without any arrogance.  It's Jell-O infusion makes this a perfect cake for summer and in my family the saying goes, "There's always room for Jell-O cake!"  Between a slice of this cake and indulging in my Patriot-tini, you'll truly enjoy the American colors in some very sweet treats.

Ingredients

1 bx. white cake mix (ingredients needed: eggs, *vegetable oil and water)

1 small box of blueberry/ berry blue instant Jell-O

1 small box of cherry instant Jell-O

1 tub of cool whip/ whipped cream

Fresh strawberries, stems removed and cut in slices

Fresh blueberries

1. Prepare the cake mix as directed on the box.
2. Allow the cake to completely cool.
3. Poke holes all over the cake approximately 1-2" apart.  I personally use a chopstick to get the right size of holes (see picture).
4. *Prepare both cherry and berry blue Jell-O's as per the box instructions in two, separate bowls.
5. Pour the Jell-O into the cake holes, alternating colors in rows, usually four rows total, two each color (see picture)
   
6. Cover and refrigerate the cake for approximately 4-6 hours to allow the Jello-O to set up inside the cake.
7. 'Ice' the cake with the cool whip.
8. Place blueberries in a square in the upper left hand corner of the cake (this makes the star section).
9. Place strawberry slices in rows (making the red stripes).
10. Serve immediately and keep leftovers refrigerated...Enjoy!

*Tips: 1) I personally prefer to use coconut oil over vegetable oil. 2) If you are just making one cake, preparing only half of each Jell-O flavoring should suffice, otherwise you will end up with a lot of left over Jell-O mix.

The Patriot-tini - 4th of the July Celebratory Libation

Anyone who follows my Instagram account knows I am a huge patriot, a strong believer in American values and an avid supporter of troops and all they sacrifice to ensure our freedoms; as several of my close family members have served or are currently serving. Independence Day is indeed not just a tradition but a true celebration in my life and without a doubt, we celebrate big with family, barbecue and even though I stay on the healthy side of celebrations, I refuse to have a 4th of July pass without having one Patriot-tini and a slice of my American Flag Cake.  This libation is so festive and delicious, it's impossible not to get inspired and into the spirit of this important holiday!
Update: As it turns out we have the New England Patriots playing in Superbowl LI 2017, so this libation works perfect for a team-themed libation and pairs well with my Posh Super Bowl Menu!  And if you're rooting for the other team, check out the Falcons-tini here.

Ingredients
2 parts vodka
1 part Curacao
1/2 part - approximately 2 tbsp. grenadine
ice
whipped cream
Optional rim garnish:
Red, white and blue sprinkles
Red, white and blue icing

1. Empty approximately 1 tbsp. of each of the colored sprinkles onto a flat plate and mix together.
2. Decorate the rim of your martini glass in third sections with each color of icing.
3. Roll the martini glass on its rim through the sprinkles where you put the icing to stick the sprinkles to the rim.
4. Add vodka, Curacao and ice into a martini shaker and shake vigorously.
5. Pour into the martini glass.
6. Place a spoon at the edge of the martini glass, up side down and slowly pour the grenadine over the spoon into the glass (this creates the layered effect) and the grenadine will sink to the bottom of the glass.
7. Top with a spiral of whipped cream (from the can) and sprinkle with red and blue sprinkles...Enjoy!

Please drink responsibly...and Here's to America!