Tex-Mex cuisine the meatless way.

Have you learned to speak Spanish yet? if you are like most people, the Spanish language may remain foreign, but you have become very familiar with the foods influenced by the Spanish culture. While most of the U.S. Hispanic population is concentrated in California, Texas, Arizona, Colorado, and New Mexico, foods with a Southwestern influence are fast becoming favorites in all corners of the country.

We may think of tacos, enchiladas, and tamales as typical fare for a Mexican family. In reality, those complicated dishes are reserved for holidays and celebrations. Everyday meals are usually vegetarian and are based on maize (corn), beans, and squash. Depending on the area of Mexico, other foods are added to the menu, including cactus parts, agave (a spiny-leafed plant), several wild leafy plants, and tubers. They also enjoy hot chili peppers, amaranth (a high-protein grain), avocado, and guava.

Maize is the staple crop of Mexico. When eaten with beans, the two foods combine into a protein of excellent quality. Corn is low in the amino acids lysine and methionine, and beans have an abundance of those two amino acids.

Traditional cooking methods prevent the disease pellagra, which was so rampant in the 1940s when corn was the main source of protein among the U.S. poor of the South. Mexicans heat the grain in an alkaline solution that releases the full biologic activity of the otherwise bound niacin, a B vitamin. Maize is cooked in lime water (it is not boiled) and then allowed to sit for hours in the lime solution. This treatment also increases the maize's calcium content.

Meals are simple in a typical Mexican home. Breakfast may consist Of tortillas served with fried beans, eggs, or cereal, and a beverage. Lunch and dinner are similar and usually include beans and rice, bread or tortillas, and occasionally some meat, often as a one-pot stew. A vegetable dish or lettuce and tomato and a beverage may be added. No meal is considered complete without salsa, a combination of tomatoes, onions, and chilies.

Mexican meals could provide a nutritional advantage compared to typical U.S. meals. They are often high in complex carbohydrates, fiber, and vitamins A and C. Usually, few processed foods are used. traditional food Preparation methods use fat liberally, since much of the cooking is done on top of the stove and depends on stewing or frying. Little broiling or baking takes place.

Here are some recipes out of the heritage of our population who come from "south of the border." Many variations of them can be found, especially the enchiladas. So enjoy adding the flavors and foods that you like to the recipes. Remember, the basic ingredients are tortillas, beans, rice, and salsa.

     Mexican Tacos(*)

1 onion, minced
1 clove garlic, minced
2 cups vegeburger
  oil
1 large can tomatoes, mashed
  salt to taste
% t. oregano
  dash of lemon juice
1 dozen corn tortillas
2 cups longhorn or mild cheddar
  cheese, shredded
3 cups shredded lettuce
2 cups fresh tomatoes, chopped

Saute onion, garlic, and vegeburger in small amount of oil. Add canned tomatoes, salt, oregano, and lemon juice as desired. Simmer over low heat for 10 minutes. Pour some oil into a large skillet and heat. Fry tortillas in hot oil as follows: Fold tortilla in half and, using tongs, pinch open ends together. Hold folded side in hot oil for a minute to hold shape, then lay folded tortilla on side in hot oil. Cook for a short time until crisp, turning on both sides. Pick up carefully with tongs; drain excess oil from tortilla and then lay tortilla on a platter covered with absorbent paper towels. Place 1 or 2 heaping tablespoons of vegeburger mixture inside tortilla. Keep warm in very slow oven while cooking rest of tortillas. When all tortillas are cooked and filled with sauce, add grated cheese, shredded lettuce, and chopped tomato in order listed. Serve immediately. Serves: 6. Calories per serving: 322; protein: 16 grams; fat: 14 grams; cholesterol: 0 milligrams.

     Enchiladas Verde(*)

1 can (10-oz.) whole green Spanish
  tomatoes(**)
1 raw egg
5 oz. plain nonfat yogurt
1/2 t. mole verde(**)
1/4 cup onions, sliced and sauteed
1  t. McKay's Chicken-style
   Seasoning
   salt to taste
3  chilies poblanos,(**) peeled and
   deveined
1  dozen corn tortillas
4  oz. Neufchatel cheese
1  ripe avocado
1  cup white or yellow cheese,
   grated
8  radish rosebuds

Place green tomatoes and raw egg in blender. Add yogurt, mole verde, onions, McKay's seasoning, and chilies poblanos. Blend until smooth sauce is formed. Heat sauce over low heat until egg is cooked. Gently heat a tortilla in hot oil until soft and pliable, but not crisp. Dip the heated tortilla in the green sauce, covering both sides. Place on a clean plate. Put small wedge of Neufchatel cheese and small wedge of avocado in the center of each tortilla. Roll into a tight roll and place close together in a large, flat baking pan. When the casserole is full, cover the top with foil and place in a 350 [degrees] F oven for about 15 minutes or until heated through. Before serving, cover with remaining heated sauce; sprinkle with grated cheese and decorate with radish roses. Serves: 6. Calories per serving: 355; protein: 15 grams; fat: 19 grams; cholesterol: 70 milligrams.

     Sofa Seca de Tortillas(*)
     (Mexican Tortilla Dry Soup)

1 dozen corn tortillas
1/3 cup oil
1 cup onion, minced
4 canned green chilies
1 cup half-and-half or nonfat conned
  milk
1 cup tomato puree
  salt to taste
1/2 lb. Monterey Jack cheese,
  shredded
2 T. margarine

Cut tortillas into thin strips and saute in 1/3 cup of oil until crisp, but not brown. Drain on paper towel. Saute onion in small amount of oil until transparent; add chilies, half-and-half or milk, and tomato puree. Heat briefly. Add salt to taste. Grease a 2-quart baking dish and cover bottom with half the tortilla strips. Pour half of the sauce over the tortillas and add half the shredded cheese. Repeat layers, ending with shredded cheese. Bake in a 350 [degrees] F oven for 25 minutes or until bubbly hot. Serve immediately. Serves: 6. Calories per serving: 360; protein: 16 grams fat: 18 grams; cholesterol: 15 milligrams.

     Trijoles Refritos(*)
     (Mexican Refried Beans)

1 pound red or pink beans
2 large onions, minced
3 cloves garlic, minced
1/3 cup oil, plus a little more
  garlic salt to taste
1/2 Cup yellow choose, grated

Soak beans overnight. Simmer one hour in same water with onions, garlic, and small amount of olive oil. Place 1/2 cup oil in a large, heavy skillet and add cooked beans by the spoonful. Mash them with a potato masher and stir at the same time. They will thicken up, so add the liquid from the beans alternately with the cooked beans. Continue until all the beans are mashed and bubbling. More water may have to be added, as the bean mixture should be the consistency of a thick gravy. Season to taste with garlic salt. The grated cheese may be added on top of the beans after they are poured into a casserole, or the cheese may be alternated in layers with the beans as they are put into a casserole. Bake in a 325 [degrees] F oven until the cheese is melted and beans are steaming hot. Serves: 10. Calories per serving: 204; protein: 10 grams; fat: 8 grams; cholesterol: 6 milligrams.

     Chilled Tomatillo Soup

1 pound fresh tomatillos (small
  green tomatoes)
2 McKay's Chicken-style
  Seasoning or 1 vegetable
  bouillon cube
1 1/2 cups water
1 1/2 cups skim milk
2 T. flour
1/4 t. salt
1/4 t. ground cumin
2  t. fresh cilantro, minced
   dash of paprika

Remove and discard husks from tomatillos. Combine tomatillos, McKay's seasoning or bouillon cube, and water in medium-sized saucepan. Bring to boil, cover, reduce heat, and simmer 10 minutes or until tomatillos are tender. Pour mixture into blender and blend until smooth. Return mixture to saucepan. Combine milk and flour; stir until smooth. Gradually stir milk mixture into tomatillo mixture. Add salt and cumin. Cook, stirring continuously, until mixture thickens. Remove from heat. Serve chilled. Stir with wire whip just before serving. Garnish each bowl with 1/2 teaspoon of cilantro and dash of paprika. Yield: 4 one-cup servings. Calories per serving: 65; protein: 4 grams; fat: .5 grams; cholesterol: 1.5 milligrams.

     Guacamole

1 ripe avocado, pitted, peeled, and
  chopped
  juice of 1/2 lemon
1 small garlic clove, minced
1/3 cup plain yogurt
dash of ground cumin
dash of ground oregano
2 T. fresh cilantro, minced
4 T. salsa (recipe follows)

Mash avocado in medium-sized bowl. Stir in remaining ingredients. Refrigerate until served. Cover mixture with plastic wrap immediately to avoid browning. Yield: 1 cup or 8 servings of 2 tablespoons each. Calories per serving: 45; fat: 4 grams; cholesterol: .2 milligrams.

     Salsa

6 ripe but firm Roma plum tomatoes,
  chopped
1/2 medium red onion, chopped
1 garlic clove, chopped
  juice of 1 lime
3 tomatillos  Mexican green
  tomatoes), peeled and chopped
1/4 cup fresh cilantro, minced
1 jalapeno chile (roasted, peeled,
   seeded, and chopped) or 1 T.
   canned jalapeno chilies, chopped

Place all ingredients in bowl of food processor or blender. Process briefly to just combine; avoid creating a smooth paste. Yield: 3/4 cup or 6 servings of 2 tablespoons each. Calories per serving: 16; fat: .2 grams; cholesterol: 0 milligrams.

     Apricot-Cilantro Salad

1 16 1/2-ounce can apricot halves in
  light syrup, sliced
1/4 cup lemon juice
2 t. sugar
1 t. reduced-sodium soy sauce
1 t. ground cumin
4 cups iceberg lettuce, shredded
1/4 cup fresh cilantro, chopped
2 green onions (white and green
  parts)
2 cups fresh bean sprouts, rinsed
  and drained
1 8-ounce can water chestnuts,
  drained and sliced
1/2 cup slivered almonds, toasted

Drain apricots, reserving 2 tablespoons syrup. For the dressing: combine reserved syrup with lemon juice, sugar, soy sauce, and cumin in jar. Chill until ready to serve. Place lettuce in serving bowl. Top with cilantro, onion, bean sprouts, water chestnuts, apricot slices, and almonds. When ready to serve, shake dressing and pour over salad. Toss well. Serves: 8. Calories per serving: 120, protein: 3 grams; fat: 4 grams; cholesterol 0 milligrams.

     Flour Tortillas

2 cups flour
1 t. salt
1 t. baking powder
3 T. oil
1/4 cup warm water

In medium-sized bowl, sift flour, salt, and baking Powder. Cut in oil until mixture resembles cornmeal. Add water slowly, gently mixing to form ball of dough. Add additional flour if dough is sticky. Let the ball of dough set for 20 minutes. Divide dough into 12 balls approximately 2 inches in diameter. Roll out into 6- to 7-inch circles. Heat in large skillet 30 seconds on first side. Do not flatten bubbles that form. Flip and heat until browned. Use in recipes calling for tortillas or as bread, or split and stuff as a pita bread. Yield: 12 tortillas. Calories per tortilla: 52; protein: 2 grams; fat: 4.5 grams; cholesterol: 0 milligrams.

     Flan

Caramel:

1/2 cup sugar
3 T. water

Custard:
  3 eggs
  1 cup canned evaporated
  nonfat milk
  1/8 t. salt
  1/4 cup sugar
  2 T. light cream
  1 t. vanilla extract
  1/4 t. almond extract
  ground cardamom (for garnish)

For the caramel: Combine the sugar and water in a small, heavy saucepan and cook over medium heat until the mixture is thick, bubbling, and amber-colored. Cover pan for the first 5 minutes to keep sugar crystals from forming on the sides of the pan. Pour caramel into 6 custard cups; swirl to coat the bottom and part of the sides. Set aside.

For the custard: Place all ingredients except the cardamom in a blender and blend until smooth. Pour into caramel-coated custard cups. Sprinkle top with cardamom.

Place cups in larger pan. Fill pan with enough warm water to reach halfway up the sides of cups. Bake at 275 [degrees]- F for 1 1/2 to 2 hours or until top of flan is firm to touch. Remove from oven and cool to room temperature. Then refrigerate until chilled (about 2 hours). Slide knife and around flan to loosen. invert onto serving plate. Spoon caramel remaining in cup over top of flan. Serve warm or cold. Garnish with ground cardamom. Serves: 6. Calories per serving: 175; protein: 6 grams; fat: 4 grams; cholesterol: 115 milligrams.