 The following is a production of New Mexico State University. Bienvenidos a nuestra serie Long Live La Familia, la telenovela de nutrición que nos habla no solamente al corazón, sino también al apetito. Yo soy Carrie Bachman. Y hoy, en vez de ver un episodio de La Familia Sierra, vamos a ver cómo preparar tres platillos favoritos de Nuevo México. El primer platillo es una especialidad de la hermana Vicky. Algunos de ustedes se acordarán que Vicky preparó enchiladas de chile colorado, cuando ella estaba tratando de aprender sobre la pirámide de alimentos. Pues las enchiladas de chile colorado suelen tener mucha vitamina C, A y también calcio, pero a la vez normalmente contienen mucha grasa y calorías también. Entonces vamos a seguirle a Lupe, nuestra educadora de nutrición, mientras nos enseña cómo preparar este platillo tan delicioso para que sea más saludable. Hello. Today I'm going to demonstrate how to make red enchiladas. ¿Qué tal? Hoy voy a demostrar cómo se hacen las enchiladas rojas bajas en grasa. Primero voy a enseñarles el chile rojo. Vamos a empezar por limpiar lo primero. Queremos quitarle todas las semillas al chile. Luego queremos lavar el chile muy bien. Voy a quitarle todas las semillas y después de eso, hay que ponerlo en agua caliente como ya he hecho aquí. Ahora vamos a poner el chile que hemos servido en la licuadora. Está bien caliente y muy blando. Primero vamos a poner un poquito de líquido. Después le pondremos más. Voy a ponerle cuatro dientes de ajo. Más o menos una cucharadita de sal. También puede ponerle comino o una pizca de orégano. Vamos a dejar que se licue por unos minutos. Voy a agregarle poca más agua. Con esto debe ser suficiente. Debe licuarse por dos o tres minutos. Mientras tanto, voy a poner un poquito de aceite en la sartén. Voy a poner como media cucharadita. El chile ya está licuado. Ahora voy a colarlo para quitarle todas las semillas y la piel. Qué rico huele. Es uno de mis favoritos. Aquí tengo la manteca vegetal y ya está un poco caliente. Voy a ponerle una cucharadita de harina. No tiene que ponerse la si no quiere, pero a mí me gusta incluirla. Queremos dorarla y como puede ver, no necesita mucho aceite. Es solo para darle un poquito de sabor. Ahora voy a agregarle la salsa. Vamos a dejar que hierva a fuego lento un ratito. Ahora voy a enseñarle una forma de hacer las tortillas para que no tenga que freírlas en aceite. Es una forma de prepararlas enciladas sin tanta grasa. Se puede hacer de dos formas. Puede ponerlas en el microondas y solo hay que envolverlas en una toalla de papel. Lo que yo hago para que queden un poco más flexibles y más sabrosas, pongo un poquito de aceite en la palma de la mano y se lo froto y luego dejo la tortilla y lo hago con otra. Como podrán ver, es muy poquito aceite. Es solo para darles un poco más de sabor y flexibilidad. No van a quedar muy secas. Bueno, ya hemos terminado con eso. Podemos ponerlas en aluminio, como yo lo voy a hacer. O pueden volverlas en una toalla de papel y ponerlas en el microondas por 45 segundos. Hoy vamos a ponerlas aquí en la estufa y vamos a calentarlas un poquito. Además, hay que voltearlas. Lo que haremos es tomar una tortilla. Están tan calientitas. Tomamos un plato, vamos a sumergir la tortilla muy bien y luego la ponemos en el plato. Si quiere, puede agregarle un poquito más de chile para que no esté tan seca. Luego pondremos un poquito de queso. Si le gusta la cebolla, póngale a su gusto. Luego otra vez sumergimos la tortilla muy bien y luego un poquito más de queso y cebolla. Mientras hago esto, voy a empezar a calentar la sartén para poder hacer el huevo. Voy a ponerle solo un cuarto de cucharadita de aceite. No hace falta ponerle mucho, solo lo suficiente para que no se pegue. Luego más chile, como les dije, pueden agregarle todo el chile que quieran. Vamos a agregar un poquito de queso y un poco de cebolla. Ahora vamos a ponerle el huevo a la enchilada. Primero vamos a romper el huevo para estar seguros de que no está malo. Luego vamos a ponerlo en la sartén. Parece que el huevo casi está. Ahora voy a voltearlo. También puede complementar sus enchiladas con un poco de lechuga, como lo haremos hoy. O puede usar repollo, si tiene un poco. Vamos a ponerle lechuga y tomate. También puede ponerle aceitunas negras. Es un platillo bastante económico, bajo en grasa y además muy sabroso. Es muy barato. Las enchiladas se preparan muy rápido. Lupe hizo muchas cosas para que fueran más saludables las enchiladas de chile colbrado. Primero ella misma hizo su propia salsa de chile. Eso nos da la oportunidad de hacer una salsa picante o no tan picante. Y además agregar menos sal y menos aceite, que lo normal. La segunda cosa que hizo fue no enfriar las tortillas de maíz. Normalmente las tortillas en las enchiladas se enfrían antes de echarles a la salsa. Pero Lupe solamente calentó las tortillas dentro de unos pedazos de papel de aluminio. Ustedes también pueden hacer esa técnica en su casa. Otra técnica que pueden utilizar es echar toda la salsa a un sartén grande y luego echarle pedazos de tortillas. Ni hay que calentarlos y la cebolla y mezclar hasta que todo esté caliente. Luego un poquito antes de servir solamente hay que rociar un poquito de queso arriba para que se funde un poco. Y ahí tiene sus enchiladas. ¿Pues qué hizo entonces Lupe con el queso? Se acordarán que ella utilizó un queso bajo en grasa, pero que tenía mucho sabor. Eso es importante porque entonces no hay necesidad de utilizar tanto queso. Entonces las calorías se bajan. Y por último, ella también echó como hacemos nosotros muchas veces un huevo arriba. Pero los huevos fritos, si uno los enfríe en mucha aceite, entonces contienen mucha grasa y mucha caluría. Es mejor utilizar un sartén que no pega y entonces echar solamente un poquito de aceite. Vamos a seguir ahora con nuestra segunda receta. Es un favorito de Samuel. Se acordarán que Samuel y su familia gozaron de esta receta cuando estaban comiendo juntos la cena. Es caldío. Y el caldío realmente no es una receta, porque uno puede agregar casi todo lo que quiera. Entonces ahora Irene nos va a enseñar cómo hacer un caldío sabroso y saludable. Hi. Today I'm going to prepare a caldío. Today I'm going to prepare a stew in the style of New Mexico, which is called caldillo. It's very low in fat and also very nutritious. Here I have some rice balls. As you can see, it's a little fat. I'm going to remove the fat. When you buy your meat, make sure to buy it with a little fat. I'm going to start cutting the meat into cubes. Now we're ready to add the oil. It's low in fat and low in fat. I'm just going to add a little fat to cover the pan with a thin layer. Then I'm going to put it on top of a hot oven. I pre-heat it and then I'm going to add the meat. I already have all the meat cut here. Remember that we don't use the fat of the meat. I don't put the fat on it because it's not healthy. We're going to stir a little bit. Now I'm going to add a mixture of spices, oregano. I have garlic and onion. I'm going to add them to the meat. This will give it the desired flavor. I'm going to stir. This is one of my favorites. It's fast, very rich, and very healthy. Now I'm going for my onions to put them in. And while those are mixing together, I'm going to leave them in the pot. I'm cleaning my stove. Now I'm going to add the flour. I'm going to mix it for a minute or two. Then we're going to let it brown. I'm going to let the onions and the meat become brown. We're going to leave that for now. Now I'm going to show you how to cut the vegetables. I have them ready here. First, we're going to start with the carrots. We take a carrot and cut it into pieces. Like this. Make sure to detail the carrots with a brush. I already did it, but I'm going to show you because it's very important. We're going to put this aside and we're going to cut the leek. We cut it into pieces. I like to cut it a little bit bigger because I like to distinguish the flavor of the leek in the broth. Then we take the onion. Now I don't like to chop it finely. I like to chop it into pieces. So I cut it into large pieces. If you don't like the onion in pieces, you can chop it finely. Here I'm going to add the tomato sauce. Then I'm going to mix it up. Don't forget to add chili. A can of chili. We mix it up. We're going to leave that there for a little while to go with the potatoes. I'm going to go with the potatoes. This potato I already washed and cleaned. I'm just going to show you how to do it. You just scrub it. I cut it into pieces. I don't think you can cut it. I don't want other things to work like this. I don't think there is any that works with leek. I am going to sprinkle this res터 here. Don't put the side first. And then we're going to let itcamp out where it's been a little bit. Otherwise it's going to go down. I want to use my pick. I'm going to cut it into small pieces. That's how I prepare it at home, because sometimes you can't even see the potatoes. The potatoes are also a source of fiber. Oh yes, I almost forgot. Leave the shell to the potato. The shell is left by the fiber it contains. Today we are making only half a recipe, so I'm going to do this very quickly. This recipe is very easy and fast. When you get to work and want to prepare a quick dish, it's very nutritious. It contains a variety of nutrients and vitamins. It's very healthy and very tasty. You can eat it with any kind of tortilla. We add the other vegetables that we already cut. We stir to mix it. Look at the beautiful colors. The carrots give it color and the apio as well. It's a very tasty and pleasant dish to the eye. It also smells very good. I can't wait until it's done. We add the water. It's like four cups. We stir it a little. Now I'm going to show you the finished product. What a delicious broth, right? Irene taught us several techniques to make the most healthy broth. First, she chose a meat that didn't contain a lot of fat. Also, when she cut the meat into small pieces, she removed all the fat from the outside. So what did she do? She made the meat with a little bit of oil to the pan. So what to add oil if we're trying not to use so much fat? That's why, if you add a little bit of oil to the meat, you don't have to spend so much money on the meat. And the last thing Irene did was add a lot of vegetables to the broth. Potatoes, potatoes, onions, carrots. And if you want, you can experiment with other vegetables. For example, the rabbit or the broccoli. They taste good and the chicken too. So now we're going to continue with our third recipe. This recipe is a favorite of the whole family. And it starts by making homemade flour tortillas. Do you remember how smooth the expert is in this? In an episode of our telenovela, she makes tortillas by hand and also teaches her daughters how to make them. In the next recipe, Bertha will teach us how to make burritos with colored chili. She's going to start by making the tortillas by hand. Hi, we're going to be doing the flour tortillas. And before we start, we're going to make flour tortillas. But before we start, we're going to wash our hands. It's very important to wash our hands and make sure you're sure we're going to work with our hands. It's very important to do this before we start. Then I'm going to show you how to make the tortillas. We're going to use a cup of white flour and a cup of whole flour that will give us more nutritious tortillas. We're going to add a teaspoon of baking powder, a teaspoon of salt, three tablespoons of milk powder. We're going to mix it all very well. Now we're going to add two tablespoons of oil. Since we're using canola oil, this will make our tortillas more nutritious. And they also have calcium because we use milk and dry milk. We're going to use a little bit of water. The flour tortillas are a traditional food of Hispanic culture. The whole flour makes them more nutritious. Also, since we used milk and dry milk, we're going to add calcium because many families don't eat a lot of milk products. Adding milk and dry milk to the mix is a good way to add calcium to our diet. The tortillas are one of the foods that Hispanics eat frequently. We already have the softest one. We're going to take it out of the oven and we're going to make balls. If we take it out of the oven, we can knead it better. We're going to start making the balls to make the tortillas. It's important to clean the table before starting to roll the tortillas. I already started heating the comal. We don't want it too hot, but it's not too cold either. We need it to be hot enough so that when we make the tortillas, they're cooked. You can make them bigger or smaller depending on the size of the comal. The size doesn't really matter. This is something that children can start learning. You can let them roll the tortillas and make sure that the tradition will be repeated in their family. We're going to put the tortillas in the comal. While that starts to inflate, we're going to start making another tortilla. While the comal gets a little warmer, we're going to start making the agria cream in fat. We're going to use low-fat cottage cheese. We're going to add one cup of low-fat cottage cheese, low-fat milk and one teaspoon of lime juice. We're going to liquefy this until it has a good consistency. We're going to pour the sauce to get it ready for the burritos. This comal doesn't seem to be hot enough. If it's not hot enough, it's very difficult to cook the tortillas. We're going to take the tortilla out. We're going to fill this burrito filled with frijoles and cheese. But if you want, you can use any kind of meat you have already made. We're going to fill it with frijoles. You can use cheese, frijoles, you can use any kind of food you want. You can also use chicken. You can use meat with chili. We're going to fold the ends and keep rolling. We're going to dip it with red chili sauce. You can use red or green chili. We're going to complement our tortilla with low-fat cottage cheese with low-fat cottage cheese. We're also going to add some chopped onions. You can also use tomato and lettuce. You can serve the burritos with Mexican rice. Here we have a full plate that's also low-fat. It's a very nutritious plate that you can enjoy the whole family. Well, these burritos look very delicious, right? What made Berta healthier? Well, first, she made the tortillas with flour. She made a little bit of whole wheat flour to add fiber. It's a very important nutrient for our diet. Berta also made a little bit of milk powder. That adds calcium and also a good flavor. And then what did Berta do about the cheese? Well, there was no need to add a lot of cheese because she chose a cheese with a strong flavor. In addition, that cheese didn't have much fat like mozzarella cheese. Then she made a colorful chili sauce made at home very healthy. I hope you liked these three new Mexican recipes. Enchiladas de chile colorado, caldillo y burritos. Ojalá que tengan tiempo para probar las recetas en casa. Y hasta la próxima que vivan nuestras familias.