Basic Chili Sauce

30 ml Olive oil, heat

add 250 ml Spanish Onion, chopped, sauté for 3 - 5 min.

add 45 ml Chili powder and

add 30 ml Cumin powder and

add 15 - 30 ml apple vinegar (white)

stir the mixture, without burning, for aprox one min.

add 30 ml tomato paste, and combine all ingredients into a paste/sauce

add 30 ml water, stir and

add 7 oz can of Rotel tomato sauce and 7 oz can of diced chili peppers

heat on low for 10 - 30 minutes, stirring occasionally


Refried Beans

30 ml olive oil

30 ml chili powder

15 ml brown cumin seeds or powder

bell pepper, aprox 1/4

Spanish onion, aprox 1/4

10 ml oregano flakes

15 ml Kikkoman soy sauce

One can of low-fat vegetarian Refried Beans

Warm oil in small pot

add chili powder, cumin seeds, bay leaf, oregano flakes - sauté 3 min.

add onion, pepper and soy sauce

sauté for 3 - 5 minutes

add beans, bring to boil, then continue to heat for 10 minutes or longer.


Mexican Rice




1 C. long grained Rice

3 Tbs. Oil

1 Onion, diced small

1 clove Garlic, minced

1-1/2 tsp. Salt

1/4 tsp. Chili Powder

1/2 of an 8-oz. can Tomato Sauce

2-1/4 C. Water or canned Chicken Broth


In a large skillet, brown rice in oil. Add the remaining ingredients, let simmer, covered, over low heat for 25 minutes or until tender. When done, transfer to an 8"x8" casserole dish. Add enchilada sauce and top with 1-1/2 C. shredded Monterey Jack Cheese or cheddar. Right before serving microwave on high to melt cheese.



Whole wheat flour tortillas or whole wheat wraps  one

cheddar cheese, shredded  30 ml

Monterey Jack cheese, shredded  30 ml

cream cheese 30 ml

chili powder

Onion, chopped finely 5 ml

Enchilada sauce, 5 ml

NOTE:  I began using whole wheat wraps back when the tortilla-making people refused to part with the partially-hydrogenated oils.  Now that you can buy tortillas with no p-h o, I have found I like the wraps better.

combine Monterey Jack  and cheddar cheese

stir chili powder and onion into cream cheese and add to cream cheese

place cream cheese mixture on wrap

add cheese mixture

top with enchilada sauce

roll into enchilada

place in box that has been “greased” with olive oil

pour any remaining enchilada sauce over enchiladas and sprinkle remaining cheese.

Cook in preheated 350° oven for 12 minutes.