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Make it Mexican!
Mexican food has grown in popularity across the U.S. in both the home and restaurants in recent years. When dining out in a Mexican Restaurant, it is possible to make healthy food choices. Mexican cuisine has some very nutritious and healthy main ingredients including corn, beans and chilies. These ingredients are high in fiber and low in fat. However, ingredients added to them are the determining factor between a dietary dream and a nutritional nightmare.
When dining out in a Mexican restaurant, watch for key words and phrases in the menu choices. If you are trying to eat healthier, or are dieting, you should watch for items that are baked or grilled, served with flour or corn tortilla's, are made with chicken or seafood and are served with vegetables, enchilada sauce, salsa or salsa Verde. Some great choices are fajitas and quesadillas. Choices to avoid are anything fried such as taco salad shells, chimichangas or tortilla chips. Also be careful of entrees that are smothered in cheese or mole sauce. You can ask that the chef go easy on these ingredients, or request they are served to you on the side. Also, you should ask if the refried beans were made with lard. If so, don't eat them. One more healthy option for you is to add extra vegetables to any meal you order.
Portion sizes in Mexican Restaurants can be up to four times the amount of food you need for a meal so either split a dinner with someone, or take half of it home for another meal. You'll split the fat and calories and have an already prepared meal at home, something we all welcome!
Your favorite grocery store most likely carries authentic Mexican ingredients so why not do some Mexican cooking at home? Mexican recipes are quick, easy and delicious and are also a low-cost, healthy alternative to eating out.
Following are some tips on how you can reduce the fat and calories in just about any Mexican Dish you enjoy, or wish to try. You can use these tips in any Mexican recipe, old or new. Due to the seasonings in Mexican foods, you most likely won't notice the changes too much. Some say that non-fat sour cream is intolerable and if you find you feel this way, use the light. It still reduces the amount of fat by half of the original sour cream. Most people who have never ventured into low-fat sour cream are amazed at how little they notice the reduction in fat.
Tips to Reduce Fat and Calories in Mexican Dishes
- Identify high fat ingredients such as sour cream, cheese and butter.
- Find lower-fat alternatives such as low or non-fat sour cream, low or non-fat plain yogurt, low-fat cheese and lower-fat margarine.
- Substitute equal amounts. For example, if you recipe calls for one cup of sour cream, replace it with one cup of fat-free sour cream or plain yogurt.
By making substitutions and healthy food choices, Mexican cuisine can be as nutritious as any other cuisine.
Spice up your life and try the recipes below!
Recipes:
Beef Fajita Salad
Ingredients:
1 (8 ounce) bottle Italian dressing
1 teaspoon cumin
Dash hot pepper sauce
1/2 pound beef for fajitas, strips or chunks
1/2 cup corn kernels
1/2 cup cooked kidney beans
1/2 cup red onion, sliced
1/2 cup cheddar cheese, shredded
1 tomato, chopped
6 to 8 cups salad greens
2 cups crushed tortilla chips
Directions:
Combine the cumin, hot pepper sauce and Italian dressing in a small bowl and mix well. Reserve 1/2 cup of the dressing. In a separate bowl, add enough dressing to coat the beef and let marinate for one hour.
In a hot skillet, fry the beef and cook until done. Allow the beef to cool. In a medium bowl combine the beef with the corn, beans, onions and 1/2-cup of the dressing. Refrigerate for several hours before serving.
To serve: Toss the beef and vegetable mixture with the salad greens, the tomatoes and the shredded cheese. Add extra dressing if necessary and top with the crushed tortilla chips.
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Taco Salad
Ingredients:
2 cups margarita drink mix
1/2 cup sugar
Finely grated peel of one lime (about 2 teaspoons)
1/2 honeydew melon, for garnish
Directions:
Brown the beef, drain, and season with chili powder and set aside to cool.
Prepare the dressing by whisking the Miracle Whip, ketchup and taco seasoning mix in a small bowl.
For garnish, peel melon and cut into 1/2-inch slices. Cut flesh into leaf shapes of various sizes. Use a knife to score a leaf pattern on each leaf.
In a large bowl, combine iceberg lettuce, romaine lettuce, tomatoes, green pepper, red pepper, green onions, jalapeno peppers, kidney beans, garbanzo beans, half of the cheese, half of the crushed chips, dressing and cooled ground beef. Mix well, cover and refrigerate.
Serve with whole chips on the side.
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Super Salsa
Ingredients:
1-1/2 cups diced vine-ripe tomato (include the juice)
1/2 cup chopped onion
1 green onion, chopped
1 tablespoon vinegar
1/4 teaspoon salt
2 teaspoons sugar
2 tablespoons chopped fresh cilantro
1 clove garlic, minced
Juice of one lime
2 tablespoons of green hot sauce
1/4 teaspoon chili powder
1 teaspoon hot pepper sauce such as Tobasco
Directions:
In a bowl, mix together tomato and onions. Add vinegar, salt, sugar, cilantro, garlic, lime juice and green hot sauce. Mix well. Add chili powder and hot pepper sauce. Mix ingredients well and let sit one hour in refrigerator. Serve with purchased blue and white tortilla chips or baked tortilla chips.
Recipe makes ten, 2-tablespoon servings.
Nutritional information per serving:
Calories: 15
Carbohydrates: 24g
Protein: 3g
Fat: 1g
Fiber: 2g
Sodium: 140mg
Calories from fat: 8-percent
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Fantastic Beef Fajitas
Ingredients:
1 pound top sirloin steak, trimmed and cut across the grain into 1/4-inch strips
2 tablespoons water
2 tablespoons lemon juice
1 tablespoons vegetable oil
1 teaspoon dried oregano
1 garlic clove, minced
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 medium sweet red pepper, sliced into thin strips
6 fat-free flour tortilla shells, warmed
Salsa and nonfat or light sour cream, optional
Directions:
In a bowl or resealable bag, combine the first seven ingredients; add beef and toss. Cover and refrigerate three to six hours, stirring several times. Drain meat, discarding marinade. In a skillet coated with nonstick cooking spray, sauté onion and red pepper until crisp-tender; remove. In the same skillet, sauté meat until no longer pink, about four minutes. Return vegetables to pan and heat through. Spoon onto tortillas; top with salsa and sour cream if desired. Roll tortilla around filling.
Recipe makes six servings.
Nutritional information per serving:
Calories: 237
Fat: 5g
Cholesterol: 50mg
Sodium: 422mg
Carbohydrate: 26g
Protein: 20g
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Grilled Chicken Tacos
Ingredients:
1 tablespoon olive oil
1/2 cup chopped onion
1 garlic clove, minced
2 cups cooked, diced chicken
1 package flour tortillas
1-1/2 cup shredded Monterey jack and/or cheddar cheese
1 tablespoon margarine or Smart Balance
Optional ingredients: sliced black olives, diced tomato, and/or chopped green chilies
Directions:
In a skillet, heat olive oil. Cook onion and garlic in oil until tender. Add the chicken and heat three minutes. Remove from pan and place in a bowl. Heat tortillas according to package directions. Divide chicken onto center of tortillas; top with cheese and optional ingredients, if desired. Fold tortillas in half. Melt margarine or Smart Balance in same skillet. Grill tacos on each side for two to three minutes or until cheese melts.
Recipe makes eight to ten tacos.
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Baked Tacos
1 teaspoon olive oil
12 ounces ground turkey breast
One (15-ounce) can of rinsed and drained pinto beans
1 cup mild salsa
4 teaspoons lower-sodium taco seasoning
Eight fat-free flour tortillas (6 or 7-inch)
Shredded lettuce, diced tomatoes, reduced-fat sour cream, reduced-fat shredded Monterey jack cheese for garnishes
Directions:
Heat oven to 450-degrees. Cover cookie sheet with foil and coat with vegetable oil spray.
In large non-stick skillet over medium heat, heat oil. Add turkey and cook four or five minutes or until no longer pink; drain. Add beans, salsa and taco seasoning. Bring to a boil, reduce heat to low and simmer uncovered five or six minutes, stirring and mashing some of the beans as you stir, until thickened.
Spoon turkey mixture into center of each tortilla. Fold in half. Press down gently and place on prepared cookie sheet. Coat tortillas with vegetable oil spray.
Bake eight to ten minutes or until lightly browned.
Garnish with lettuce, tomatoes, sour cream and cheese as desired.
Recipe makes eight tacos.
Nutrition information per taco:
Calories: 195
Carbohydrates: 28g
Protein: 15g
Total Fat: 1g
Saturated Fat: 0.2g
Cholesterol: 29mg
Fiber: 4g
Sodium: 596mg
Calories from fat: 1-percent
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Turkey and Cheese Tortilla Wraps
Ingredients:
6 fat free tortillas
Nonstick cooking spray
2 cups reduced fat shredded cheddar cheese
2 cups shredded, cooked turkey
¼ cup chopped green onions
1 medium tomato, chopped
Salsa and fat free or light sour cream if desired
Directions:
Remove tortillas from refrigerator, set aside. Preheat oven to 375-degrees. Lightly spray a large baking sheet with nonstick cooking spray. Place 1/3-cup each of cheese and turkey on top half of tortillas. Top with green onions and chopped tomatoes. Fold tortillas in half over filling to form a half moon shape. Place on baking sheet. Bake six to eight minutes or until edges of tortillas are light golden brown and cheese is melted. Serve with salsa and sour cream if desired.
Recipe makes six servings.
Nutritional information per serving:
Calories: 275
Fat: 4g
Calories from fat: 14-percent
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Chicken Enchiladas
Ingredients:
1 package Fat-free tortillas
1 tablespoon margarine
1/2 cup chopped onion
1 fresh garlic clove, minced
One, 4-ounce can diced green chilies, drained
1/2 cup nonfat sour cream
One, 10-3/4 ounce can of fat- free condensed cream of chicken soup
1-1/2 cups cubed, cooked chicken breast without skin
1 cup (4 ounces) reduced fat shredded cheddar cheese
1/4 cup skimmed milk
Garnish with shredded lettuce and chopped tomato if desired
Directions:
Remove tortillas from refrigerator; set aside. Heat oven to 350-degrees. In a non-stick skillet, melt margarine. Coo onion and garlic until tender. Stir in green chilies, sour cream and soup; mix well. Reserve 3/4-cup of the sauce; set aside. Stir in chicken and 1/2-cup cheese to remaining sauce in skillet. Warm tortillas according to package directions. Fill the tortillas with the chicken mixture and roll up. Place tortillas seam side down in ungreased 12 x 8-inch baking pan.
In a small bowl, combine reserved sauce and the milk; spoon over rolled tortillas. Top with remaining 1/2-cup cheese. Bake for 30 to 35 minutes or until bubbly.
Recipe makes eight to ten enchiladas.
Nutrition information per enchilada:
Calories: 397
Fat: 9.6g
Calories from fat: 21-percent
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Southwestern Beef Burritos
Ingredients:
2 pounds round steak, trimmed and cut into 1-inch cubes
2 large onions, chopped
2 garlic cloves, minced
1 can (15 ounces) enchilada sauce
1 can (14-1/2 ounces) diced tomatoes (do not drain)
1 can (4 ounces) chopped green chilies
1/4 teaspoon pepper
2 tablespoons all-purpose flour
1/4 cup cold water
8 fat-free flour tortillas
Optional garnishes: Diced tomatoes, sliced ripe olives, shredded fat-free cheddar cheese, nonfat sour cream, chopped green onions and/or shredded lettuce
Directions:
In a large skillet coated with nonstick cooking spray, brown meat over medium heat; drain. Add onions and garlic; cook and stir for two minutes. Add the enchilada sauce, tomatoes, chilies and pepper; bring to a boil. Reduce heat; cover and simmer for two hours or until meat is tender. Combine flour and water; add to the beef mixture, stirring constantly. Bring to a boil; cook and stir for one minute or until thickened. Warm tortillas; spoon 1/2-cup filling, off center, on each one. Fold sides and bottom of tortilla over filling, then roll up. Spoon additional filling over top of burritos. Serve immediately. Garnish with tomatoes, olives, cheese, sour cream, onions and lettuce if desired.
Recipe makes eight servings.
Nutritional information per serving:
Calories: 198
Fat: 7g
Cholesterol: 78mg
Sodium: 241mg
Carbohydrate: 8g
Protein: 26g
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Quick Chicken Fajitas
Ingredients:
3 tablespoons olive oil
1 large onion, sliced
1 red or yellow bell pepper, thinly sliced
1/4 teaspoon ground cumin
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
1/4 teaspoon dried oregano, crumbled
1/4 teaspoon garlic powder
1/4 teaspoon dried thyme, crumbled
1/2 cup canned chicken broth
4 boneless chicken breast halves, skinned, cut into strips
4 warm flour tortillas
1 tomato, chopped
1 avocado, peeled, chopped
1 cup purchased or homemade salsa
Directions:
Heat oil in a heavy, large skillet over medium-high heat. Add onion and bell pepper and sauté until almost tender, about ten minutes. Add cumin, paprika, cayenne, garlic powder, oregano and thyme and continue cooking one minute. Mix in broth and bring to a boil. Add chicken and stir until cooked through, about five minutes. Spoon chicken mixture into tortillas. Top with tomato and avocado. Roll up. Serve passing salsa separately.
Recipe makes four servings.
Nutritional information per serving:
Calories: 545
Carbohydrates: 40g
Protein: 40g
Fat: 24g
Fiber: 5g
Calories from fat: 39-percent
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Tacos in a Roll
Ingredients:
3/4 pound lean ground round
1/4 cup chopped onion
1 envelope taco seasoning mix
2 eggs, beaten or egg substitute equivalent to two eggs
1/2 cup shredded low-fat cheddar cheese
2 tubes low-fat crescent rolls
Directions:
Brown the ground round and onion. Drain and set aside to cool. Add eggs and cheese, taco seasoning and mix well. Separate crescents and place on an ungreased baking sheet. Place two to three tablespoons of the filling on each crescent along the wider side and roll up. Press edges together lightly.
Bake at 375 degrees for ten to fifteen minutes.
*These freeze very well.
Note: If you prefer less seasoning, use 1/2-packet of taco seasoning.
Recipe makes eight taco rolls.
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Mexican Carnitas
Ingredients:
1 boneless pork loin roast (3 pounds) trimmed and cut into 1-inch slices
6 large garlic cloves, minced
1/2 cup fresh cilantro, chopped
Pepper to taste
3 large oranges, divided
1 large lemon
16 fat-free flour tortillas, warmed
Salsa and shredded fat-free cheddar cheese, optional
Directions:
Place meat in a medium-size roasting pan coated with nonstick cooking spray. Sprinkle with garlic, cilantro and pepper. Squeeze the juice from one orange and the lemon over the meat. Slice the remaining oranges and place over the meat. Cover and bake at 350-degrees for about two hours or until meat is very tender. With a slotted spoon, remove meat and drain well on paper towels. In a skillet coated with nonstick cooking spray, cook meat one pound at a time until brown and crispy.
Serve warm in flour tortillas; garnish with salsa and cheese if desired.
Recipe makes about sixteen servings.
Nutritional Information per tortilla:
Calories: 220
Fat: 4g
Cholesterol: 37mg
Sodium: 364mg
Carbohydrate: 28gm
Protein: 16gm
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Refried Beans (Frijoles Refritos)
Ingredients:
2 tablespoons butter
1 garlic clove, minced
2 tablespoons finely chopped green onion
1 can (16 ounces) pinto beans, liquid drained and reserved
1/2 cup shredded reduced-fat cheddar cheese
Salt and pepper to taste
Directions:
In a heavy-bottomed skillet, melt butter over medium heat. Add garlic and onion; sauté until onion is soft. Add pinto beans and 1/2-cup of the bean liquid. With potato masher, coarsely mash beans as they cook, adding additional bean liquid as needed. Beans should reach a thick paste-like consistency. Place in serving bowl. Add salt and pepper to taste, and top with cheese. Serve immediately or prepare ahead and reheat in microwave oven.
Recipe makes about six servings.
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Restaurant Refried Beans
Ingredients:
48 ounces canned black beans, drained, juice reserved
1 teaspoon salt
1 teaspoon ground cumin
2 teaspoons garlic powder
1/2 teaspoon cayenne pepper
1/2 cup olive oil
Directions:
In a food processor, process beans until roughly chopped. Add bean juice to adjust consistency. Mixture should be slightly creamy and moist. Add remaining ingredients. Put in heavy- bottomed pot and bring to 165-degrees over low heat, stirring regularly to prevent sticking on bottom.
Recipe makes about ten servings.
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Ultra Easy Vegetable Quesadillas
Ingredients:
1 teaspoon vegetable oil
1 small onion
2 cans (15 ounces each) black beans
1 cup frozen yellow corn kernels
1/2 cup roasted red peppers
2 teaspoons bottled minced garlic
1/2 teaspoon ground cumin
8 large (10-inch) reduced fat flour tortillas
1 cup (4 ounces) already shredded, reduced-fat cheddar cheese
Condiments of choice such as salsa, sour cream, guacamole, chopped tomato or shredded lettuce, if desired
Directions:
Preheat oven to 450-degrees.
Heat oil over medium heat in a 12-inch non-stick skillet. Peel and coarsely chop onion, adding to skillet as you chop. While onion cooks, pour beans into colander. Pour corn on top of beans. Rinse beans and corn under cool tap water and set aside to drain. Chop enough roasted peppers to make 1/2-cup. Set aside.
When onion is tender, add beans, corn and roasted peppers to skillet. Stir to mix. Stir in garlic and cumin. Continue to cook one minute to heat mixture. Remove skillet from heat.
Spray two baking sheets with vegetable oil spray. Pour 1/2-cup bean mixture on one half of tortilla. Top the bean mixture with two tablespoons of the cheese. Fold tortilla in half over bean mixture. Press lightly with the hands so it adheres. Repeat with three more tortillas on the first baking sheet. Then repeat with the remaining tortillas on second baking sheet. Bake until tortillas are crisp and cheese melts, about five to seven minutes.
Remove from oven. Using pizza cutter cut each quesadilla into three wedges. Serve accompanied by condiments of choice. Recipe makes six servings.
Note: Roasted red peppers are available in jars in the supermarket canned vegetable section or imported food section. The pieces in the jar vary in size. Chop enough peppers to make 1/2-cup.
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Turkey Dinner Nachos
Ingredients:
3-1/2 cup (about one pound) cooked turkey-breast meat
Cooking oil spray
8 ounces reduced-fat (baked) tortilla chips
Two medium ripe tomatoes (or one large one), for 1-1/2 cup chopped
1 cup taco sauce or smooth salsa
One can of (2-1/4 ounces) sliced black olives, optional
1 cup (4 ounces) shredded Mexican-blend cheese
1/3 head (2-1/2 cups) iceberg lettuce
Sour cream and guacamole, optional toppings
Directions:
Turn on the broiler. Adjust the oven rack three to four inches from the heating element.
Place the turkey in a 6-cup or larger microwave-safe bowl, breaking up the meat if necessary. If the turkey is frozen, microwave at high for five minutes, stirring halfway through, or until defrosted and warmed through.
Spray the cooking oil on a 17-x-11-inch baking sheet with a rim at least 1-inch tall. Spread the chips evenly in the pan. Set aside. Coarsely chop the tomatoes and set aside.
Remove the turkey from the microwave and stir well. Add the taco sauce to the turkey and stir until well mixed. Spoon the turkey evenly over the chips. Sprinkle the olives (if using) and the cheese evenly on top.
Broil on minute or until the cheese is melts. Meanwhile, using a knife cut the lettuce into thin strips. Set aside.
Remove the nachos from the oven and sprinkle the reserved lettuce and tomatoes evenly on top. Serve at once.
Recipe makes four servings.
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South of the Border Sundaes
Ingredients:
3/4 cup pineapple, peeled, cored and cut into bite size pieces
1 large mango, peeled, pitted, cut into bit size pieces
1/3 cup fresh squeezed orange juice
1/2 cup plus 2 tablespoons firmly packed dark brown sugar
1/2 teaspoon ground cinnamon
3 bananas, peeled and sliced
1-1/2 pints vanilla frozen yogurt
Directions:
Place bite sized pieces of pineapple and mango into medium bowl. Combine 1/3 cup fresh squeezed orange juice, brown sugar and cinnamon in small saucepan. Stir over low heat until sugar dissolves. Increase the heat and boil until mixture thickens slightly, about one minute. Mix syrup into fruit. This recipe can be made four hours ahead; just cover and chill.
Mix bananas into fruit. Scoop frozen yogurt into bowls. Spoon fruit mixture and juices over and serve.
Recipe makes eight servings.
Nutrition Information per serving:
Calories: 260
Carbohydrates: 4g
Fat: 1g
Sodium: 50mg
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Mexican Chocolate Sauce
Ingredients:
1/4 cup unsweetened cocoa powder
1/2 teaspoon cornstarch
1/4 teaspoon ground cinnamon
1/2 cup orange juice
1 teaspoon grated orange peel
1 cup chocolate syrup
Directions:
In a small saucepan, combine cocoa, cornstarch and cinnamon. Stir in orange juice and orange peel. Stirring constantly, cook over medium heat four to six minutes or until bubbly and thickened. Stir in chocolate syrup; mix well. Cool.
Recipe makes eight servings, 1-1/2 cups each.
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See also: Quintessential Quesadilla’s
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