Healthy Mexican Food?

Many think of Mexican food as lard-laden meat and refried beans with loads of oozing melted yellow cheese. That’s what you typically get at the average Mexican food restaurant. And it tastes great but you pay the price. I think Mexican food gets a bad rap. It can actually be pretty good for you and still taste great with just a few adjustments.

Start with Mexican rice…That tangy and delicious complement to any Mexican fare. Often this is loaded with lard or oil…But it but doesn’t have to be. Try this lower-fat and very tasty version:

Sauté one cup white rice in a sauce pan with one teaspoon oil over medium heat until rice begins to turn golden. Combine a 10 ounce can of enchilada sauce with chicken broth or water to make 2 cups. Carefully add the enchilada sauce mixture to the rice. Stir to combine, then cover and simmer on low heat 10-12 minutes. Don’t lift the lid during the first 10 minutes – Give it a taste…If it’s not ready, give it a few more minutes. Serves 4 as a side dish.

Refried beans…A must with Mexican food whether they’re on the side or in a burrito. Nothing beats the homemade long-simmered recipe, but refried beans in a can are pretty good. And most have very little or no fat. One of my favorites has no fat and is only 100 calories for a one-half cup serving.

Don’t forget the cheese…Traditional Mexican cheeses like cotija have a little less fat and fewer calories than the old standbys jack and cheddar. And not as much cotija is required to pack the same flavor. So fewer calories and smaller portions make for a healthier meal. Low-fat versions of cheddar and jack cheeses reduce fat and calories significantly…Those are also great options.

Add some chicken…Simmer a boneless, skinless chicken breast in chicken broth until it is cooked through. Shred it, then season it with salt and pepper and add to your taco, burrito, enchilada or tostada. Two ounces of this chicken is only 62 calories and 1 gram of fat. Another option is to use chicken from a store-bought rotisserie chicken.

Wrap it up…Stick with corn tortillas if you can. One corn tortilla has a single gram of fat, only about 50 calories and provides authentic Mexican flavor. A six-inch flour tortilla has about 100 calories and 2 grams of fat. Low and no-fat versions of these are pretty readily available.

And the freebies…Roasted green chiles, salsa, cilantro, tomatoes, onions, jalapeños, and hot sauce are virtually fat and calorie free. Load on all these great flavors without the guilt.

Putting it all together…Place all the ingredients: Rice, beans, cheese, chicken, tortillas and freebies in serving dishes in the center of the table so all can build their own dinner as they like.

Mexican food can be low fat and low calorie and still taste great. Combine that benefit with the endless variety of great Mexican flavors and the ease of preparation and you have a dinner the whole family will enjoy!

Article Source: http://www.109b.com/artdash

About the author: Eric Johnson is a work-from-home dad who left a successful corporate career to reconnect with his family and follow his passion for cooking. He is the founder of www.yourhomecafe.com, a popular website that helps families plan dinners for the coming week.

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