Mexican dishes play an important role in my meal plan. And by that I mean, when I forget to plan, a cup of salsa, a few tortillas and the previous meal’s protein save the day. The only downside to “leftover fiesta night” is that some of us (me) seize the opportunity to dive into a Tex-Mex free-for-all of shredded cheese, sour cream and too much salt. So, in honor of Cinco de Mayo, I poured a margarita and whipped up some cooking tips for inexpensive, easy and tasty Cinco fare that still gets an olé for being healthy.
Tip 1: Think flavor, not fat. Jalapeño! Ancho! Cilantro! Oh, there are so many ways to season your favorite dishes without smothering them with dairy. You can introduce heat with a mix of fresh chile peppers. Brighten your entrees with cilantro, coriander, cumin or lime. And instead of topping your enchiladas with a cheese sauce, try a fresh salsa or colorful sauteed bell peppers and onions. If you're reading this while clutching a bag of shredded cheddar-Jack close to your heart, I completely understand. Consider finishing your dish with a flurry of authentic cotija crumbles instead. You'll enjoy the cheesy goodness with just a fraction of the fat.
Tip 2: Let "one and done" be your motto. Still not ready to give up your queso? Then skip the sour cream. The same rule applies to carbohydrates. Enjoy your burrito with a tortilla or brown rice, but not both. How do you make a burrito without a tortilla? Place all of the ingredients in a bowl. (Pro tip: When in a restaurant, order your burrito "unwrapped.") If you're not down for a naked burrito, replace the rice with sauteed veggies or crunchy lettuce. You can even use pre-sliced coleslaw mix from the produce aisle if you're time-desperate.
Tip 3: Play with the protein. If you automatically reach for ground beef on Taco Tuesday, think again. Fresh tilapia and halibut are deliciously lean proteins. Shrimp and black beans both partner with bright, fresh salsas. Or use shredded chicken (hello, rotisserie leftovers) to fill the shells. If your family has a hard time making the mental transition from red meat, try easing them into it by swapping ground white meat turkey for half of the beef.
Tip 4: DIY. In general, anything you can make from scratch will be healthier than something pulled off the market shelf. All you need to make your own low-sodium salsa is a few ripe tomatoes, half a red onion, cilantro and a chile. Don't stop there — make your own low-fat dip chips by cutting up tortillas and baking them in a 400-degree oven until they are golden and crispy. Since there are gluten-free, whole-wheat and low-carb tortillas, you'll find something that fits any diet. Or skip the chips entirely and use thin slices of naturally sweet jicama for low-cal crunch.
Tip 5:Make more with less avocado. Creamy avocado is full of heart-healthy fats and fiber. Unfortunately, a single serving is only 1/3 of a medium avocado, which is why I'm likely to inhale half a dozen servings every time I dig into a bowl of guac. To avoid too much of a good thing, rethink your dip by stretching the avocado with waistline-friendly fruits, as in this citrus-avocado salsa. Bonus: The honey-lime-jalapeño dressing in this recipe will become your new go-to flavor combination for meals to come. Use it as a fat-free marinade for chicken, a dip for jicama sticks, a light salad dressing, or just dab a little behind your ears. The sour-sweet combination is so delicious, you might just love it more than dairy.
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