Mexican food items and its Tex-Mex offspring are some of America’s favourite ethnic meals. With a couple of tweaks, they could also become a single of our most healthful foods. Beans, corn, rice and tortillas are wonderful resources of sophisticated carbohydrates, and pinto and black beans also provide fiber and protein.
It’s the salt, sour product, additional cheese and refried beans with lard that can make Mexican foodstuff significantly less than healthful. Listed here are some approaches to cut down or eliminate them:
- Use smooth tortillas as a substitute of the crispy deep-fried variety. Pick corn tortillas, which are not only much more standard than flour but also reduce in calories and sodium and increased in fiber.
- When you have a taco salad, prevent taking in the deep-fried shell. Skip the bitter product or dressing and use salsa as an alternative. It’s lower in fats and comprehensive of taste. You also can try out a squeeze of lemon or lime juice.
- Go easy on the cheese (dishes labeled “con queso”) and increase excess greens or beans alternatively.
- Skip the chips and have a compact cup of gazpacho or black bean soup as an appetizer alternatively.
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Today’s stuffed peppers are a colourful and healthful dish. Filled with lean, seasoned ground turkey, these taco-like treats are topped with yogurt, cilantro and lime. They can be served as an appetizer or a major dish accompanied by some sides. Consider corn, minimal-excess fat refried beans, baked tortilla chips and guacamole, or a environmentally friendly salad.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Overall health. For far more recipes and health and fitness details, visit henryford.com/site. For issues about today’s recipe, email [email protected].
Mini Southwest Stuffed Peppers with Cilantro Yogurt Sauce
Can make: 6 servings / Prep time: 25 minutes / Complete time: 1 hour
2 lbs . mini bell peppers
1 pound ground turkey
¾ cup water
2 teaspoons chili powder
1 ½ teaspoons ground cumin
½ teaspoon paprika
½ teaspoon crushed red pepper
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon dried oregano
¼ teaspoon black pepper
1 cup nonfat Greek yogurt
½ cup clean cilantro, finely chopped
½ teaspoon minced garlic
2 tablespoons lime juice
Preheat the oven to 350 degrees.
Slice off ⅓ of each individual pepper lengthwise and reserve for later on use. Take out seeds from peppers. Eliminate stems from reserved pepper slices, chop finely and set aside.
In a medium skillet, prepare dinner floor turkey with chopped peppers around medium warmth for 5 to 7 minutes, stirring often till turkey is brown. Drain liquid. Stir in water, chili powder, cumin, paprika, crushed crimson pepper, garlic powder, onion powder, oregano and black pepper. Cook dinner more than medium warmth for 5 to 10 minutes, stirring at times.
Fill each pepper as whole as attainable with the turkey combination and location on a baking sheet. Bake peppers for 13 to 15 minutes. Even though peppers are baking, blend Greek yogurt, cilantro, minced garlic and lime juice in a bowl. Eliminate peppers from the oven. Drizzle the cilantro yogurt sauce about the peppers and serve.
From Henry Ford LiveWell
140 energy (28% from unwanted fat), 1.5 grams unwanted fat ( grams sat. unwanted fat), 10 grams carbs, 24 grams protein, 75 mg sodium, 30 mg cholesterol, 30 mg calcium, 3 grams fiber. Food items exchanges: 2 vegetable 3 protein.