Baja-Battered Fish
You may not think of fish as a taco ingredient, but the Mexican-inspired fish-taco craze is beginning to spread. Once you've had one, you'll understand. This recipe is a healthful version of the battered, deep-fried and crispy fish at Rossy's Tacos in Baja California.
8 servings, about 1 1/2 ounces each
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NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy |Healthy weight |
View Our Nutrition Guidelines »INGREDIENTS
- 3/4 cup beer, preferably lager or pilsner
- 1/2 cup all-purpose flour
- 1/4 cup whole-wheat pastry flour
- 1/2 teaspoon salt
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dry mustard
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon freshly ground pepper
- 1-1 1/4 pounds tilapia, or other firm white fish, sliced into 1/2-inch-by-2-inch strips
- 3 tablespoons canola oil, divided
- Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne and pepper in a blender; blend until smooth, scraping down the sides as necessary. Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer one-third of the battered fish to the pan, placing each piece into a little oil. Cook until golden brown, 3 to 4 minutes per side. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the remaining fish to the pan; cook as directed above, reducing the heat if necessary. Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.
TIPS & NOTES
- Make Ahead Tip: The fish is best when served immediately, but will keep, wrapped, in the refrigerator for up to 1 day. To reheat, place on a baking sheet and bake for 20 minutes at 375°F.
NUTRITION
Per serving: 120 calories; 6 g fat ( 0 g sat , 3 g mono ); 33 mg cholesterol; 4 g carbohydrates; 11 g protein;0 g fiber; 112 mg sodium; 180 mg potassium.
Crispy Turkey Tostadas
From EatingWell: November/December 2008
Shredded leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think—crisp them up in the oven while you prepare the toppings. Choose either regular petite diced tomatoes or those with added jalapeños, depending on your inclination for spicy food. Serve with black beans, rice and extra salsa or hot sauce on the side.
4 servings, 2 tostadas each
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NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy| Healthy weight | High calcium | High fiber |High potassium | Gluten free |
View Our Nutrition Guidelines »INGREDIENTS
- 1 14-ounce can petite diced tomatoes, preferably with jalapeños
- 1 medium onion, thinly sliced
- 3 cups shredded cooked turkey, or chicken (12 ounces; see Tip)
- 8 corn tortillas
- Canola or olive oil cooking spray
- 1 avocado, pitted
- 1/4 cup prepared salsa
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons chopped fresh cilantro
- 1 cup shredded romaine lettuce
- 1/2 cup shredded Monterey Jack cheese
PREPARATION
- Position racks in the upper and lower thirds of the oven; preheat to 375°F.
- Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
- Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
- Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
- To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.
TIPS & NOTES
- Tip: To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
NUTRITION
Per serving: 397 calories; 15 g fat ( 5 g sat , 7 g mono ); 86 mg cholesterol; 34 g carbohydrates; 33 gprotein; 8 g fiber; 621 mg sodium; 709 mg potassium.
Nutrition Bonus: Calcium, Magnesium, Potassium, Vitamin A & Vitamin C (20% daily value), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 2 vegetable, 4 lean meat, 1 1/2 fat
Tijuana Torta
From EatingWell: July/August 2008
A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.
4 servings
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NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy| Healthy weight | High fiber | High potassium |
View Our Nutrition Guidelines »INGREDIENTS
- 1 15-ounce can black beans, or pinto beans, rinsed (see Note)
- 3 tablespoons prepared salsa
- 1 tablespoon chopped pickled jalapeño
- 1/2 teaspoon ground cumin
- 1 ripe avocado, pitted
- 2 tablespoons minced onion
- 1 tablespoon lime juice
- 1 16- to 20-inch-long baguette, preferably whole-grain
- 1 1/3 cups shredded green cabbage
PREPARATION
- Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
- Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate the bean mixture (Step 1) for up to 3 days.
- Note: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (This recipe is analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
NUTRITION
Per serving: 354 calories; 9 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein;17 g fiber; 682 mg sodium; 639 mg potassium.
Nutrition Bonus: Folate & Vitamin C (29% daily value), Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 1/2 starch, 1 vegetable, 1 plant-based protein, 1 fat
"Fajita" Burgers
From EatingWell: May/June 2008
This spicy burger is served on an oblong roll, slathered with a spicy chipotle mayonnaise and topped with roasted Anaheim peppers and a delicious slaw.
!["Fajita" Burgers Recipe](http://www.eatingwell.com/sites/default/files/imagecache/standard/recipes/MB6494.JPG ""Fajita" Burgers Recipe")
4 servings
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NUTRITION PROFILE
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight | High calcium |High fiber | High potassium |
View Our Nutrition Guidelines »INGREDIENTS
- 1 pound 90%-lean ground beef
- 3/4 cup chopped fresh cilantro, divided
- 1/2 cup finely chopped red onion
- 1/4 cup chopped scallions
- 2 teaspoons minced garlic
- 1 tablespoon chili powder, preferably New Mexican
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano, preferably Mexican
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon salt
- 1/3 cup reduced-fat mayonnaise
- 1 tablespoon lime juice
- 1 tablespoon chopped chipotle chile in adobo, (see Ingredient Note)
- 1/2 cup shredded Monterey Jack cheese
- 4 French rolls, preferably whole-wheat, split and toasted
- 2 roasted Anaheim or poblano peppers, (see Tip)
- 1 cup shredded green cabbage
- 4 slices tomato
- 4 thin slices red onion
PREPARATION
- Preheat grill to medium-high.
- Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.
- Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.
- Peel the roasted peppers, halve lengthwise and remove the seeds.
- Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.
- Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate the chipotle mayonnaise (Step 3) for up to 5 days.
- Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer. You can also find them dried with other chiles or at melissas.com and ground in the spice section of many supermarkets.
- Tips:
- To oven-roast peppers:
- 1. Preheat oven to 450°F. Place a wire rack on a large baking sheet. Arrange whole bell peppers on the rack.
- 2. Roast peppers in the center of the oven, turning occasionally with tongs, until blackened in places, 30 to 40 minutes.
- 3. Transfer the peppers to a large bowl and cover with plastic wrap. Let steam for 10 minutes. Uncover and let cool.
- 4. With a paring knife, remove stems, skins and seeds. If serving as antipasto, combine accumulated juices with peppers.
- To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
NUTRITION
Per serving: 416 calories; 19 g fat ( 7 g sat , 6 g mono ); 82 mg cholesterol; 34 g carbohydrates; 30 gprotein; 7 g fiber; 695 mg sodium; 628 mg potassium.
Nutrition Bonus: Zinc (47% daily value), Vitamin C (35% dv), Iron (30% dv), Vitamin A (25% dv), Calcium (20% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 3 1/2 medium-fat meat
Eating Well is one of my favorite food magazine and online forum for healthy recipes!!! Also what goes well with Mexican Food? Margaritas!! I have a great healthy margarita recipe!!
Sassypant's Margarita
Ingredients:
Baja Bobs Sugar Free Margarita Mix- Sugar Free and Zero Calories.
El Jimador 100% De Agave Blanco Tequila
1 Lime and 1 Orange
In a glass fill 1/4 with ice 2 lime slices and 1 orange slice. Muddle until ice is crushed and fruit is muddled. Add 1.5 oz of El Jimador Tequila and 4oz of Baja Bobs Margarita Mix. Cap with Shaker and shake for 10 seconds, fill the rest of the glass with ice and serve!
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