Enjoying Mexican Food the Healthy Way?

Dear Glenny’s,
mexican.jpgI love Mexican food, but I also am on a diet and want to eat healthy. Can you recommend some diet-friendly Mexican choices that are on the healthy side? Thanks.

Mary

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Comments

7 Responses to “Enjoying Mexican Food the Healthy Way?”

  1. dri on May 7th, 2008 11:14 am

    I love Mexican food too! Here are some tips that I’ve discovered, so I can eat Mexican the healthy way. Hopefully others will have some more tips.

  2. Skip the refined tortilla shells! Eat whole-wheat tortillas instead.
  3. Avoid refried beans, since they are traditionally made with lard, which is high in saturated fat. Try the whole black or pinto (red) beans, instead.
  4. I’ve found that guacamole and fresh salsa are not bad in moderation since they are nutrient-dense. But, definately, avoid sour cream and the cheese when eating at a Mexican restaurant.
  5. Skip the margaritas since they’re made with a ton of sugar. Either make an alternative or just stick to sugar-free sodas are great choices.
  • Lisa on May 8th, 2008 10:35 am

    I eat Mexican food weekly at a local restaurant.I request a few changes to my dishes to make it more healthy.I have corn tortillas,instead of the flour that come with it, which are higher in fiber.I ask for lettuce as a side instead of rice and beans,which can rack up the calories.My favorite dish to order is shrimp cooked in a spicy tomato based sauce with onions and peppers-reminds me of a Mexican shrimp creole.I wrap it in the corn tortilla and add lettuce for crunch.I also try to limit the amount of chips and salsa to a small handfull-about 12 chips.If not, it really adds calories to the meal.

  • Harold Risch on May 8th, 2008 11:13 am

    Tamex corn tortias are 10 carbs per 2 tortias . 2 beef or chicken enchalatas and refried black soybeens make any number of low carb mexican meals. same thery using any of the low carb flower or whole wheat tortias. When dining out i have had some sucess getting them to use my product. I love to cook mexican so using PRODUCT is always going to be the sulition.

  • bk on May 9th, 2008 1:00 pm

    We love Mexican food. I choose chicken tacos and remove the shell. Beans and rice are a complete protein so I eat them but only a small amount. I ask for extra lettuce and salsa, mix it with the chicken and love the flavor.

  • Tammy Burke on April 2nd, 2009 9:01 am

    When I order Mexican, I ask for the Chicken Salad, no shell and extra lettuce. Put salsa over the salad and it’s delicious. I only eat a few chips and I’m done.

  • Libby on April 2nd, 2009 7:03 pm

    there is fat free sour cream! yum!

  • Mary on April 2nd, 2009 9:29 pm

    Learning to cook Mexican is easy and can be done in a very healthy way.

    Flour tortillas (even most of the whole grain ones) are loaded with lard. Corn tortillas are higher in fiber and usually fat free. Label reading is a must here.

    Canned refried beans are also loaded with lard. However, I make my own healthy fat free beans that I think are every bit as good as the canned ones and cost pennies. Basically, purchase dry beans of your choice (pintos are traditional, but I prefer black beans) Add dry, rinsed beans to the crock pot with recommended amount of water and seasonings of choice. If you are not vegetarian, pieces of low fat ham could be used in place of the high fat bacon traditionally used for Mexican style beans. I use these beans whole with Mexican meals, I mash them with a potato masher for “refried” beans, or place in the blender with fresh pico de gallo or a good healthy salsa, some fresh onion and garlic for a great bean dip. They freeze well in any of the above forms, and can be quickly thawed in the microwave.

    Pico de gallo is the fresh “dip” used with chips, and it is very healthy and easily made (if you can chop, you can make pico de gallo!) Just chop Roma tomatoes, onion and cilantro (proportions to taste, but approx 3 tomatoes, 1/2 to 1 onion and a full bunch of cilantro). Jalepenos can be added to taste, but I do not use any! Chop all ingredients together, mix and squeeze 1/2 lemon into it. Keeps well, is fat free, sugar free and a wonderful snack. You can cut your own corn tortillas and warm them in a low oven (about 250) for a part of the time you are chopping vegetables and have fat free, salt free chips for this dip. Watch the chips and remove from the oven when they are dry and crisp, but not browned or burned.

    One of my favorite Mexican breakfast dishes is Migas. I make my healthy version with 3 or 4 egg whites only (saving myself all that bad fat and cholesterol in the yolks) and scramble them together with some of my home-made pico de gallo and some of the baked chips mentioned above. If desired, add pieces of diced avacado. Enjoy this with warm corn tortillas and a small scoop of beans mentioned above. A very healthy and great tasting meal!

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