Stuffed burritos, loaded nachos, double-decker tostadas covered with melted cheese--the menu at the average Mexican fast-food restaurant isn't kind to dieters. But authentic Mexican cuisine is composed of many vegetables, grains and legumes that fit right into a diet designed for losing weight. Even Mexican dishes that contain cheeses, meats and other high-fat ingredients can be adapted for weight-loss diets.
Basic Ingredients
Healthy ingredients in authentic Mexican cuisine include starches like rice and corn; legumes like pinto, black and kidney beans; and fresh fruits and vegetables like tomatoes, dark leafy greens, bell peppers, chili peppers and citrus fruits. Pork, chicken, seafood and beef in savory seasonings form the centerpieces of many meals, accompanied by corn or wheat flour tortillas and grilled veggies.
Adapting Recipes
Some common dishes, like refried beans, traditionally contain lard; meat-based dishes often swim in heavily spiced, oily sauces. When making Mexican food for weight loss, replace lard or butter with olive oil. Rather than thick sauces, try marinating lean meats in a simple olive oil, lemon juice and chili powder vinaigrette, then grilling. Use brown rice rather than white for more fiber.
Suggested Entrees
Rice and beans is a staple Mexican dish for a reason--it provides energy, protein, fiber and iron, and it's inexpensive to make. Tacos with steamed corn tortillas, refried beans made with olive oil, chopped lettuce and tomatoes, low-fat cheese and organic salsa will please adults and kids alike. For a hearty dinner, try chicken enchiladas made with lean chicken breasts, black beans, grilled veggies and corn tortillas, topped with enchilada sauce and a dollop of melted low-fat cheese.
Creative Side Dishes
Add a dash of Mexican flavor to not-quite-authentic dishes. Toss a green salad with a dressing of olive oil, lime juice, cumin, chili powder and cilantro. Add grilled onions, peppers and corn to warm brown rice for a filling fajita-style salad. In summer, take advantage of in-season corn on the cob: spritz ears with olive oil and lime juice, roast in foil, then sprinkle with crumbled Cotija cheese and paprika.
What to Avoid
Give up the pan-fried pork or beef in favor of simple grilled fish or chicken, or replace the meat with legumes. Avoid fried corn tortillas and chips--especially the nachos loaded with piles of melted cheese. Enjoy low-calorie beverages rather than super-sweet soft drinks or sugary margaritas. And as difficult as it may be, limit your high-fat guacamole intake to a couple tablespoonfuls a week.
References
- "All Around the World Cookbook;" Sheila Lukins; 1994.
- "The New York Times Heritage Cookbook;" Jean Hewitt; 1972.
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