Enjoying Mexican food doesn't mean derailing your healthy eating habits. According to Eating Well, many typical Mexican ingredients, such as corn, chilies, beans and tomatoes are high in nutrients and low in fat and calories. Many Mexican food restaurants offer dishes that aren't healthy choices due to added salt, lard and oil, but creating your own ethnic dishes at home allows you to control the ingredients that are used. This makes it fairly simple to cook healthy Mexican food that you and your friends and family will enjoy eating.
Step 1
Use fresh tortillas. Make soft tacos or burritos instead of those that are fried and crispy. This will cut calories and fat and make the meal healthier. Both corn and flour tortillas are available at the supermarket. Or you can make your own to further control what goes into them. You can even find baked tortilla chips for dipping into salsa, a Mexican meal favorite. Avoid crispy chili rellenos, chimichangas and chalupas because they are deep fried.
Step 2
Choose whole beans over refried ones. Whole beans that are boiled and lightly seasoned are much lower in fat and calories than the ones that have been mashed and fried. They make a good filling for tacos and burritos or as a side dish to enchiladas or fajitas.
Step 3
Choose Mexican-style cheeses. These kinds often have a stronger flavor so you won't need as much. Queso fresco is a good one to try instead of Monterey Jack or Cheddar. If you can't give up these standard melty kinds of cheese, opt for low-fat versions to reduce the amount of saturated fat and calories you are consuming.
Step 4
Garnish with healthy toppings. Go for shredded lettuce, tomato and salsa. If you like smothered dishes choose green or red chilis, but stick to one portion since many contain oil, meat and flour, all of which increase calorie count. Guacamole is a good Mexican food garnish because it contains heart healthy fats and a little goes a long way. Avoid sour cream and extra cheese.
Step 5
Make fajitas. They are usually prepared by grilling meat and vegetables and then wrapping them in a tortilla. Choose lean chicken, beef or shrimp and combine with bell peppers and onions for a hearty Mexican meal that is lower in fat and calories than other choices. Garnish with chopped tomato, lettuce and guacamole to keep calories down, but flavor up.
Step 6
Prepare a vegetarian meal. Things like tortilla soup, vegetable enchiladas or fish tacos are healthy meatless Mexican dishes. You can fill up on beans and vegetables and avoid the saturated fat and calories that many kinds of meat add to the dish. If you can't live without some meat, go for lean cuts like sirloin and find the lowest fat to meat ratio in ground beef.
Things You'll Need
- Tortillas
- Beans
- Vegetables
- Low-fat cheese
- Lean meats
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