As a Houstonian, one type of food that is particularly prevalent is Mexican. There are Mexican food restaurants all over the city from the elegant, upscale restaurant to the hole in the wall, dive, mom and pop establishment. Houstonians throughout the city love Mexican food. We choose it when we go out to eat and many of us cook it at home too. But, Mexican food is not a type of cuisine known for its low calorie, no fat content, is it? If you are on a diet and craving Mexican food this can prove difficult when going to a restaurant or cooking at home. But, there are some ways to stay healthy and stick to your diet while enjoying Mexican food. The ten healthiest Mexican foods include:
1. Taco salad – Most taco salads are served in a taco shell. This is a fried tortilla that is basically a giant tortilla chip. It is fried and full of fat calories so don’t eat it. Next, you will typically have a choice of meat or seafood to top the salad. Choose grilled chicken or shrimp. Nix the sour cream or get it on the side to only use a little bit. Guacamole is good for you but also filled with fat. You can use the guacamole but watch your next few meals’ fat content. Use salsa as a dressing as it is flavorful and contains no fat calories. A 1.5 cup serving contains approximately 280 calories and 130 fat calories.
2. Black beans – Charro and refried beans are a staple in Mexican food but they contain a lot of fat. With the growing concern over healthy eating a lot of Mexican restaurants are choosing to offer a choice of black beans. This is a better alternative so substitute this when possible. A half cup serving contains approximately 140 calories with only 10 calories from fat.
3. Corn tortillas – If you are used to flour tortillas, try corn instead. They are better for you and can be used as a substitute for any type of taco. However, do not detract from the nutritional value of corn tortillas by frying them. One corn tortilla has about 70 calories and 9 fat calories.
4. Chicken fajitas – Chicken fajitas are a great alternative to beef. Add plenty of grilled vegetables and use salsa. Avoid a lot of guacamole though a little is OK. Avoid or reduce the amount of cheese and sour cream you use on them. Use corn tortillas over flour. Chicken fajitas, onions, green pepper and tomato contains about 330 calories with 11 grams of fat.
5. Snapper Veracruz – This dish is also found with chicken and is made with grilled snapper, tomatoes, wine and capers for a light but flavorful sauce. This dish contains about 270 calories and 6 grams of fat.
6. Vegetable enchiladas – Load up on the vegetables, use black beans as a protein and reduce the amount of cheese to balance the healthy aspect. Use corn tortillas and top with a tomato based sauce as opposed to a white cream sauce. This concoction will lend about 180 calories per enchilada with 50 fat calories.
7. Mexican pork stew – Lean cuts of pork contain less fat and these can be used for a stew with vegetables, tomatoes and beans. Eat this over white or brown rice and you have a filling and delicious meal that is low in calories yet still rich tasting. 280 calories per one cup portion and 105 fat calories.
8. Carne asada – If you feel the need for beef you can have it. Beef is not necessarily bad for you but you should not eat too much of it. Carne asada is marinated skirt steak and often served with grilled vegetables and topped with mango salsa. If you choose this dish be extra careful you get healthy sides and you should be fine. 339 calories and 156 fat calories make this a slight splurge but still a good option when you need to eat some beef.
9. Ceviche – This popular appetizer is made from seafood marinated in citrus fruits so the acid actually cooks the fish. This is a light yet flavorful dish that can be found on most menus. A shrimp ceviche that has orange, lemon, lime, onion and tomato has approximately 117 calories and 14 fat calories.
10. Huevos rancheros – This is a fried egg dish that, if modified slightly can be highly nutritious. Instead of a fried egg, poach it instead. Use corn tortillas and salsa for a filling breakfast meal that is also nutritious and calorie conscious. For one poached egg and one corn tortilla topped with salsa there is approximately 180 calories and approximately 56 fat calories.
General Tips
Don’t eat the chips
Avoid fried foods
Corn tortillas over flour
Black beans over refried or charro
Reduce or eliminate the cheese
Reduce or eliminate the sour cream
Pile on the salsa
Use guacamole sparingly
Choose grilled meats
Substitute chicken for beef
Shrimp and seafood are good options
Choose items with lots of vegetables
Avoid rich and cream sauces
Look for grilled and baked as opposed to fried. Work on balance so if you splurge on an entree concentrate on healthful sides
