Tag Archives: Cinco de Mayo

Healthy Cinco de Mayo: Mexican Lasagna made over by Everyday Health

Mexican Lasagna

We all have our favorite Mexican dishes that are oh-so-bad for us – mine’s rolled tacos with guacamole and sour cream. Well, Everyday Health has taken Mexican Lasagna to Recipe Rehab, an online show where celebrity chefs remake a fattening family recipe in a challenge and the family chooses the winner.

Recipe Rehab episodes air every Friday at 1 ET on the Everyday Health YouTube Channel, but you can check out Cinco de Mayo Favorites Without the Fat where Chefs Jill and Aida compete in Cinco de Mayo recipe makeover.

The nutritional breakdowns

ORIGINAL RECIPE

NUTRITION FACTS

Servings: 6

Amount Per Serving

Calories: 1025

Total Fat: 64.39g

Cholesterol: 182mg

Sodium: 914mg

Total Carbs: 47.49g

Dietary Fiber: 6.18g

Sugars: 1.67g

Protein: 44.82g

CHEF JILL

NUTRITION FACTS

Servings: 10

Amount Per Serving

Calories: 391

Total Fat: 11.38g

Cholesterol: 78mg

Sodium: 761mg

Total Carbs: 40.48g

Dietary Fiber: 8.77g

Sugars: 4.77g

Protein: 31.44g

CHEF AIDA

NUTRITION FACTS

Servings: 8

Amount Per Serving

Calories: 643

Total Fat: 20.96g

Cholesterol: 38mg

Sodium: 1371mg

Total Carbs: 78.06g

Dietary Fiber: 10.99g

Sugars: 5.30g

Protein: 30.21g

Original recipe

  • Used 2 pounds full fat ground beef
  • Used 24 corn tortillas
  • Used 2 cups full fat mozzarella cheese
  • Used 2 cups full fat shredded Colby cheese
  • Used pre-packaged taco seasoning with sodium and additives

Jill’s recipe

  • Used skinless boneless chicken breasts instead of beef
  • Added black beans for protein and fiber
  • Cut corn tortillas down to 12 instead of 24
  • Replaced high fat cheeses with fresh queso fresco (lower in fat and sodium)
  • Added lots of spices with no calories instead of using “taco seasoning packet”
  • Added lots of vegetables: onion, celery, carrot, bell pepper, garlic, spinach, and fresh tomato salsa

Aida’s recipe

  • Replaced ground beef with ground white meat chicken breast and reduced to 3/4 pound
  • Added low fat refried beans for protein and fiber
  • Used whole wheat tortillas instead of corn tortillas to add fiber
  • Used 3/4 cup of part skim mozzarella instead of 2 cups (eliminated Colby)
  • Added lots of vegetables: corn, garlic, scallions, and salsa verde
  • Add Greek yogurt and fresh avocado for creaminess and good natural fat

Who do you think should have won – Chef Jill or Chef Aida?

Picture, video and nutritional information courtesy of Everyday Health.

Healthy Cinco de Mayo: Chilled Avocado Soup #lactosefree #glutenfree

Chilled Avocado SoupFor people living with lactose intolerance, Mexican food can be a problem because of the sour cream and cheese used. Luckily, Redwood Hill Farm and Green Valley Organics products like lactose-free sour creams, kefirs and yogurt that can be used in many Mexican dishes like Chilled Avocado Soup with Roasted Corn and Pico de Gallo Garnish (featured below), Chicken Tinga Tacos with Avocado Chile Crema and Chipotle Lime Slaw, and Individual Tres Leches Cakes - three terrific recipes for Cinco de Mayo.

Their Green Valley Organics real dairy products are lactose and gluten free. Their Redwood Hill Farm line of yogurt and kefir is made from Grade A goat milk, which is easier to digest for many people who are lactose sensitive since goat milk contains 25% less lactose than cow’s milk.

I love the ideas of cold soups in hot weather, don’t you? This lactose and gluten free recipe features the nutritional goodness of both avocado and pico de gallo. To save time, buy premade pico de gallo at the store.

If you’re lactose intolerant, have you tried Green Valley Organics or Redwood Hill farm products yet?

Chilled Avocado Soup

Chilled Avocado Soup with Roasted Corn and Pico de Gallo Garnish

Recipe and picture courtesy of Redwood Hill Farm

Ingredients

  • 1 tablespoon vegetable oil
  • 2 ears of corn, roasted on a grill and removed from cob OR
  • 1 cup corn, fresh or frozen and thawed
  • 1 large tomato, halved with seeds removed
  • 1 small white onion, finely chopped (divided)
  • 1/4 cup chopped cilantro
  • 4 teaspoons seeded and chopped jalapeno pepper (to taste, divided)
  • 3 limes, juiced (divided)
  • 3 ripe avocadoes, pitted and peeled
  • 2/3 cup frozen peas
  • 1 cup Redwood Hill Farms Plain Kefir
  • 1/4 cup chopped cilantro
  • 1/3 to 1/2 cup warm water or gluten-free chicken broth
  • Salt to taste

Directions

  1. To roast the corn on the stovetop, heat oil in a sauté pan over medium high heat. Add fresh or frozen and thawed corn kernels and cook 5 to 7 minutes, until the corn is golden and toasted. Set aside.
  2. To make the pico de gallo, chop tomato in to very small pieces and mix with onion (put 1 tablespoon onion aside for soup), cilantro and 2 teaspoons jalapeno pepper (to taste). Stir in lime juice from 2 limes and roasted corn, Add salt to taste and set aside.
  3. To make the soup, place avocados, peas, kefir, cilantro, 1 tablespoon onion, 2 teaspoons jalapeno (to taste) and juice from 1 lime in a blender. Puree until smooth. Add warm water or chicken broth to thin out the soup. Add salt to taste.
  4. Divide soup between four or six bowls and top with roasted corn and pico de gallo garnish. Serve with your favorite hot sauce.
Servings: Serves 4 to 6
  • Calories: 285
  • Calories from Fat: 162
  • Total Fat: 18g
  • Saturated fat: 2g
  • Unsaturated fat: 16g
  • Sodium: 134mg
  • Total Carbohydrates: 23g
  • Sugar: 11g
  • Fiber: 12g
  • Protein: 8g
  • Cholesterol: 1mg

901 Shrimp Campechana

901 Shrimp Campechana at This Mama Cooks! On a Diet - thismamacooks.comWith Cinco de Mayo just a few days away , I wanted to feature some healthy Mexican recipes this week. This recipe is courtesy of 901 Silver Tequila, a tequila that is triple distilled using only 100% Blue Weber Agave.

Campechana is a Baja Mexico-style seafood cocktail – like a cross between gazpacho and shrimp cocktail – that’s a favorite of my husband and his buddies when they fish in La Paz each year. You can serve this as an appetizer with tortilla chips.

If you want to have 901 Shrimp Campechana as a healthy lunch dish, serve it on top of brown rice in a bowl.

901 Shrimp Campechana at This Mama Cooks! On a Diet - thismamacooks.com

901 Shrimp Campechana

By Danika Boyle of Petite Pêche and Company in Austin, Texas

Ingredients

  • 1 cup 901 Silver Tequila, plus 2 tablespoons reserved
  • 1 pound medium shrimp, shelled and deveined
  • 1 can San Marzano whole peeled tomatoes, drained
  • 1/4 cup tomato paste (for a spicy kick, use 1/2 cup chile sauce instead of tomato paste)
  • Juice of two limes plus 1 cup of lime juice (for poaching)
  • 1 small sweet onion
  • 3 cloves garlic
  • 1 tablespoon fresh basil
  • 1 cup cilantro
  • 1 small cucumber, seedless or seeded, peeled and roughly diced
  • 1 small Serrano chile, seeded and stem removed
  • 5 tablespoons salt
  • 1 tablespoon prepared horseradish
  • 1/2 cup Spanish olives, pitted
  • 1 teaspoon finely ground pepper
  • 1 large avocado, diced
  • 1 cup fresh grape or cherry tomatoes, diced or quartered

Directions

For the shrimp:

  1. Add 3 tablespoons of salt, 1 cup lime juice, 8 cups water, and 1 cup of 901 Silver Tequila to a large pot and bring to a low boil.
  2. Toss in shrimp then remove pot from heat.
  3. Allow to poach gently for 4 minutes or until shrimp is pink and cooked through.
  4. Cool.

For the sauce:

  1. Combine tomatoes, paste, lime juice, onion, garlic, Serrano chile, cucumber, basil and cilantro, olives and 3 tablespoons salt, pepper and horseradish to a food processor and pulse gently until incorporated.
  2. Once shrimp have cooled, toss them in with the tomato mixture.
  3. Slowly add in the avocado, fresh chopped tomato and add to a cocktail glass such as a martini or highball glass.
  4. Drizzle with 2 tablespoons of 901 Silver Tequila and serve.
Prep Time: 30 Minutes
Cook Time: 15 Minutes
Total Time: 45 Minutes
Servings: Serves 4
  • Serving size: 1/4 of recipe

Recipe and photo courtesy of 901 Silver Tequila.

Staying slim on Cinco de Mayo

I’ve done a healthy Cinco de Mayo recipe roundup at the FoodieView blog. So stop on by for some great tips on eating healthy during this food holiday.

Since I wrote the post, I’ve come across some other terrific, healthy Mexican dishes. The first recipe comes from the April 2008 issue of Sunset magazine.

Crab Tacos

From Sunset magazine

Makes 8 tacos

Ingredients:

  • iStock_000001849115XSmall4 Roma tomatoes, halved, seeded, and sliced
  • 1 large garlic clove, minced
  • 2 large jalapeño chiles, halved, seeded, and sliced, divided (or use canned instead)
  • 1/2 cup fresh cilantro leaves, divided
  • 3 tablespoons fresh lime juice
  • Kosher salt and freshly ground black pepper
  • 1 teaspoon olive oil
  • 1/2 cup chopped onion
  • 8 ounces shelled cooked crab (used canned to save time)
  • 8 taco shells or tortillas (corn tortillas are the healthiest choice)
  • 1 cup Iceberg lettuce, thinly sliced (cabbage is a good alternative)
  • 1 cup shredded jack or cheddar cheese (leave out the cheese to cut back on POINTS, fats and calories)
  • 1 avocado, thinly sliced (yes, they’re high in calories, but oh so good for you)
  • 1/4 cup chopped green onion

Directions:

  1. Preheat oven to 350°. Put tomatoes, garlic, half of the jalapeño, 1/4 cup cilantro, and the lime juice in a food processor and pulse a few times to chop. Add salt and pepper to taste. Set salsa aside.
  2. In a large skillet, heat oil over medium heat. Sauté onion and remaining jalapeño until soft, 4 minutes. Add crab and cook just until crab is warm, about 2 minutes.
  3. Put tortillas on a baking pan and warm in oven, about 3 minutes. (I like to use my double burner skillet to do this. My husband puts the tortilla right on a low burner – we have an electric stove – a trick he learned from his hunting buddy, Jose. When I do this, I burn them, so be careful.)
  4. Arrange on a platter and fill with crab mixture, dividing evenly. Top crab with lettuce, cheese, and avocado. Sprinkle tacos with green onion and remaining 1/4 cup cilantro. Serve immediately, with salsa on the side or on top.

Nutritional information

  • For one taco: Calories: 200
  • Fat:  12g
  • Protein: 11g
  • Fiber 1.7g

Weight Watchers POINTS = 5

Mojito Fruit Cocktails

From Womans Day magazine

Makes 4 servings at only 1 Weight Watchers POINT each. I love how Women’s Day serves these in martini glasses. However, in the spirit of Cinco de Mayo, you may want to use margarita glasses instead.

Ingredients:

  • 3⁄4 cup diced fresh strawberries
  • 3⁄4 cup diced fresh pineapple
  • 2 kiwis, peeled and diced (about 1 cup)
  • 2 oranges, peel and white part (pith) removed, cut in segments and diced
  • 2 Tbsp white rum (optional – skip if you want to save some calories)
  • 2 Tbsp chopped fresh mint
  • 2 Tbsp sugar (you could cut back on calories using a sugar substitute)
  • 1⁄2 tsp grated lime peel
  • Garnish: sugar, red liquid food color (for pink-tinted sugar on glass rims) and lime slices

Directions:

  1. Mix all ingredients except garnish. Let stand, tossing occasionally, 10 minutes until juicy and sugar dissolves.
  2. To garnish and serve: Spread about 2 Tbsp sugar on a plate. Add 1 or 2 drops food coloring and blend with fingers until sugar is evenly tinted pink. Pour a little water into a shallow bowl. Dip rim of martini or other serving glass in water, then the sugar, to coat rim. Spoon in fruit and juice. Garnish with a lime slice.

Nutritional information

  • Calories 106
  • Total Fat 1g
  • Dietary Fiber 4g
  • Protein 1g

Weight Watchers POINTS = 1

More Tacos

Finally, the March 2008 issue of Health magazine features shrimp tacos. These are 5 Weight Watchers points per taco, so you may only want to have one and fill up on grilled pepper strips instead.

Cilantro-Lime Shrimp Tacos

From Health magazine, March 2008

Ingredients:

  • 3/4 pound medium shrimp, peeled, deveined, and cooked (use the frozen, tail off, precooked shrimp to save time)
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1/4 cup sliced scallions
  • 1 medium diced peeled avocado
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup bottled salsa verde
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 8 (6-inch) flour tortillas (use corn instead – healthier, more fiber, and more more authentic)
  • 1 1/4 cups red bell pepper, cut into 1/4-inch strips (about 1 pepper)
  • Lime wedges, for serving
  • Chopped fresh cilantro, for garnish

Directions:

  1. Combine shrimp, beans, scallions, and avocado. Season with pepper. In a separate bowl, stir together the salsa, cilantro, and lime juice. Toss shrimp mixture with 1/4 cup salsa mixture.
  2. Arrange tortillas on a microwave-safe plate in batches of 2. Place a damp paper towel over the tortillas and microwave at HIGH for 30 seconds.
  3. Arrange 3–4 pepper strips in the center of each tortilla. Top with 1/2 cup of the shrimp-and-bean mixture. Drizzle about 1 tablespoon of the salsa verde mixture over each taco. Serve with lime wedges and cilantro.

Nutritional information

For two tacos:

  • Calories: 453
  • Fat: 13g
  • Protein: 30g
  • Fiber: 13g

Weight Watchers POINTS = 10