Healthy Recipes for a Happy Cinco de Mayo

Monday, May 05, 2014 9:27 AM comments (0)

Cinco de Mayo is a time to get together with friends and family to celebrate Mexican culture and, of course, food.  This year, try one or all of these delicious vegetarian recipes and keep your Cinco de Mayo happy and healthy. 

Katrina Herrejon, RD, Certified Diabetes Educator, Adult Endocrinology Group at NorthShore, shares three of her favorite Cinco de Mayo recipes: 

gazpacho“Mexican-Style” Gazpacho
Traditional Spanish gazpacho is a tomato-based vegetable soup that is served cold.  This “Mexican-style” gazpacho is also served cold (or at room temperature), but it’s more like a fruit and vegetable salad.  If you have never had this type of gazpacho before, you may be surprised how well the sweet, salty, tart and spicy aspects enhance the natural flavors of the fruit and vegetables.    

Serving size 1 cup
Recipe makes 4 servings
Ingredients:
1c fresh pineapple, finely chopped
1c cucumber, finely chopped
1c jicama, finely chopped
1c mango, finely chopped
1/4c freshly squeezed orange juice
2 tbsp lime juice
1 tsp your favorite dried chili powder or cayenne pepper or paprika
1/4c queso fresco  (optional) 

Directions:

  • Combine all ingredients in a large bowl and mix.
  • Distribute gazpacho evenly among 4 serving dishes and enjoy.

Nutrition Information (without cheese)
Calories: 80
Total Fat: 0g
Total Carbohydrate: 19g
Fiber: 3g
Protein: 1g

Nutrition Information (with cheese)
Calories: 104
Total Fat: 2g
Total Carbohydrate: 19g
Fiber: 3g
Protein: 2.5g

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guacamoleGuacamole
Some people avoid avocados because they are high in fat.  Luckily, avocados contain unsaturated fats, which, when eaten in moderation, are a delicious part of a healthy diet.  And it’s not Cinco de Mayo without a little guacamole. By serving guacamole with carrot and jicama sticks, you will be able to enjoy this tasty side dish without the extra calories and fat of tortilla chips.

Serving size 1/4c
Recipe makes 10 servings  
Ingredients:
3 ripe avocados, halved, seeded and peeled
1 Roma tomato, diced
½ of a medium onion, diced
1 serrano pepper, seeded and minced
1 tbsp cilantro, finely chopped
1 lime, juiced
Salt to taste
2.5c carrot sticks (for dipping)
2.5c jicama sticks (for dipping) 

Directions:

  • Place avocado pulp in a large bowl and mash. 
  • Fold tomato, onion, peppers, cilantro and lime juice into avocado. 
  • Serve immediately with carrot and jicama sticks. 

Nutrition Information
Calories: 106
Total Fat: 6g
Total Carbohydrate: 11g
Fiber: 2.5g
Protein: 2g

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peppersPoblano Peppers and Onions
This traditional dish is often made with high fat crema Mexicana and/or cheese.  By using light sour cream and omitting the cheese in this recipe, the calorie content is greatly reduced and the star ingredients—the poblano peppers and onions—can really shine.

Servings size 3 tacos
Recipe makes 4 servings
Ingredients:
5 poblano peppers
1 large onion, sliced
Cooking spray
3/4c light sour cream
12 corn tortillas
Salt to taste

Directions:

  • Char the poblano peppers by placing them directly over a flame. 
  • Place the charred peppers in a plastic bag and seal. 
  • Remove the skins, seeds and stems from the peppers. 
  • Slice the peppers into strips. 
  • Coat a nonstick pan with cooking spray and heat.
  • Place onions in pan cook until golden. 
  • Add the pepper strips to the pan and cook for an additional minute. 
  • Remove pan from heat and stir in sour cream. 
  • Distribute pepper and onion mixture evenly among warmed tortillas. 

Nutrition Information (without tortillas)
Calories: 92
Total Fat: 4g
Total Carbohydrate: 9g
Fiber: 2g
Protein: 5g

Nutrition Information (with tortillas)
Calories: 242
Total Fat: 6 g
Total Carbohydrate: 39g
Fiber: 6.5 g
Protein: 8g

What are your favorite Cinco de Mayo recipes?

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