Ole! Celebrate Mexican independence day with Mexican food or its Tex-Mex cousin, two of America’s most popular ethnic cuisines.
Mexican menus deliver nutrition benefits from some common ingredients. Meat and poultry portions are sensible in size—providing enough, but not excessive, protein. Beans not only supply protein; they’re iron- and fiber-rich, too. Tomato salsas are loaded with certain vitamins and antioxidants: beta carotene, vitamin C, and lycopene. Cheese (even low-fat) provides bone-building calcium. Tortillas, beans, and rice offer complex carbs; just go easy on preparation methods that add fat.
Celebrate with a new take on the always-popular taco.
- Switch to soft. Wrapped, folded, or flat, use soft tortillas (perhaps chipotle-flavored) with less fat than crispy ones, which may be fried.
- Experiment with fillings. Try broiled fish or shrimp with a lime squeeze, tomato, onion, and cilantro or a fruit salsa, or grilled chicken (asada) and salsa verde (green), or Mexican beans and rice, chili peppers, and picante sauce.
- Take it easy with guacamole, refried beans (made with lard), Cheddar and other cheeses, and sour cream.
- Try a dessert taco: chopped mango or papaya, mint, and flavored yogurt in a soft, warm tortilla.
Pineapple-Jalapeno Salsa
- 1 8-ounce can crushed pineapple in juice, undrained
- 1⁄3 cup chopped red onion
- 3 tablespoons chopped fresh cilantro
- 1 canned pickled jalapeño pepper, minced (about 1 tablespoon)
- 1 tablespoon lime juice
In small bowl, combine all ingredients. Let stand 15 minutes, or cover and refrigerate up to 6 hours before using. Makes 6 servings.
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