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How to Prepare Lite Tex-Mex Dishes
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How to Prepare Lite Tex-Mex Dishes


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CTMC Registered Dietician Stephanie Lozano Burns shares ways to slash calories from your favorite Tex-Mex dishes.

CTMC Registered Dietician Stephanie Lozano Burns shares ways to slash calories from your favorite Tex-Mex dishes.

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  • Ask for restaurants, keep them in your pantry/fridge
  • Check sodium and fat. Healthier to make your own.
  • Transcript

    • 1. Lite Tex-Mex Dishes Stephanie Lozano Burns, RD Central Texas Medical Center 1
    • 2. Tips• Add vegetables to increase fiber, cut calories: o Lettuce o Tomatoes o Salsa o Squash o Spinach o Salsa o Jalapenos o Onion o Garlic o Cilantro o Avocado* 2
    • 3. TIPS• Choose whole wheat or corn tortillas• Choose brown rice• Choose rice OR beans• Use non-fat plain Greek yogurt or low-fat sour cream• Go easy on the cheese and/or choose reduced-fat• Remember portion size!• Take home half 3
    • 4. Crock Pot Black BeansPreparation Time: 15 min. prep followed by 6-8 hours in slow cooker or crock pot.Number of Servings: 12Serving Size: ½ cupIngredients:1 pound dried black beans, rinsed1 onion, diced4 gloves of garlic, diced1-2 jalapenos, seeded and diced1/2 tablespoon cumin1 teaspoon salt1-2 bay leaveswaterDirections:1. Soak beans overnight. Drain and rinse beans.2. Add the beans, onions, garlic, jalapeno, cumin, and bay leaves to the crock pot. Cover with water untilthere is an inch of broth above the beans.3. Cook for 6-8 hours until beans are soft.4. Salt to taste 4
    • 5. Nutrition Information:• Calories: 130• Carbohydrate: 24 grams• Fiber: 10 grams• Protein: 7.5 grams• Total fat: 0.5 grams• Saturated fat: 0 grams• Sodium: 190 milligrams 5
    • 6. Black Bean TacosPreparation Time: 15 minutesNumber of Servings: 3Serving Size: 2 tacosIngredients:2 cups cooked black beans6 (6-inch) corn tortillas6 tablespoons shredded low-fat cheddar cheese2 cups shredded romaine lettuce1 cup grated carrot1/4 cup salsaDirections:1. Heat a nonstick skillet over medium heat. Add tortillas, one at a time; cook 1 minute oneach side.2. Divide beans evenly among tortillas.3. Top with even amounts of cheese, lettuce, carrot, and salsa. 6
    • 7. Nutrition Information:• Calories: 250• Carbohydrate: 45 grams• Fiber: 11 grams• Protein: 5 grams• Total fat: 5 grams• Saturated fat: 3 grams• Sodium: 380 grams 7
    • 8. Black Bean TostadasPreparation time: 15 min.Number of servings: 4Serving Size: 1Ingredients:1 cup cooked black beans4 baked tostada shells4 tablespoons salsa1 cup shredded romaine lettuce1 cup diced tomato1 tablespoon chili powder4 tablespoons shredded low-fat cheddar cheeseDirections:1. Add salsa and chili powder to cooked black beans, mash together and heat on medium forabout 10 minutes.2. Layer tostada shells evenly with beans, cheese, lettuce, and tomatoes. 8
    • 9. Nutrition Information:• Calories: 150• Carbohydrate: 25 grams• Fiber: 6 grams• Protein: 4 grams• Total fat: 2 grams• Saturated fat: 1 gram• Sodium: 180 milligrams 9
    • 10. Spinach Enchiladas• Preparation Time: 30 minutes• Number of Servings: 6• Ingredients: o 1 container frozen spinach o 1 ½ cups shredded low-fat cheddar cheese o 6 whole wheat tortillas o 1-2 cans enchilada sauce*• Directions: 1. Preheat oven to 400 degrees, spray 9x13 inch baking dish with cooking spray 2. Bring a pot with 1-2 cups of water to a boil. Steam spinach for about 5 minutes, drain well. 3. Pour 1 cup enchilada sauce on bottom of baking dish. Divide spinach and ¾ cup cheese among tortillas, roll tortillas and place in baking dish. 4. Top with remaining enchilada sauce and cheese. Bake 20 minutes. 10
    • 11. Spinach!• Superfood • Good source of: o Vitamin K• Phytonutrients o Vitamin A• Protect against: o Manganese o Folate o Inflammatory problems o Magnesium o Oxidative stress-related problems o Iron o Cardiovascular problems o Vitamin C o Bone problems o Vitamin B12 o Cancer o Calcium o Potassium o Vitamin B6 o Tryptophan o Vitamin E Source: o Fiber 11
    • 12. Nutrition Information:• Calories: 251• Carbohydrate: 42g• Fiber: 7g• Total fat: 1g (if using non-fat cheese)• Sodium: 1,419mg **sodium can be reduced by making your own enchilada sauce 12
    • 13. Homemade SalsaPreparation Time: 10 min.Number of Servings: 8-10Ingredients: 5 fresh tomatoes4 large garlic cloves½ white onion1-2 medium jalapenos1 tablespoon lime juice1 teaspoon vinegar1/2 cup fresh cilantroDirections:1. Peel onion and garlic cloves.2. Place all ingredients in food processor or blender. Blend until desired consistency is reached.3. Pour in serving bowl. Enjoy! 13
    • 14. Nutrition Information:• Calories: 17• Carbohydrate: 4 grams• Fiber: 1 gram• Total fat: 0 grams• Saturated fat: 0 grams• Sodium: 0 mg 14
    • 15. Enjoy! 15