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Lite Tex-Mex Dishes

Stephanie Lozano Burns, RD

Central Texas Medical Center

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Tips• Add vegetables to increase fiber, cut calories:

o Lettuceo Tomatoeso Salsao Squash o Spinach o Salsao Jalapenos o Oniono Garlico Cilantro o Avocado*

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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

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Crock Pot Black Beans

Preparation Time: 15 min. prep followed by 6-8 hours in slow cooker or crock pot.

Number of Servings: 12

Serving Size: ½ cup

Ingredients:

1 pound dried black beans, rinsed1 onion, diced4 gloves of garlic, diced1-2 jalapenos, seeded and diced1/2 tablespoon cumin1 teaspoon salt1-2 bay leaveswater

Directions:

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 until there is an inch of broth above the beans.

3. Cook for 6-8 hours until beans are soft.

4. Salt to taste

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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

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Black Bean TacosPreparation Time: 15 minutes

Number of Servings: 3

Serving Size: 2 tacos

 

Ingredients:

2 cups cooked black beans

6 (6-inch) corn tortillas

6 tablespoons shredded low-fat cheddar cheese

2 cups shredded romaine lettuce

1 cup grated carrot

1/4 cup salsa

 

Directions:

1. Heat a nonstick skillet over medium heat. Add tortillas, one at a time; cook 1 minute on each side.

2. Divide beans evenly among tortillas.

3. Top with even amounts of cheese, lettuce, carrot, and salsa.

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Nutrition Information:

• Calories: 250• Carbohydrate: 45 grams• Fiber: 11 grams• Protein: 5 grams • Total fat: 5 grams• Saturated fat: 3 grams• Sodium: 380 grams

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Black Bean TostadasPreparation time: 15 min.

Number of servings: 4

Serving Size: 1

 

Ingredients:

1 cup cooked black beans

4 baked tostada shells

4 tablespoons salsa

1 cup shredded romaine lettuce

1 cup diced tomato

1 tablespoon chili powder

4 tablespoons shredded low-fat cheddar cheese

Directions:

1. Add salsa and chili powder to cooked black beans, mash together and heat on medium for about 10

minutes.

2. Layer tostada shells evenly with beans, cheese, lettuce, and tomatoes.

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Nutrition Information:

• Calories: 150• Carbohydrate: 25 grams • Fiber: 6 grams• Protein: 4 grams • Total fat: 2 grams• Saturated fat: 1 gram• Sodium: 180 milligrams

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Spinach Enchiladas• Preparation Time: 30 minutes• Number of Servings: 6• Ingredients:

o 1 container frozen spinacho 1 ½ cups shredded low-fat cheddar cheeseo 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.

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Spinach!• Good source of:

o Vitamin Ko Vitamin Ao Manganeseo Folateo Magnesiumo Irono Vitamin Co Vitamin B12o Calciumo Potassiumo Vitamin B6o Tryptophano Vitamin Eo Fiber

• Superfood• Phytonutrients• Protect against:

o Inflammatory problemso Oxidative stress-related problemso Cardiovascular problemso Bone problemso Cancer

Source: www.whfoods.com

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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

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Homemade Salsa  

Preparation Time: 10 min.

Number of Servings: 8-10

 

Ingredients:

 5 fresh tomatoes

4 large garlic cloves

½ white onion

1-2 medium jalapenos

1 tablespoon lime juice

1 teaspoon vinegar

1/2 cup fresh cilantro

Directions:

 

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!

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Nutrition Information:

• Calories: 17• Carbohydrate: 4 grams• Fiber: 1 gram• Total fat: 0 grams• Saturated fat: 0 grams• Sodium: 0 mg

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Enjoy!