Your guilt-free fiesta: say hola to these six recipes that will help you create a flavorful low-fat meal

Muscle & Fitness/Hers, Nov, 2003 by Jessica Siegel

MEXICAN FOOD IS LOADED WITH FLAVOR, but it often comes with a heaping side of fat. Tons of cheese, guacamole, sour cream and oil make many dishes diet-busters for the calorie- and fat-conscious among us. Not anymore. We've taken a complete Mexican meal and interpreted it in a more healthful way. You could say something got lost in the translation--all that excess fat. From appetizer to dessert, here's the recipe for a flavorful fiesta.

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Chicken Soft Tacos

2 precooked chicken breasts (no salt added if possible), skin removed,
cut into 1-inch cubes (about 2 cups of chicken)
3/4 cup low-sodium chicken broth (like Health Valley brand)
2 tsp. olive oil (preferably organic)
1/2 large onion, thinly sliced into half moons
1 red bell pepper, seeded and thinly sliced into long strips
1 clove garlic, minced
1/2 tsp. ground cumin
9 6-inch corn tortillas

Tomato and Tomatillo Salsa (see recipe on page 82)

Easy Guacamole (see recipe on page 83)

Fat-free sour cream (like Daisy brand)

Place the chicken chunks in a small bowl or cup. Pour chicken broth over the chicken and let it soak while you prepare the rest of the ingredients.

Heat oil over medium-high heat in a large frying pan. Add onion and bell pepper and saute until onion becomes clear. Add the garlic and cook until fragrant, about 30 seconds. Carefully add chicken and broth. Cook, stirring, until most of the broth evaporates, about 3 or 4 minutes. Add cumin and stir well. Cover and simmer while you heat the tortillas.

Heat tortillas one at a time in a hot frying pan, turning once after 15 seconds. You can also heat them all at once in the microwave, wrapped in wax paper. Keep them in a covered bowl until you're ready to use them.

Transfer chicken filling to a serving bowl. Serve with a teaspoon each of Tomato and Tomatillo Salsa, Easy Guacamole and fat-free sour cream. Makes 9 soft tacos.

PER TACO, WITHOUT TOPPINGS: 110 calories, 12 g protein, 10 g carbohydrate, 2 g fat, 2 g fiber.

Tomato and Tomatillo Salsa

5 tomatoes, cut into eighths
3-4 tomatillos, husked, washed, stemmed and cut into quarters
1 medium red onion, cut into eighths
2 green jalapeno peppers, seeded and quartered
3 garlic cloves, halved
1/2 cup cllantro, packed
1 Tbsp. fresh lime juice
1/4 tsp. salt
2 green onions, thinly sliced

Combine the cut tomatoes and tomatillos in the work bowl of a food processor. Pulse several times until they're cut into small pieces. Transfer to a large bowl.

Combine the onion, jalapenos, garlic, cilantro, lime juice and salt in the work bowl of the food processor. Pulse until everything is cut into small pieces, scraping down the sides as necessary. Transfer to the bowl containing the tomatoes and tomatillos.

Sprinkle in the green onions and mix well. Cover and refrigerate until ready to use. The salsa will keep for several days. Makes 8 servings.

PER 1/2 CUP SERVING: 30 calories, 1 g protein, 6 g carbohydrate, 0 g fat, 2 g fiber.

Refried Beans

2 tsp. olive oil (preferably organic)
1 medium onion, finely diced (about 2 cups)
2 carrots, finely diced (about 1 cup)
2 garlic cloves, minced
2 15-oz. cans reduced-sodium black beans, rinsed and drained
1/2 cup canned unsalted whole or chopped tomatoes
1/2 cup water
1/4 tsp. dried oregano
1/8 tsp. cayenne pepper
1/8 tsp. salt

Heat oil in a large nonstick pot over medium heat. Add onions and carrots and cook until the carrots are soft and the onions are clear. Add the garlic and cook until fragrant, about 30 seconds.

Stir in the rest of the ingredients and use a potato masher to mash everything together, being careful not to scratch the pot's nonstick surface. Cook until heated through, about 5 minutes. Makes about 3 cups.

PER 1/2 CUP SERVING: 130 calories, 7 g protein, 28 g carbohydrate, 1.5 g fat, 9 g fiber.

Easy Guacamole

1/2 cup frozen unsalted peas, defrosted
1 ripe Haas avocado, peeled, pitted, and cut into large chunks
5 Tbsp. Tomato and Tomatillo Salsa (see recipe)
1/8 tsp. salt

Baked blue-corn tortilla chips (like Guitless Gourmet brand)

Drain the peas and pulse them in a food processor or blender to mash. Add the avocado chunks and process until smooth. Transfer to a bowl and mix in the salsa and salt. Serve with baked tortilla chips. Makes 8 servings.

PER 1/4 CUP SERVING OF GUACAMOLE: 50 calories, 1 g protein, 3 g carbohydrate, 4 g fat, 2 g fiber.

PER 1/4 CUP SERVING WITH 1 OUNCE CHIPS: 160 calories, 4 g protein, 25 g carbohydrate, 6 g fat, 4 g fiber.

Vegetarian Enchiladas

1 1/2 cups Refried Beans (see recipe on previous page)
1 ear fresh yellow corn, cut off the cob (about 3/4 cup)
3 Tbsp. sliced black olives, rinsed and drained
1/4 cup packed fresh cilantro, minced
2 green onions, thinly sliced
1 28-ounce can traditional enchilada sauce, mild or spicy, divided (such
as La Victoria)
6 6-inch corn tortillas
2 oz. cheddar-flavored soy cheese, grated (such as Veggie Shreds)
1 oz. sharp cheddar cheese, grated

Cooking spray

Preheat oven to 350 degrees F. Spray a 3-quart glass baking dish with cooking spray. In a mixing bowl, combine beans, corn, olives, cilantro and green onions.