Mexican and Tex-Mex foods are often blamed for being unhealthy. But by making smart choices about ingredients and cooking methods, you can create healthy dishes from these regions.

Classic Mexican cuisine relies more on flavors and spices than on oils and fats. Salsa, for example, is nothing more than chopped raw tomatoes, onion, garlic, and cilantro mixed with chili and lime juice. It’s low in fat and high in flavor. Pair salsa with baked or fat-free corn chips for a wholesome snack. Or scoop it with whole-wheat pita chips for a nutritional boost. Use it to top grilled meats and fish, too.

Many main ingredients boast plentiful nutritional value, too. Avocado, the base for guacamole, is an excellent source of heart-healthy monounsaturated fats, like those in olive oil. And beans are rich in fiber and low in fat.

To cut the fat content in recipes that call for cheese and meat, reduce the amount or use low-fat or lean alternatives. Instead of frying tortillas, bake, steam, or grill them. And if you must fry, use nonstick spray instead of oil.

 

Chuckwagon Chili INGREDIENTS 2 (16-oz.) cans kidney beans, drained and rinsed 2 (14-oz.) cans stewed tomatoes (large pieces chopped) 2 lbs. ground beef, browned and drained 1 large onion, chopped 1 green pepper, chopped 1 red pepper, chopped 2 Tbsp. minced garlic 3 Tbsp. chili powder 1 tsp. black pepper 1 tsp. cumin 6 oz. jar sliced jalapeños, with juice 2 tsp. Tabasco sauce Mix all ingredients in a slow cooker. Heat on low for 7 to 8 hours. Or, on the stovetop, simmer in a stockpot or Dutch oven for 45 minutes to 1 hour. Serves 8. Nutritional information per serving: 434 calories, 21g fat, 8g saturated fat, 9g monounsaturated fat, 78mg cholesterol, 970mg sodium, 989mg potassium, 32g carbohydrates, 11g dietary fiber, 28g protein