Fresh (and light) Mexican Meals for One

SINGLE EDITION

Does healthy Mexican cuisine seem like a contradiction in terms? Judging by some of today's most popular dishes that may very well be the case. But in reality, the foods that are indigenous to this culture are actually quite good for you, so long as they are fresh, not fried!

By deconstructing some of your favorite Mexican recipes, you will be able to spot out which of the ingredients are better for you and others you should limit or eliminate altogether. Seasonings like chili, cilantro and hot peppers are not only calorie and fat-free, they will boost a meal and your heart rate too. Common staples like corn, rice, beans and avocado, though often condemned by health enthusiasts, are rich in fiber and fats that are good for your body as long as they are not processed, fried or drenched in saturated oils and butters. Similarly, final touch garnishes, like sour cream and cheese, do not have to be off-limits if prepared properly.

Here are some tips to help you lighten up:

Stick to Homemade: Instead of store-bought tortilla chips, make your own baked version. Simply cut whole-wheat tortilla rounds into 4 equal triangles. Place triangles in a single layer on pre-sprayed baking sheets, sprinkle with seasoning of choice and bake for approximately 5 to 7 minutes or until crisp and then serve with your favorite dip or salsa.

Substitute Good for Bad: Avocado may be good for you but too much of that hard-to-resist guacamole adds up. You can lighten up the dish by adding some boiled spears of asparagus to the mix. As an alternate to sour cream, go for non-fat yogurt and squeeze in some fresh lime juice which will give it some extra zing!

Don't Be Afraid to Experiment: Why stick to tomato-based salsa, when you can test out new fruits, legumes and veggies? Some tried and true combinations are corn, cucumber and cilantro, or mango, avocado and jicama, and black bean, red onion and orange!

Here are some Just-For-One recipes to test out at home!

Cucumber-Tomato-Avocado Salad with Tequila-Lime Vinaigrette

Ingredients
1/4 cucumber, sliced
1/2 medium tomatoes, diced
1/4 avocado, diced
1/2 teaspoon tequila
2 teaspoons extra-virgin olive oil
3/4 teaspoon lime juice
1/4 teaspoon herb salad dressing mix

Preparation
1. Place first three ingredients in a small bowl.
2. To prepare the dressing, combine the tequila, oil, lime juice, and dressing mix in a jar or container with a lid and then shake.
3. Pour the dressing over the cucumber, tomato and avocado salad and toss lightly before serving!

Red Snapper with Cilantro, Garlic and Lime

Ingredients
1 red snapper fillet (6 ounces, 1/2 inch thick) with skin
1 tablespoon extra-virgin olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon finely chopped fresh cilantro
3/4 teaspoon minced garlic
3/4 teaspoon finely grated fresh lime zest

Preparation

1. Preset the oven on broil and lightly oil a shallow baking pan.
2. Pat dry fish with a paper towel and place in baking pan, skin side up. Brush both sides of fish with ½ tablespoon oil total and sprinkle with salt and pepper.
3. In a small bowl, mix together cilantro, garlic and lime zest.
4. Broil fish, without turning over, until cooked through, about 8 to 10 minutes. Transfer fish, skin sides up, to a platter.
5. Sprinkle cilantro mixture onto fish and drizzle with remaining 1/2 tablespoon of oil before serving.


Cilantro-Lime Flank Steak

Ingredients
4 ounces flank steak
1 tablespoon water
1 tablespoon lime juice
1 clove garlic
1 teaspoon fresh cilantro
½ teaspoon fresh oregano
A pinch of chili powder
Salt and pepper to taste

Preparation
1. Score steak on both sides by making shallow cuts across the grain, one inch apart. Then place meat in a resealable plastic bag.
2. For the marinade, combine water, lime juice, garlic, cilantro, oregano, and chili powder in a small bowl. Pour over steak and seal bag, then let marinate in the refrigerator for 1 hour.
3. Remove steak from bag, preserving marinade, and sprinkle with salt and pepper. Place steak on grill and cook until done to likeness, turning once and brushing meat with the marinade halfway through grilling.
4. To serve, thinly slice steak across the grain. Arrange on a plate and serve with salad, grilled corn or fresh tomato salsa.


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