Tips for Tex-Mex Cooking for People with Diabetes
An excerpt from Tex-Mex Diabetes Cooking, ADA 2018.
- Try a variety of reduced-fat cheddar and white cheeses and find a few notable favorites. They’re typically found in the specialty cheese section or deli section of your local grocery store.
- Use reduced-fat milks, milk substitutes, nonfat yogurts, and sour creams for quesos, side dishes, casseroles, fillings, and sauces.
- Grill, bake, roast, and lightly saute lean trimmed meats and poultry for fillings in tacos, tamales, and burritos.
- Bake or skillet-warm tortillas instead of frying them. For a crispy finish on tacos and chips, spray the tortillas with cooking spray and bake them in an oven preheated to 400°F or 425°F.
- Increase the volume of a taco or tostada by topping it with a variety of fresh vegetables: try leafy green lettuce, baby spinach, thinly sliced sweet or red onions, diced yellow squash, chopped zucchini, or diced cherry tomatoes.
- Use low-sodium beef broth and chicken broth to flavor soups, stews, and sauces.
- Blend chile spices with nonfat sour cream.
- Fresh seasonings begin with fresh herbs. Add fresh minced herbs such as chives and cilantro to sauces or nonfat plain yogurt for a unique and healthy garnish.
- Infuse foods with the distinctive flavors of onion, lemon, and lime.
- Smart cocktails can be created with sugar-free syrups and low-sugar juices and mixers. Make thoughtful choices in your selection of spirits, mixers, and garnish.
- Watching calories and carbohydrates is easy if you plan and prepare ahead of time. Be adventurous: mix and match flavors—citrus with chile, sweet with savory. Add spices to meats and poultry and to sauces and salsas. Find your favorite combinations.