May 04, 2015 1:00 AM

Author: Office of Public Affairs


Cinco de Mayo is just around the corner, but you don’t have to ditch your diet to celebrate. These three flavorful recipes, loaded with veggies and low in fat, are sure to be crowd-pleasers at your fiesta.

Southwest Black Bean Salad

Ingredients

1 (15.5-ounce) can black beans, rinsed and drained
9 ounces frozen corn, thawed
1 medium tomato, chopped
⅓ cup red onion, chopped
1 scallion, chopped
2 tablespoons fresh cilantro, chopped
Salt and pepper, to taste
2 limes, juiced
1 tablespoon olive oil
1 medium avocado, diced 

Preparation

  1. In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper.
  2. Stir in lime juice and olive oil.
  3. Marinate in the refrigerator for 30 minutes.
  4. Add avocado just before serving.

Nutrition

Per ½-cup serving (makes 13 servings): 79.5 calories; 3.5 g fat; 0 mg cholesterol; 12 g carbohydrates; 1 g sugar; 3 g protein; 3 g fiber; 127 mg sodium.

Source: skinnytaste.com

Skinny Guacamole

Ingredients

1 large zucchini, cut into ½-inch cubes
1 large ripe avocado, cubed
¼ cup fresh cilantro, chopped
¼ cup onion, finely chopped
2 cloves garlic, minced
2 tablespoons lime juice
½ teaspoon hot sauce
¼ teaspoon salt 

Preparation

  1. Place zucchini in a dish, cover with a damp paper towel and microwave on high until tender, about five minutes.
  2. Drain zucchini in a sieve to extract any liquid.
  3. Transfer the zucchini to a large bowl. Add avocado, cilantro, onion, garlic, lime juice, hot sauce and salt.
  4. Coarsely mash until combined.
  5. Serve with low-fat corn chips or veggies. 

Nutrition

Per ½-cup serving (makes four servings): 96 calories; 8 g fat; 8 g carbohydrates; 2 g protein; 4 g fiber; 167 mg sodium; 409 mg potassium.

Source: eatingwell.com

Spicy Fish Tacos

Ingredients

Cooking spray
2 (½-inch-thick) slices white onion
1 (8-ounce) package mini sweet bell peppers
¾ teaspoon salt, divided
½ teaspoon pepper, divided
4 (5-ounce) tilapia fillets
8 (6-inch) corn tortillas
1 small jalapeño pepper, thinly sliced

Preparation

  1. Lightly spray onion slices and bell peppers with cooking spray.
  2. Grill on high for 12 minutes, turning occasionally. Remove to cool.
  3. Slice onion and bell peppers, discarding stems and seeds, and place in small bowl. Add ¼ teaspoon salt and ⅛ teaspoon pepper.
  4. Sprinkle fish evenly with remaining salt and pepper. Heat a large nonstick skillet over medium-high heat.
  5. Coat pan with cooking spray. Add fish and cook until fish flakes easily, about three minutes on each side.
  6. Divide fish, onion mixture and jalapeño slices evenly among tortillas.

Nutrition

Per two-taco serving (makes four servings): 292 calories; 4.4 g fat; 71 mg cholesterol; 32 g carbohydrates; 32.6 g protein; 4.8 g fiber; 526 mg sodium.

Source: myrecipes.com

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