When entertaining, most Hispanic families gravitate to our most indulging family recipes, but as a dietitian I try to sneak in a healthy twist whenever I can, without ruining abuelita’s secret family recipe. As a Latina mom, it is important to me to continue our family traditions, while still keeping in mind our culture and love for our traditional dishes. So if you think that celebrating Cinco de Mayo with a healthy twist is not possible, keep reading… I have a delicious and fun surprise for you! The strategies are easy and nutritious, but have a wow effect that your family and friends will remember forever. If this is what you are looking for, then let’s get started!
I will show you how it is possible to satisfy your guests with delicious, heathy foods that will keep them coming back for more. Here are my simple steps to making the most of your food, and your family this Cinco de Mayo:
Step #1-Let’s get organized and remember, nutritious CAN be simple:
We tend to get into trouble when we try to do too much in a short amount of time. Once we realize we have overcommitted, we run to the nearest store to find any prepared foods we can grab in a snap. Unfortunately, that trip will be expensive and super stressful.
I like to create food stations with appetizers, entrées, side dishes and desserts. Therefore, I recommend keeping your menu to two or three great appetizers, two main dishes and a wonderful side dish. Find recipes that you can make ahead and refrigerate or freeze such as my super easy Southwest Chicken Rice and Mini Tex-Mex Meatloaves below. They use simple ingredients you most likely have in your pantry, like canned diced tomatoes, chicken broth and corn. Also, don’t be afraid to delegate. Desserts or appetizers can be easy for a friend or family to prepare and transport.
Step #2-Incorporate the healthy twist:
First, look at your recipes and see if you can make easy modifications. For example, if the recipe calls for milk, sour cream or even cheese, you can use the nonfat or lowfat version; your guests won’t even know the difference. Need fresh fruits or veggies? Try using canned fruits and veggies. They deliver the same nutritional benefits and amazing flavors because they are canned at their optimal peak for flavor and texture. Plus, sometimes we can use our pantry as our prep kitchen. Instead of soaking beans overnight, I use canned beans to make my famous Frijoles Rancheros. Want to save lots of calories? Try baking your chips. Just cut your favorite tortillas in triangles, toss with a few teaspoons of oil, sprinkle salt, and bake at 350 degrees F. for a few minutes or until crispy and golden brown. Baking can deliver crispy and beautiful food.
Step #3-Plan your beverage station:
You know that beverages will always be part of the party, so offer a variety of beverages to help those who would like to drink something lighter but still delicious. Keep the full calorie beverages in a cooler in the garage or a little further from the action, while keeping the healthier beverages near the food. You may want to create a refreshing mocktail for your guests. Try my refreshing Sangria using a variety of canned fruits. You can see the simple recipe below.
Step #4-Enjoy your company:
The ambiance, your guests, and the music make a party. Entertain your guests so they are not focusing only on the food. Provide small plates and encourage the guests to mingle with each other. Make sure you talk to everyone instead of staying glued to the food table. People love having pleasant and fun conversations!
For more recipes and inspiration for your Cinco de Mayo fiesta, visit www.Hispanicnutrition.com
Here is my favorite non-alcoholic Sangria to get your Cinco de Mayo started – cheers!
Mix equal parts lemon soda and light fruit punch, and add 2 to 3 cups diced canned fruit. Peaches, pineapple chunks and pears are some of my favorites.
Southwest Chicken Rice
Prep Time: 5 minutes
Cook Time: 15 to 20 minutes
1 cup long grain rice, uncooked
1 can (14.5 oz.) fat-free chicken or vegetable broth
1 teaspoon dried ground cumin
1 can (14.5 oz.) seasoned diced tomatoes, undrained
2 cups cooked chicken, cut into chunks
1 can (8 3/4 oz.) whole kernel corn, drained
Preparation:
1. Prepare rice according to package directions, using chicken or vegetable broth instead of water and add cumin.
2. Once liquid is almost absorbed, gently fold in remaining ingredients. Continue to cook until liquid is completely absorbed. Cover and remove from heat. Garnish with chopped cilantro, if desired.
Makes: 4 servings
Tex-Mex Mini Meatloaves
Preparation Time: 10 to 12 minutes
Bake Time: 20 minutes
Meatloaf ingredients:
1-1/2 pounds lean ground beef
1 cup quick oats
½ cup canned Mexican style diced tomatoes
¼ cup cilantro, chopped
1 egg, lightly beaten
2 teaspoons chili powder
1-1/2 teaspoons cumin
½ teaspoon salt
Topping ingredients:
1 cup canned Mexican style diced tomatoes
1 cup cheddar cheese, shredded
Preparation:
1. Heat oven to 400º F.
2. In large bowl, combine all the meatloaf ingredients; mix well. Press approximately 1/3 cup meatloaf mixture into each of 12 medium muffin cups. Bake 15 to 20 minutes or until centers are no longer pink.
3. Remove from oven. Top each meatloaf with 1 tablespoon salsa and sprinkle 1 tablespoon cheese. Return to oven for another 3 minutes or until cheese is melted. Let cool for a few minutes before serving.
Serves: 12 meatloaves
Frijoles Rancheros
Preparation Time: 10 to 12 minutes
Cook Time: 25 to 30 minutes
1 (14.5 oz.) can fire-roasted diced tomatoes
3 (15.5 oz.) cans pinto beans
1 cup white onion, finely chopped
1 to 2 jalapeños; seeds removed; minced
5 to 6 garlic cloves; minced
1/2 bunch fresh cilantro
2 bay leaves
½ teaspoon black pepper
1 teaspoon cumin
¼ teaspoon smoked paprika powder
Salt to taste
¼ cup lime juice
½ cup low fat sour cream
1 medium avocado, diced
Preparation:
1. In a large pot, add the chopped onion, garlic and jalapeño and cook at low heat for about 1 to 2 minutes or until tender.
2. Add the canned tomatoes with juices and mix well. Add the beans with liquid, half of the chopped cilantro, bay leaves, black pepper, cumin and salt.
3. Bring to a high simmer over medium heat, stirring occasionally. Once boiling, reduce the heat to low heat. Cover, and keep on warm for 20 minutes, giving all the flavors time to come together. To serve, garnish with the remaining chopped cilantro, sprinkled lime juice, sour cream and avocado.
Makes: 6 to 8 servings
