How to Make Low-Glycemic Tacos and Burritos - dummies

How to Make Low-Glycemic Tacos and Burritos

By Meri Reffetto

Tacos and burritos are ideal for quick, healthy low-glycemic lunches. Tortillas, specifically the whole wheat and corn varieties, are lower-glycemic, making them a better choice than higher-glycemic breads. You can load tortillas up with healthy foods for a satisfying lunch, like in the two recipes that follow.

The Mexican dishes you cook at home are far different than what you receive in a Mexican restaurant. You ultimately take in far more calories and fat at the restaurant. Making Mexican favorites at home helps you to enjoy the Mexican food you’re craving while keeping it off of your thighs.

Fish Tacos

Preparation time: 20 minutes

Cooking time: 3 minutes

Yield: 4 servings

4 pieces (2 pounds) of cod or any other white fish

3 tablespoons fresh lime juice, plus 2 teaspoons

1/4 cup canola oil

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon ground coriander seeds

1/2 teaspoon oregano

2 teaspoons minced garlic

Salt to taste

2 cups finely shredded green cabbage

1 teaspoon honey

2 tablespoons minced green onion

2 teaspoons chopped cilantro

Eight 8-inch whole-wheat flour or corn tortillas

  1. Preheat the grill or grill pan to medium-high.

  2. Cut each piece of fish into 4 pieces for a total of 16 equal slices.

  3. Combine the 3 tablespoons of lime juice with the canola oil, chili powder, cumin, coriander, oregano, garlic, and salt to make a marinade. Coat the fish with the marinade and set aside.

  4. Mix together the green cabbage and the 2 teaspoons of lime juice, as well as the honey, green onion, and cilantro, in a small bowl and set aside.

  5. Place the fish and a small amount of the marinade in aluminum foil and grill the fish for about 2 to 3 minutes on each side, or until cooked through.

  6. Warm the tortillas in the microwave for 10 seconds.

  7. Center 2 pieces of grilled fish on each tortilla and top with the cabbage mixture. Fold and serve.

Per serving: Calories 460 (From Fat 152); Glycemic Load 14 (Medium); Fat 18g (Saturated 2g); Cholesterol 86mg; Sodium 638mg; Carbohydrate 46g (Dietary Fiber 6g); Protein 42g.

You can make tacos with just about any type of meat. This recipe calls for fish and is a great way to use any white fish you have on hand. Don’t let the long list of ingredients fool you. These fish tacos are quick and easy to prepare.

Chicken Burritos with Poblano Chiles

Preparation time: 15 minutes

Cooking time: 7 minutes

Yield: 8 servings

1 tablespoon extra-virgin olive oil

3 medium-size fresh poblano chiles, seeded and sliced in 1-inch slices (about 1-1/2 cups)

2 red bell pepper, cut into 1-inch slices

2 zucchini, cut into 1-inch cubes

1/4 teaspoon salt

1-1/2 pounds boneless, skinless chicken breast halves or cutlets, cut crosswise into 1/2-inch-thick strips

2 teaspoons ground cumin

1 teaspoon ground coriander seeds

2 teaspoons chili powder (can use one teaspoon if you like less spice)

Juice of 1 lime

Salt and ground black pepper to taste

8 burrito-size whole-wheat flour tortillas

1-3/4 cups (packed) grated Mexican four-cheese blend (about 6 ounces)

1 cup chopped fresh cilantro

  1. Preheat oven to 450 degrees. In a large bowl, toss together the vegetables, salt, and olive oil until well coated. Cook in a roasting pan for about 15 minutes, or until softened. Set aside.

  2. Meanwhile, prepare a large skillet with nonstick cooking spray and heat on medium-high heat. Add the chicken, cumin, coriander, chili powder, and lime juice.

    Season the chicken mixture with the salt and pepper to taste. Sauté until the chicken is cooked through, about 5 minutes.

  3. Warm the tortillas in the microwave for 10 seconds.

    Then spoon the chicken mixture in the center of each tortilla and top with vegetables, cheese, cilantro and squeeze of lime. Fold the sides of the tortilla over the chicken filling and roll up so the filling is enclosed.

Per serving: Calories 339 (From Fat 118); Glycemic Load (Low); Fat 13g (Saturated 5g); Cholesterol 65mg; Sodium 700mg; Carbohydrate 29g (Dietary Fiber 5g); Protein 30g.

You can use many different combinations of vegetables. It’s a great way to use up all those leftover veggies at the end of the week!