The Super Diabetes Site

Tag: mexican/southwestern

  • Slow-Cooker Flank Steak Tacos

    Slow-Cooker Flank Steak Tacos

    How to Make Slow-Cooker Flank Steak Tacos

    Looking for an easy way to make amazing tacos with a Tex-Mex flair? Break out your slow cooker or Instant Pot, prep in the morning, and come home to tender braised taco meat when you walk through the door in the evening. Flank steak is a leaner cut of red meat, which makes it very heart healthy and great for a diabetes meal plan. That also means that the low-and-slow style of the slow cooker is perfect. When it comes to toppings, get creative. Avocados, pico de gallo, shredded lettuce, hot sauce, and a sprinkle of cheese are all great additions to these tasty tacos.


    10 min prep time


    6 hr cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flank steak in a slow-cooker. Sprinkle the meat with chili powder, cumin, and garlic powder. Pour the lime juice over the steak. Pour in the water.
    2. Cover and cook on low for 6 hours or until done. Shred the steak with a fork.
    3. Scoop about 1 1/2 ounces steak into each tortilla. Top each taco with 1 Tbsp. pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Gluten-Free
    Slow Cooker
    Quick & Easy
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      240mg
      5%

    Ingredients

    flank steak
    1 1/4 lbs

    chili powder
    2 tsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    lime (juiced)
    1

    water
    1/2 cup

    6-inch corn tortillas
    12

    pico de gallo
    3/4 cup

  • Slow-Cooker Chicken Fajita Burritos

    Slow-Cooker Chicken Fajita Burritos

    How to Make Slow-Cooker Chicken Fajita Burritos

    This chicken burrito is packed with protein and fiber, perfect for a filling lunch that will keep you satisfied until dinner. It’s also great for meal prepping—wrap the burritos in foil and store in the fridge or freezer. Reheat in a toaster oven before eating.


    10 min prep time


    6 hr cook time


    8servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place chicken breast strips in a slow-cooker. Top with remaining ingredients except for tortillas and cheese.
    2. Cover and cook on low for 6 hours or until done. Shred chicken with fork, if needed.
    3. Scoop 1/2 cup chicken and bean mixture on each tortilla and top with 2 Tbsps. cheese. Fold into a burrito.
    Fiber Focused
    Mexican/Southwestern
    Quick & Easy
    Dinner
    Lunch
    Slow Cooker
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        16g

        57%
      • Total Sugars
        4g

    • Protein
      29g

    • Potassium
      490mg
      10%

    Ingredients

    boneless, skinless chicken breast (cut into strips)
    1 lbs

    green bell pepper (sliced)
    1

    red bell pepper (sliced)
    1

    medium onion (sliced)
    1

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    salsa
    1/2 cup

    water
    1/3 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    large whole-wheat low-carb tortillas
    8

    reduced fat shredded cheddar cheese
    1 cup

  • Shrimp Fajitas

    Shrimp Fajitas

    How to Make Shrimp Fajitas

    Serve this dish with jicama sticks and fresh guacamole. If you’d like, you can make this colorful dish even more vibrant by using different color peppers or purple onion.


    15 min prep time


    15 min cook time


    5servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick skillet with cooking spray. Cook the shrimp over medium heat for about 2 minutes. Remove the shrimp from the pan and set aside.
    2. Add the oil to the pan and heat. Add the bell peppers and onions and cook for about 7 minutes or until they begin to brown. Add the shrimp and any juices back to pan.
    3. Add the water and spices, including salt and pepper. Bring the mixture to a boil; reduce heat and simmer until the water evaporates. Serve the shrimp and peppers in the corn tortillas.
    Fiber Focused
    Seafood
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Gluten-Free
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      150mg

      50%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      470mg
      10%

    Ingredients

    nonstick cooking spray
    1

    medium shrimp (peeled and deveined)
    1 lbs

    olive oil
    1 tsp

    red bell pepper (sliced into thin strips)
    1

    green bell pepper (sliced into thin strips)
    1

    medium onion (sliced into thin strips)
    1

    water
    1/4 cup

    chili powder
    1/2 tbsp

    cayenne pepper (optional)
    1/4 tsp

    cumin
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    corn tortillas
    10

  • Roasted Vegetable Enchilada Bake

    Roasted Vegetable Enchilada Bake

    How to Make Roasted Vegetable Enchilada Bake

    This casserole-style dish is a vegetarian option and will be a huge hit with the family!


    6servings


    1/6 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and 1/4 cup salsa, and sauté until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.
    3. Spread 1/2 cup salsa into a 9×13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with 1/4 cup salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through and the cheese is melted, about 20 minutes. Sprinkle with remaining 1/4 cup salsa.
    4. Cut the casserole into 6 portions, and serve.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Holidays & Entertaining
    Main Dish
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of casserole


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      10mg

      3%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      860mg
      18%

    Ingredients

    canola oil or unrefined peanut oil
    2 tsp

    large sweet onion (diced)
    1

    mild or medium tomatillo salsa (salsa verde) of choice (divided)
    1 1/4 cup

    cremini or white button mushrooms (sliced)
    12 oz

    poblano chile pepper (chopped)
    1

    packed fresh baby spinach (5 ounces)
    5 cup

    pinto beans (15-ounce, gently rinsed and drained (1 1/2 cups))
    1 can

    fresh cilantro (chopped)
    3 tbsp

    fresh oregano leaves (finely chopped)
    1 tsp

    cumin
    1/2 tsp

    sea salt, or to taste
    1/4 tsp

    corn tortillas (6-inch)
    12

    Monterey Jack or pepper jack cheese (2 ounces, shredded)
    1/2 cup

  • Rajas Poblanos and Skirt Steak Tacos

    Rajas Poblanos and Skirt Steak Tacos

    How to Make Rajas Poblanos and Skirt Steak Tacos

    If you can’t find poblano peppers in the grocery store, you can use green or red bell peppers in this recipe instead.


    30 min prep time


    20 min cook time


    4servings


    2 tacos

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. Add the oil to a large non-stick sauté pan over medium high heat. Add the garlic, poblano pepper, onion, chili powder, cumin, cayenne pepper (optional), salt (optional), and pepper. Sauté for 8-10 minutes until the vegetables are soft and starting to caramelize.
    3. Stir in the cheese and set aside.
    4. Season the skirt steak with additional salt (optional) and ground black pepper. Grill on both sides until the steak is medium doneness. Set the steak aside to rest.
    5. Once the steak has rested, chop it into small pieces and stir into the pepper mixture over medium heat until steak has just cooked through.
    6. Divide the meat and pepper mixture evenly among the 8 tortillas, then top each taco with chopped tomato and shredded lettuce.
    Fiber Focused
    Low Sodium
    Mexican/Southwestern
    Grilling
    Dinner
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.2g

    • Cholesterol
      40mg

      13%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      19g

    • Potassium
      690mg
      15%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    large poblano peppers (seeded and thinly sliced)
    2

    small onion (thinly sliced)
    1

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    shredded, reduced-fat Mexican cheese blend
    1/4 cup

    skirt steak
    1/2 lbs

    6-inch corn tortillas
    8

    large tomatoes (diced)
    2

    shredded lettuce
    4 cup

  • Pork Tacos

    Pork Tacos

    How to Make Pork Tacos

    This recipe calls for pork tenderloin – one of the leaner cuts of pork out there. You can also top these tacos with avocado and fresh salsa, and additional veggies like red onion and bell pepper.


    45 min prep time


    30 min cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl combine lime juice, garlic, chili powder, cumin, oregano, salt and pepper. Add pork and coat well. Marinate in refrigerator for 30 minutes up to 4 hours.
    2. Preheat oven to 375 degrees. Place tenderloins in a shallow baking dish and bake for 30 minutes or until pork is done.
    3. Remove pork from oven and let rest for 10 minutes. Cut pork into 1-inch chunks.
    4. Serve pork in warm tortillas topped with tomatoes, 2 Tbsps. of lettuce and 1 1/3 Tbsps. cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Mexican/Southwestern
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      270mg
      6%

    Ingredients

    lime (juiced)
    2

    garlic (minced)
    2 clove

    chili powder
    1 1/2 tbsp

    cumin
    1 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    pork tenderloin
    20 oz

    small flour or corn tortillas (warmed)
    12

    tomato(es) (diced)
    2

    lettuce (shredded)
    1 1/2 cup

    reduced-fat, shredded cheddar cheese
    1 cup

  • Pinto Bean, Brown Rice and Spinach Salad

    Pinto Bean, Brown Rice and Spinach Salad

    How to Make Pinto Bean, Brown Rice and Spinach Salad

    This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.


    15 min prep time


    0 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the Garlicky Cilantro Lime Dressing.
    2. Add all ingredients and the dressing to a large salad bowl and toss together.
    3. Bulk Cooking Dry Pinto Beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    4. Bulk Cooking Brown Rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Foodie
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      560mg
      12%

    Ingredients

    yellow bell pepper (seeded and diced)
    1 med

    cucumber(s) (seeded and diced)
    1 med

    baby spinach (5-ounce, 4 lightly packed cups)
    1 package

    pinto beans (cooked and cooled)
    1 cup

    brown rice (cooked and cooled)
    1 cup

    queso fresco (crumbled)
    1/4 cup

    Garlicky Cilantro Lime Dressing (Link to recipe in instructions)
    3/4 cup

  • Peach and Black Bean Salsa with Chips

    Peach and Black Bean Salsa with Chips

    How to Make Peach and Black Bean Salsa with Chips

    Here’s a fun twist on salsa that everyone will love at your next summer picnic or barbeque.


    8servings


    1/3 rounded cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lime juice, jalapeno, salt, and pepper to a medium bowl. Whisk in the oil until well combined. Stir in the peach, scallions and oregano until combined. Stir in the beans and adjust seasoning.
    2. Arrange the tortilla chips on a platter around a bowl of the salsa, and serve at room temperature. Alternatively, serve individual portions of salsa with the chips.
    Mexican/Southwestern
    Holidays & Entertaining
    Appetizers
    Quick & Easy
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 rounded cup salsa


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      200mg
      4%

    Ingredients

    lime juice (approximately juice from 1 lime)
    2 tbsp

    jalapeño pepper (with some seeds, minced)
    1 small

    sea salt, or to taste
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    peanut oil
    1 tbsp

    peaches (pitted and finely diced)
    1 large

    green onion (scallion) (thinly sliced, green and white parts)
    3 whole

    fresh oregano leaves (finely chopped)
    1/2 tsp

    black beans (15-ounce, gently rinsed and drained (1 1/2 cups))
    1 can

    blue corn or sweet potato tortilla chips
    48

  • Mole Pork Tenderloin with Zucchini and Refried Black Beans

    Mole Pork Tenderloin with Zucchini and Refried Black Beans

    How to Make Mole Pork Tenderloin with Zucchini and Refried Black Beans

    This dish is a great example of the diabetes plate method at work – lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.


    20 min prep time


    25 min cook time


    6servings


    3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
    3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
    4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
    5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
    6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
    7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
    8. Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
    Fiber Focused
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    garlic (minced or grated)
    2 clove

    small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
    1

    prepared mole sauce
    1 tbsp

    water
    1/4 cup

    nonstick cooking spray
    1

    pork tenderloin (trimmed of all visible fat)
    1 1/4 lbs

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (chopped)
    1 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    water
    1/4 cup

    medium zucchini (diced (about 4 cups))
    3

    chili powder
    1/2 tsp

    garlic powder
    1/2 tsp

    cayenne pepper
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced (1/4 cup juice))
    1

  • Mighty Greens Gazpacho

    Mighty Greens Gazpacho

    How to Make Mighty Greens Gazpacho

    Any dark leafy green would work great in this soup. Get creative and enjoy this nutrition-packed lower carbohydrate side dish.


    10 min prep time


    none cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all ingredients to a blender and blend until smooth.
    Veggie Rich
    Low Sodium
    Mexican/Southwestern
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      5g

    • Potassium
      445mg
      9%

    Ingredients

    basil (lightly packed leaves)
    1 cup

    low-fat buttermilk
    1 cup

    garlic
    2 clove

    balsamic vinegar
    1/3 cup

    slivered almonds (blanched)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    green bell pepper (seeded and chopped)
    1 med

    mixed greens (5-ounces)
    1 package

    cucumber(s) (peeled, seeded, and chopped)
    1 large

    unsalted vegetable stock
    1 cup

    black pepper
    1/2 tsp