Mexican Food For the Diabetic
October 6, 2009 12:38pm CST
Sometimes it can be hard being a diabetic and trying to find food with taste that meets your diabetic limitations. I've gathered a few Mexican recipes I hope you will find tasty. All are low carb and low sodium. Spicy Mexican Layered Dip 8 oz softened cream cheese 3 tbsp milk 1 cup cocktail sauce 1 medium avocado diced 1 medium tomato chopped 1 medium green bell pepper chopped 1 cup chopped green onion 2 oz black olives drained and chopped 8 oz shredded cheddar cheese Directions 1. Mix the cream cheese and milk until smooth. 2. Spread onto a round serving dish. 3. Layer with cocktail sauce. 4. Top with avocado. 5. Add tomato, avocado, onion, bell pepper and black olives. 6. Sprinkle with cheddar cheese. Put in refrigerator for about an hour before serving. Carne Guisada 1/2 tbsp of vegetable shortening 11/2 lbs of pork tenderloin chopped 1 medium onion chopped 14 1/2 oz can stewed tomatoes, unsalted 2 fresh jalapenos seeded and diced 2 tomatoes chopped 1/2 tsp cumin 1 medium garlic clove minced pinch of salt and pepper Directions 1. Melt the shortening in saucepan over medium heat. Add meat and brown well on all sides. 2. Add onions and saute for 5 minutes or until tender. 3. Add can tomatoes, jalapenos, fresh tomatoes, cumin, garlic, salt and pepper. 4. Reduce heat to low, cover and simmer for 30 minutes to 1 hour or until meat is tender. If mixture is too thick add water as needed. Perfect to serve in corn or flour tortillas. Tortilla Soup Olive Oil cooking spray 3 6 inch corn tortilla cut into 21/4 inch strips 1 small onion chopped 1 cup chopped celery 1 medium tomato coarsely chopped 1/2 tsp of dried basil 1/2 tsp of ground cumin 5 cups of low sodium vegetable broth 15 1/2 oz canned drained and rinsed pinto beans 2 tsp finely chopped cilantro 1 tsp fresh lime juice pinch of salt pinch of ground cayenne pepper Directions 1. Heat a cooking spray coated frying pan on medium heat and add tortilla strips, coat with cooking spray. Cook for 5 minutes flipping a few times until golden and crispy. 2. Heat a large cooking spray coated pot over medium heat. Cook onion, tomatoes, celery, basil, and cumin in pot for about 3 to 5 minutes. Pour in stock and beans and let boil. Lower heat and let simmer for 3 to 5 minutes. Mix in cilantro, lime juice, salt and cayenne. 3. When ready to serve, place tortilla strips in bowls and pour soup mixture over tortillas. Slow Cooker Mexican Roast 4 lb beef chuck pot roast 1 tsp salt 1 tsp black pepper 2 tbsp olive oil 1 large onion chopped 11/4 cups green chili peppers diced 1 tsp chili powder 1 tsp cayenne pepper 5 oz of hot pepper sause 1 tsp garlic powder Directions 1. Trim roast of any excess fat and season with salt and pepper. Heat olive oil in skillet. 2. Place meat in hot skillet and brown quickly on both sides. 3. Transfer meat to slow cooker and put onion over roast. 4. Season with chili peppers, chili powder, cayenne pepper, hot pepper sauce, and garlic powder. Add enough water to cover 1/3 of roast. 5. Cover and cook on high for 6 hours. Checking often to make sure there is enough water to cover bottom of cooker. 6. Reduce heat to low and continue cooking for 2 to 4 more hours or until meat is completely tender and falls apart. Chicana Mexicana 1 lb lean top round steak cut into 1/2 inch pieces 1/2 bell pepper cut into strips 15 oz no salt added tomato sauce 1/2 medium onion cut into strips 1 cup water 1 tsp ground cumin 1 medium garlic clove minced 1 tbsp chili powder Directions 1. Heat large skillet over medium heat. 2. Add round steak, bell pepper and onion. Pour the tomato sauce and water over it all. Season with garlic, chili powder and cumin. 3. Cover and simmer for 45 minutes. Hope you find these recipes to your liking. Enjoy!
• Gloucester City, New Jersey
19 Oct 09
Thank you for posting these. I love most Mexican foods - and I've always considered the cuisine to be among the best for diabetics, despite that Hispanics are more prone to diabetes than many groups. Whole grains (corn tortillas), high protein (cheese, meat, beans, dairy), and loads of vegies (peppers, onions, tomatoes, tomatillos, etc) all make for some decent low carb meals!! Chips and salsa is one of my FAVORITE snacks that doesn't bump my numbers sky high.