Slimming Alternatives for the New Year

The New Year is upon us and if you’re like the reported 70 percent of Americans who make resolutions, both eating healthy and losing weight are on your list. Unfortunately, Latin cuisine isn’t traditionally known as being the healthiest option for dieters. However, with just a few minor ingredient swaps, many of the favorites you grew up with can become significantly lower in fat and calories. How’s that for a happy new year?

Quinoa for White Rice

White rice is likely your abuela’s go-to side dish for nearly every meal, but has little nutritional value. Quinoa’s boost in popularity in recent years is not undeserved. This nutrient-packed grain is full of health benefits and provides solid doses of iron, calcium, potassium, magnesium, and zinc. Plus, one cup of quinoa has 9 grams of protein — that's 50 percent more than one egg! Best yet, the power grain is a simple low glycemic index substitute for just about any recipe that calls for rice. Start out with this Lentil, Beef, and Quinoa Soup.

Black Beans for Refried Beans

As delicious as refried beans may be, this Mexican side dish is typically cooked in lard, making it sky-high in fat calories. Black beans, however, are lower in calories and carbohydrates and significantly lower in sodium (a whopping 407 milligrams in refried beans versus 2 milligrams in one cup of black beans). Add a touch of crema to this Cuban-style alternative to refried bean or try them in a burrito like these Lime Cilantro Black Bean Burritos.

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Whole Grain Tortilla For Flour Tortillas

Next time you’re whipping up your favorite recipe for enchiladas or tacos, consider substituting your usual flour tortillas with a whole grain alternative. Traditional flour tortillas are typically heavy in calories, saturated fats, and sodium, and have a high glycemic index. Many varieties of whole grain tortillas, now easily found at any grocery, are rich in fiber, cholesterol free, and have about 30 grams of whole grain per serving. For an alternative to your traditional tortilla chip, try this recipe for Serrano Olive Oil Tortilla Chips made with whole-wheat tortillas.

Ground Turkey for Ground Beef

A 100 gram serving of ground beef contains about 148 calories, compared to about 92 calories for a serving of ground turkey. Ground beef also contains a considerably higher concentration of fat, 12.7 grams in beef versus 7.7 grams in turkey. Use ground turkey in your favorite Latin burger recipe without sacrificing taste. Need a great recipe? Check out Border Grill's Chile Relleno Burger or this Mexican Turkey Burger.

Baked instead of Fried

Baking rather than frying is an instant way to cut calories and saturated fats without losing taste. Many recipes that are traditionally fried, like breaded chicken strips, empanadas, and tortilla chips, can be baked into a tastier and healther version of the same dish. To turn one of your favorite fried foods into a surprisingly healthy meal, try these Baked Empanadas or for a sweet treat on the lighter side, we suggest these irresistible Baked Churros.