3 Heart Healthy Mexican Dinners You will Love!

College of DuPage Nursing Student Joshua Davick found the following recipes that are delicious,  heart-healthy, have just 5 grams or less of saturated fat per serving:

Refried Bean Tostadas with Pico De Gallo

This is a vegetarian take on a delicious Mexican favorite that you can easily enjoy any night of the week.

Total Time: 15 minutes

Level: Moderate

Yield: 4 servings at 92¢ each

 Ingredients

8 corn tortillas

2 tsp of canola oil

4 plum tomatoes

1 small jalapeno

½ small red onion

2 tbsp. of fresh lime juice

Kosher Salt

Pepper

¼ cup of fresh cilantro

1 can of refried beans

Shredded romaine lettuce

Directions

  1. Heat oven 425 degrees F. Brush the tortillas with canola oil. Place on baking sheets and bake until just crisp, about 8 minutes, flipping halfway through. Transfer to a paper towel–lined wire rack to cool and harden.
  2. Meanwhile, transfer the refried beans to a microwave-safe bowl and cook on high until heated through, 1 minute, stirring halfway through. In a medium bowl, toss together the tomatoes, jalapeño, onion, lime juice, and 1/4 teaspoon each salt and pepper. Fold in the cilantro. Top the tostadas with the beans, tomato mixture, and lettuce, if desired.

Hearty Bean Burrito Bowl

This deconstructed burrito leaves out the carb-heavy tortilla and subs in brown rice for the usual white.

Total Time: 25 minutes

Level: Easy

Yield: 4 servings at $1.98 each

Ingredients

3 Tbsp. of fresh lime juice

2 Tbsp. olive oil

½ tsp. of ground cumin

Kosher salt

Pepper

2 cups of cooked brown rice

1 can of black beans

½ head of romaine lettuce

1 cup of roughly chopped cilantro

1 pint of grape tomatoes

1 avocado

½ small red onion

Low-fat sour cream

Tortilla chips

Lime wedges

Hot Sauce

Directions

  1. In a small bowl, whisk together the lime juice, oil, cumin, and 1/2 teaspoon each salt and pepper.
  2. Divide the rice and beans among serving bowls. Top with the lettuce, cilantro, tomatoes, and avocado.
  3. Sprinkle with the red onion, then drizzle with the dressing. Serve with sour cream, tortilla chips, lime wedges, and hot sauce, if desired.

Black Bean and Avocado Salad

This chunky salsa is packed with flavor, but the creamy avocado balances its heat.

Total Time: 15 minutes

Level: Easy

Yield: 6 servings at 53¢ each

Ingredients

2 Jalapeños (seeded for less heat, if desired)

1 Clove of garlic

½ Medium onion

Kosher salt

Pepper

1 Can of black beans

2 Scallions

2 Tbsp. of fresh lime juice

1 Tbsp. of olive oil

1 Avocado

½ Cup of roughly chopped cilantro

Directions

  1. In a large bowl, combine the jalapeños, garlic, onion, 1/2 teaspoon salt, and 1/4 teaspoon pepper
  2. Add the beans, scallions, lime juice, and oil and toss to combine. Fold in the avocado and cilantro.

Bibliography

Woman’s Day Kitchen. (2013, May 18). Black Bean and Avocado Salsa. Retrieved October 26, 2017, from Delish.

Woman’s Day Kitchen. (2014, March 21at). Hearty Bean Burrito Bowl. Retrieved October 26, 2017 , from Delish.

Woman’s Day Kitchen. (2014, November 5th). Refried Bean Tostadas with Pico De Gallo. Retrieved October 26, 2017, from Delish.

 

 

 

 

 

 

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