By Tim Scallon, MS RDN LD/Registered Dietitian Nutritionist
This month reminds us of Cinco de Mayo. Often mistaken as Mexico’s Independence Day, rather it commemorates Mexico’s victory over the Second French Empire at the Battle of Puebla in 1862. More popular in the US than in Mexico, Cinco de Mayo has become associated with the celebration of Mexican-American culture. Celebrations began in Columbia, California where they have been observed annually since 1862. The day gained nationwide popularity beyond those of Mexican-American heritage in the 1980s due to advertising campaigns by beer, wine and tequila companies. Today, Cinco de Mayo generates beer sales on par with the Super Bowl.
The influence of Mexican cuisine in Texas and indeed the entire southwest cannot be overstated. Can you imagine a world without tacos? Enchiladas? Typically, after traveling in Europe on our return, one of the first foods I want is Tex-Mex.
Today, we see a lot of crossovers blending the foods of Mexico with other traditional cuisines. In culinary terms we call that a fusion when elements of different culinary traditions are combined in a single dish. This technique of bringing together ingredients from different cultures offers truly novel flavor combinations and interesting menu choices.
May then seems to be a good month to make tacos. Don’t you love the typical crispy taco filled with ground beef and topped with lettuce, tomato and cheese? I could eat half a dozen! But for something different, let’s make fusion tacos and ramp up our celebration with some upscale ingredients.
Many of you know that I am always looking for ways to make our foods a little healthier and my New Wave Tacos are no exception. Start with fresh corn tortillas and not those pre-fried and shaped things that break apart with the first bite. Instead of deep frying, corn tortillas are delicious when heated on medium high in a dry skillet just until soft and fragrant and then put in a covered bowl. The tortilla holders used in restaurants are perfect this. Flour tortillas can be used but they are very high in sodium, up to 950mg per tortilla, compared to 20mg in corn. And the corn tortilla is a source of fiber.
For the fusion, let’s bring in some flavors from French cuisine. Instead of traditional picante or tomato-based salsa, I make a simple but flavorful Mayonnaise-based sauce using lemon juice, garlic, cumin, salt and pepper. The addition of ground chipotle adds a little spiciness and a warm smoky flavor. If you prefer mild, smoked paprika works well.
Replacing the ground beef with a sauté of black beans, corn, onion, garlic and peppers reduces sodium, cholesterol and fat and increases fiber and potassium. Adding avocado to the trimmings, delivers rich flavor and a wealth of nutrients. Italian fresh Parmigiano Reggiano cheese instead of a Mexican cheese or the typical cheddar again supports our fusion effort and packs in more flavor. This year, let’s celebrate the Mexican victory over the French Empire with fusion tacos that incorporate flavors from Mexico and France. Salute!
Tim Scallon is a registered dietitian nutritionist with years of experience practicing nutrition therapy in local hospitals and clinics, teaching nutrition and developing healthy recipes. He helped create the popular TV show Memorial Cooking Innovations celebrating the world of food and health. Memorial Cooking Innovations has featured in 62 cities across the country and is available on YouTube.
New Wave Tacos
Serving Size: 1/4 of Recipe
Serves: 4
Ingredients
- 8 corn tortillas (or 4 flour)
- Taco Filling
- 1 tablespoon EV olive oil
- ¼ cup onion diced (some reserved raw for topping if desired)
- ¼ cup poblano pepper, diced
- Dash of salt and black pepper
- 1 teaspoon oregano
- 1 clove garlic, diced
- 1 cup frozen corn, thawed
- 1 15oz can low sodium black beans, drained and rinsed
- Sauce
- 2 tablespoons mayonnaise
- 1 teaspoon lemon juice (or lime)
- 1/8 teaspoon ground chipotle (or for less spicy, smoked paprika)
- 1/8 teaspoon garlic powder
- 1/8 teaspoon salt & ¼ teaspoon black pepper
- Trimmings
- ½ cup Parma cheese, grated
- ½ ripe avocado, sliced
- ¼ – ½ cup tomato, diced
- 2 tablespoons cilantro, chopped
- Romaine lettuce as desired, cut into thin strips & ¼ cup shredded carrot
Directions
- Over medium high heat, warm the tortillas in a large dry skillet, single layer for ~1-2 minutes each side until soft. Heating too long will make them hard to fold. Work in batches and reserve the tortillas warm in foil. In a medium mixing bowl, combine the sauce ingredients and blend well. In a separate skillet sauté the onions and peppers in oil over medium high heat until tender. Season with salt and pepper. Add the garlic and corn and sauté until the corn is lightly browned. Add ½ of the beans, cover and turn off the heat. Save the remaining beans for later. Assemble the tacos using 2 tortillas for each. (If using flour, only one is needed.) Spread the sauce on each taco and then add the corn mixture and trimmings. Extra corn/bean mixture can be served on the side. Garnish with lettuce and shredded carrot. Note: Flour tortillas work well but are much higher in sodium.
Exchanges per serving: 3 Starches, 1 Vegetable, 3 Fats. Nutrients per serving: Calories: 354, Calories from fat: 135, Total Fat: 15g, Saturated Fat: 3g, Cholesterol: 11mg, Sodium: 484mg, Carbohydrate: 47g, Dietary Fiber: 10g, Protein: 12g