By Carleton Rivers, MS, RD, LD
Local cuisine is an important part of a region’s history and culture and is developed through traditions and practices. These are important traditions to carry from generation to generation; however, many regional cuisines were created based on food availability at a specific time in history. This is why your favorite dish may be high in calories or lacking in important nutrients. By making a few modifications, you can fit your favorite cuisine into a healthy lifestyle.
Tex-Mex cuisine was born out of a fusion of two cultural cuisines, American and Mexican, giving it a distinctively spicy and full-bodied flavor. Tex-Mex originated in Texas and has since spread all across America. Check out these healthy Tex-Mex recipes that can be enjoyed any day of the week.
Slow Cooker Quinoa Tex-Mex (Vegetarian)
Recipe from: http://www.chelseasmessyapron.com/
Prep time: 15 min
Total time: 15 min
Servings: 6
Ingredients:
Nutrition Facts
Amount per serving
Calories 398
% Daily Values
Total Fat 9g
14%
Saturated Fat 4g
18%
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 20mg
7%
Sodium 1112mg
46%
Potassium 237mg
7%
Total Carbohydrate 66g
22%
Dietary Fiber 12g
48%
Sugars 12g
Protein 21g
41%
Vitamin A
39%
Vitamin C
115%
Calcium
13%
Iron
26%
*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
- 1 ½ cups dry quinoa, well rinsed
- 1 can (15 ounces) low sodium black beans, drained and rinsed
- 1 can (14.5 ounces) diced tomatoes, undrained
- 1 can (15.25 ounces) corn, drained and rinsed
- 1 cup bell peppers, chopped
- 1 poblano chili pepper (~¾ cup), chopped
- ½ teaspoon minced garlic
- ½ cup yellow onion, chopped
- 2 tablespoons chili powder
- 1 ½ teaspoons ground cumin
- 3 cups water (or chicken broth)
- ½ cup cilantro, chopped
- 1 tablespoon fresh lime juice
- 3 tablespoons taco seasoning
- 1 ½ cups mozzarella cheese, shredded
Directions:
- Rinse the quinoa in a mesh strainer under hot water.
- Place the uncooked quinoa, black beans, diced tomatoes and corn in the slow cooker.
- Chop the bell peppers and poblano chili pepper (remove seeds if desired).
- Add the chopped peppers, minced garlic and chopped onion to the slow cooker. Stir everything together.
- Add in the chili powder, ground cumin and water. Stir again and cook for three to four hours on high or until the water is completely absorbed and the quinoa is cooked through (do not cook on low). All slow cookers cook a little differently so make sure to occasionally check the dish to ensure the quinoa isn't burning or sticking all to the sides.
- Transfer quinoa mixture to a large bowl and stir in the chopped cilantro, fresh lime juice, taco seasoning to taste, and green onions if desired.
- Stir in the mozzarella cheese and enjoy immediately.