Authentic Mexican food is hearty yet healthy. Its traditional ingredients are fresh, lean, full of vegetables, cornmeal, and salsas. But modern, westernized versions have brought large amounts of fats and sodium to the table. In the United States, Mexican restaurants are known for their huge portions, excessive amounts of cheese, and liberal use of lard and fat.

A seemingly innocent basket of Tortilla Chips and Salsa contains significant quantities of fat, sodium, and calories. A Guacamole Dip typically contains plenty of calories and fat. Ask for warm corn tortillas instead, and keep to the salsa, rather than the guacamole. Both Nachos and Quesadillas are made with copious amounts of cheese and meat, which makes them high in fat. The traditional Ceviche is much leaner and a good source of protein to boot. Pico de Gallo is an excellent appetizer salad. Don’t let it get ruined with too much dressing that boosts calories and fat. Use fresh salsa as a dressing, but no sour cream.

Tacos, Taquitos, Burritos, and Chile Rellenos are all deep-fried. Some contain more than a day’s worth of fat. See if the Chile is grilled over a fire, instead of fried. Tamales stuffed with vegetables are preferable to the ones with meat. Fajitas have lean cuts of chicken, beef, or prawns, usually seared. If they are sautéed, more oil will be added. When ordering grilled chicken, be sure to have the skin removed. Most entrées are served with beans, rice, and tortillas. Beans are a great source of fiber. Boiled pinto or black beans are better than refried ones, which are cooked in lard. Spanish Rice is high in carbohydrates and somewhat oily. Corn tortillas have less fat than those made with flour.

Fruit Ice has lots of sugar added, but is refreshing and nonfat. If you crave something creamier, Flan is a good choice. Deep-Fried Ice Cream and Buñuelos have both a high fat content from cream, batter and oil, plus added sugar and drizzled honey. ¡Hasta la vista!

 

Cantina Mexicana Menu

Appetizers

Salsa and Tortilla Chips
(Chopped tomatoes, onions, and jalapeños, with warm tortilla chips)

Guacamole
(Fresh avocado mashed and combined with chilies, limes, and salt)

Nachos
(Tortilla chips topped with meat, cheese, refried beans, guacamole, and sour cream)

Quesadilla
(Flour tortilla filled with cheese and meat, topped with guacamole, sour cream, and salsa)

♥ Ceviche
(Fresh fish and shellfish marinated with chilies, lime, and sea salt)

♥ Pico de Gallo
(A salad of jicama, cucumber, and melon, dressed with dried chilies and lime juice)

Entrées

Tacos and Taquitos
(Corn tortillas stuffed with various meats, served with lettuce, cheese, beans, and rice)

Burrito
(A large flour tortilla filled with beans, meat, cheese, salsa, sour cream, and guacamole)

Chile Relleno
(A deep-fried pasilla chile filled with cheese)

♥ Tamales
(Corn meal filled with meat, cheese, or vegetables, wrapped in cornhusks and steamed)

♥ Fajitas
(Thinly sliced lean cuts of beef, chicken, or prawns, quickly seared with onions and peppers)

♥ Grilled Chicken, Beef, and Fresh Fish
(Fresh cuts of meats grilled over an open fire and served with rice, beans, and flour tortillas)

Desserts

♥ Mexican Fruit Ice
(Whole fruit pureed with water and sugar, then frozen)

Deep-Fried Ice Cream
(Vanilla ice cream dipped in batter and deep-fried to a golden crisp)

Buñuelos and Vanilla Ice Cream
(Fried flour tortillas topped with cinnamon sugar and vanilla ice cream)

♥ Flan
(Custard topped with creamy caramel and often served with fruit)

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