Home > Cooper Updates > How To Create Healthier Fajitas

How To Create Healthier Fajitas

From beef to chicken to veggie and shrimp, fajitas are not only delicious, but are a healthier way to enjoy Mexican food.

How can you ensure the fajita you order is the healthiest it can be? Consider the advice below from Cooper Clinic Nutrition Services.

How Can Fajitas Be Healthy?

  • Protein boost from lean meats such as chicken and shrimp helps your body repair cells, make new ones and keeps you full.
  • Vegetables provide a variety of vitamins and minerals, as well as antioxidants to help keep the body healthy and functioning properly. Did you know that one cup of chopped red bell pepper contains almost three times more vitamin C than an orange?
  • Healthy monounsaturated fat from avocados in guacamole helps promote heart health.
  • Fiber from whole grains in corn tortillas helps keep your digestive tract healthy and can add to satiety.

How to Build Your Own

You will need:

  • Tortillas – corn or whole wheat
  • Protein – beef (skirt and flank steak are both lean cuts), chicken, shrimp or beans
  • Veggies – onions, bell peppers, mushrooms, tomatoes and jalapeños (if you like a kick!)
  • Toppings – reduced-fat shredded cheese, light sour cream, guacamole, pico de gallo, shredded lettuce and chopped tomato
  • Sides – beans (black or pinto), sautéed veggies, brown rice or Spanish-style rice

How to Order Healthier Fajitas When Dining Out

  • Order leaner proteins such as chicken and shrimp; request light oil or no oil or butter when prepared
  • Load up on the veggies; request light oil or no oil when prepared
  • Skip the cheese and sour cream in favor of sliced avocado or guacamole
  • Request corn tortillas instead of flour tortillas
  • Opt for black or pinto beans instead of refried bean

Whether enjoyed at home or in a restaurant, nutrient-rich fajitas can be a healthier Mexican food option. Have fun mixing and matching different ingredients and vegetables to make your own tasty creation.

For more information about Cooper Clinic Nutrition Services, visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by: Cara Curtis, Texas Women’s University Dietetic Student and Cooper Clinic Nutrition Services. 

Categories: Cooper Updates
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  1. April 9, 2018 at 10:21 am

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