Mexican Food: Recipes for a Lighter Cinco de Mayo (cont.)

Makes 10 servings, 1/4 cup each (2 1/2 cups of salsa).

Serving suggestion: Serve with 8 cups reduced-fat tortilla chips.

Per 1/4-cup serving: 15 calories, 0.6 g protein, 3.5 g carbohydrate, 0.2 g fat, 0 g saturated fat, 1 g fiber, 0 mg cholesterol, 50 mg sodium. Calories from fat: 8%.

Wheat-Flour Tortillas

Making homemade flour tortillas is easier than you'd think. Why, it's kids' play! You'll love working the dough with your bare hands, then rolling the little balls of dough into thin circles with a rolling pin.

1/2 cup plus 2 tablespoons unbleached, all-purpose flour
1/2 cup plus 2 tablespoons whole wheat pastry flour
1/2 teaspoon salt
1/4 cup "no trans-fat" margarine with 8 grams of fat per tablespoon (such as Take Control*)
1/2 cup warm water
canola cooking spray

  • In the mixing bowl, combine the flours and salt. With a pastry blender, blend in the margarine (it should be broken up into small pea-sized pieces).
  • With a wooden spoon, mix in the water to form a dough. Divide the dough into 8 balls. Cover them with a dish towel and set aside for 20 minutes.
  • Lightly flour a cutting board. With the rolling pin, roll each ball into a 6- or 7-inch circle.
  • Begin heating a nonstick, 10-inch skillet over medium-high heat. Coat the skillet with canola cooking spray. Cook the tortillas, one at a time, until blisters appear and the tortillas are lightly browned (1 to 2 minutes on each side). While the second side is cooking, you can sprinkle grated cheese over the top to make a quesadilla, if desired.

    *If you use Take Control margarine, keep it in the freezer and add it to this recipe directly from the freezer.

Makes 8 tortillas.

Per tortilla: 105 calories, 2.3 g protein, 14.3 g carbohydrate, 4 g fat (0.5 g saturated fat, 2.2 g monounsaturated fat, 1.1 g polyunsaturated fat), 1.5 g fiber, 0 mg cholesterol, 176 mg sodium. Calories from fat: 34%.


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