Mexican Flavors with a Whole Grain Flair.

by Christy Wilson, RD

I firmly believe the foods we grow up eating are the ones we keep a special and lifelong fondness for. As we age, our palates and preferences for certain flavors may change, but some foods never lose their effect of taking us back “home” in a single bite. For me, that food is tortillas.

Growing up in a small border town in southern Arizona, we ate tortillas several times a week. Whether they were fresh corn tortillas we made at home or purchased across the border in Sonora, Mexico, or flour tortillas from the local market, they were a major part of our diet. My mom always cooked us a variety of foods including seasonal produce, some type of meat and starchy staples like beans, corn, rice or tortillas but whole grains were…sparse.

During my nutrition studies, I became more adventurous in the kitchen and began experimenting with whole grains as a means of boosting my fiber intake. My goal was to seamlessly add them to my favorite dishes from home.

Although whole wheat tortillas aren’t a traditional food in the eyes of my family or among Mexican food purists, I’ve found they make a great substitution in dishes calling for fried tortillas. Whether you’re making tacos, chimichangas or tostadas, whole wheat tortillas bake well and deliver the crisp crunch we expect from a fried tortilla shell. Depending on the size you choose, one whole wheat tortilla has two-to-six grams of fiber; some multi-grain and specialty high-fiber varieties have over seven grams of fiber each. Whole grain flour tortillas don’t tend to be as pliable as regular white flour tortillas and can break easily if not heated, so make sure you warm them up before filling and rolling or folding into place.   

In honor of the Cinco de Mayo holiday in May, I’ve created this fun, tasty and healthy recipe that will add a splash of color to your festivities. Using halved 12-inch whole wheat tortillas, I’ve baked them into individual tostada cups and filled them with a zesty ground turkey mixture with corn, black beans and diced tomato. A light twist to a fried classic, this recipe is filled with high fiber vegetables, lean meat and a ton of flavor. With two juiced key limes and a handful of chopped cilantro in the end, this dish will leave your family and friends wanting more. Enjoy, or as we say in my hometown, ¡aprovecho!

Southwest Turkey Tostada Cups

Serves 8

Ingredients

For shells:
4, 12 inch 100% whole wheat flour tortillas
Spray oil

For filling:
1 tablespoon canola oil
1 pound lean ground turkey
1 teaspoon ground cumin
½ teaspoon dried whole Mexican oregano
½ teaspoon season salt
1 cup diced onion
1 clove garlic, diced and smashed into a paste
1 can drained fire roasted tomatoes
½ can corn, drained and rinsed (I used Summer Crisp variety; can use ½ cup frozen corn)
1 can black beans, drained and rinsed (can substitute with whole pinto or kidney beans)
1 small can green chili
2 (or more) key limes, juiced
Lettuce leaves for lining tostada cups and garnish
¼ - 1/3 cup torn cilantro and more for garnish
Salt and pepper, to taste

Directions for the tostada cups:

1. Preheat oven to 375º Fahrenheit.
2. Set a large muffin pan (3 ½ inch top diameter cups) aside for tostada shell preparation.
3. Warm tortillas either by stove top or wrapped in a damp cloth in the microwave for 30-40 seconds. This allows them to fold easily without breaking.
4. Slice tortillas in half and fold into the shape of a cup, lining each section of the muffin pan. Once folded, lightly spray with oil (hold aerosol can up high and aim).
5. Place pan in the center of the oven and bake shells for 10-12 minutes. Check to avoid burning.
6. Remove shells from muffin pan and set aside to allow to cool.

Directions for turkey filling:

1. Season ground turkey with cumin, oregano (crushed between the palms of your hand before adding) and season salt. Set aside.
2. Add oil to large pan over medium heat. Add onion and garlic and stir; heat until softened, about 3 to 4 minutes.
3. Add seasoned turkey to the pan. Break up the meat with the back of your spoon and cook until no longer pink, about 5 to 6 minutes.
4. Add corn, tomato, black beans and green chili to the pan. Mix ingredients together and allow flavors to meld. Adjust salt and pepper seasonings to your liking. After a few minutes, add a palm full of fresh cilantro and stir into meat mixture.
5. Simmer on low for a few minutes. Before turning off the heat, squeeze fresh lime juice over entire mixture and add more cilantro for flavor and color.
6. Line baked tostada cups with a lettuce leaf; fill cups with 2/3 to 1 cup of turkey mixture. Garnish with extra lettuce and/or cilantro.

Approximate nutritional value per serving:

189 calories; 7 g total fat; 2 g saturated fat; 326 mg sodium; 16 g carbohydrates; 5 g dietary fiber; 15 g protein

Christy Wilson is a Registered Dietitian, a freelance health and nutrition writer, speaker and healthy cooking class teacher. Read her blog, ChristyWilsonNutrition.com and follow her healthy eating tips on Twitter @christyschomp. She resides in Tucson, Arizona, with her husband and two young children