Carb Solutions: Keto-Friendly Mini-Taquitos with Cheese ‘Tortilla’
Over half of the U.S. adult population, some 154 million, qualify as overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for people with diabetes who process sugars much slower than others, everyone can benefit from foods with low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
It’s that time of year again – The Big Game! If you are throwing a potluck Super Bowl viewing party, count on guests contributing an array of delectable and delish traditional finger foods. Unfortunately, most of them are loaded with carbs that are off a carb counters list. Oh, no doubt someone will contribute a veggie platter; though grazing on radishes and carrots can get boring and not in the spirit of the day while watching 300-pounders pummel on each other! Enjoy that healthy platter watching the other 20 weeks of the season in privacy—today you need to serve and enjoy something more substantial that also fits into a low-carb diet, be it generated by the desire to lose some weight or a doctor’s orders.
Taquitos are amazingly crunchy and delicious, the perfect hand-held nibble for the Super Bowl! The problem is, depending on the filling, one taquito can have 200-500 calories, 8-28 grams of fat and 350-1,134 mg of sodium. And nobody eats just one. A taquito is high in carbs and calories primarily because it is made with a tortilla, which is a significant source of carbohydrates and is often fried, adding a substantial amount of fat (and therefore calories), regardless of the filling inside; essentially, the combination of the tortilla's carb content and the frying process contributes to its high-calorie count.
Well, there is an easy fix for both the traditional tortilla, the frying and all that salt! First, prepare a simple and tasty filling by simmering shredded chicken in Hatch Salsa and spices. For the faux mini-tortilla, start by mixing two types of grated cheese. On a parchment-lined baking pan, add little mounds of cheese and bake until melted. Once slightly cooled, peel from the parchment (the fun part!) for a faux mini-tortilla! Before your tortilla cools completely, lay a line of cooled chicken filling on each faux tortilla and wrap tightly. The traditional high-salt cheese found in most fillings is not necessary since a small amount of low-fat cheese is built-in, so to speak, to each taquito. Still crunchy, just healthier.
Interestingly, the word “traditional” was used several times in this text and should be explained. Taquito means “small taco,” which was first described as a dish in Mexican restaurants in southern California in the 1930s. The dish originates from the Cal-Mex cuisine, the Californian version of the more well-known Tex-Mex cooking style. In Mexico, they are usually referred to as "flautas" (meaning flute). The basic concept of rolling a filling in a tortilla and frying it is the same as a taquito. However, the toppings for flautas are more complex and can include cabbage, crema (Mexican sour cream), guacamole, and salsa. They also share the same basic high carbs and high fat “tradition.” Those days are over carb counters; enjoy this alternative.
Keto-Friendly Mini-Taquitos with Cheese ‘Tortilla’
Yield: about 1 doz. Tacos
Ingredients 2 tablespoons extra-virgin olive oil
½ white onion, finely chopped
4 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
2 cup shredded chicken
2/3 cup Hatch Salsa
4 tablespoons cilantro, freshly chopped (plus more for garnish)
2 cup low-fat cheddar, shredded
2 cups low-fat Monterey Jack, shredded
Parchment paper
Preparation
Over medium heat, sauté onion until slightly soft, about 3 minutes. Add garlic and spices and cook until fragrant, 1 to 2 minutes more. Then add chicken and Hatch Salsa sauce and simmer for about 15-20 minutes. Stir in cilantro and remove from heat.
For the taquito shells: In a medium bowl, combine the cheeses. Divide mixture into 3½" piles on prepared parchment baking sheet.
Bake until cheese is melty and slightly golden around the edges, about 10 minutes – but watch very closely. Let cool for 2 to 4 minutes, then peel shells from parchment
Lay each faux shell flat, lay a line of the chicken mixture about a third up from the bottom, then roll up tightly. Repeat until all taquitos are made. Garnish with cilantro and serve with your favorite dipping sauce and cold, low-carb libation of choice.
