European Stars and Stripes (Newspaper) - October 01, 1994, Darmstadt, Hesse                                \ pfc to i i a \ mexican Lite trimming the fat without cutting taste by Marty Meitus Scripps Howard news service lame it on nachos. And guacamole. Not to mention cheese smothered burritos. Mexican food As we know it and As the Center for science in the Public interest pointed out this summer is High in fat the reason the Merican idea of mexican food is processed cheese on a Taco Chip. When they think of mexican food they think of the snack foods like nachos. But in Mexico they re masters of soups and Light dishes says Jerry Anne Divecchio editor of Sunset Low fat mexican cooking. _ _ every cuisine has its High fat and Low fat dishes says i Veechio. Although mexican food can be High in fat some of the dishes commonly use lard it also can be a healthy Choice. Provides a lot of balance because you get the grains with the tortillas Beans Rice tomatoes and lettuce and onions and Green peppers says Liz Marr spokeswoman for the american dietetic association. If there s cheese or meat it s part of the whole entree so the amount you re consuming on a per serving basis is not that  Beauty of mexican food is its prodigious use of Chiles and spicy seasonings. The Chiles add such a dimension say is Vecchio. And something hot and spicy give you the satiation and Richness of fatties  As ingredients for mexican food have become More available it s easier than Ever to lower the fat and still make " some tasty dishes Divecchio and Marr Analysed some of the High fat components of mexican food to Point out where Small changes can make a  Are some of Thek suggestions. Use a non stick  and add minimal fat. With ground beef Brown it Drain it and rinse it in cold water. Consider substituting ground Turkey or Chicken for beef. _ Corn tortillas Are usually lower in fat than flour tortillas. If Etsu choose flour tortillas Check the list of ingredients and the fat Content. Look at the total Grams of fat and the saturated fat and choose accordingly. Tortillas vary in size by 2 to 3 inches if you re trying to control portion size notice what you re buy Reg. Also for More nutrient value choose whole Grain tortillas. Always choose a Tortilla Over a Taco Shell which is loaded with fat. Cheese is obviously one of the places where fat savings can be substantial. Use the cheese where it will have the most flavor Sprinkle it on top of a Tortilla rather than inside. If you wan to use Low fat or no fat cheeses test them first Many of los Angeles times you can Cut the fat in mexican food by substituting Turkey or Chicken for beef holding the guacamole and emphasizing the vegetables. Them Don t have the same texture or melting properties. Retried Beans. If you like the flavor of Bacon drippings or lard reduce the amount you re using. However you can make flavorful retried Beans without much fat. If you buy canned retried Beans look for vegetarian varieties but compare the amount of fat on the labels. Taco chips Are usually just As Fligh in fat As potato chips. Consider4 using the baked Tortilla chips because Onefat really adds up. No fat bean dips and salsas Are Good snack choices. Avocados Are the Only vegetable High in fat one Quarter of an Avocado has 7 Grams of fat so watch the guacamole. As a Topping the no fat or Low fat sour creams Are an acceptable tasting alternative or As an ingredient in a casserole. They can be temperamental in sauces so Experiment first before you make that dish for company. Here Are two recipes from Sunset s Low fat mexican cooking. Oven baked Turkey fajitas 1 Pound Turkey breast tenderloins Lime vinegar marinade recipe follows n _ 7. 1 Large Green Bell Pepper about 8 ounces seeded and Cut into eighths1 Large red onion thinly sliced about 1 Tablespoon salad Oil 4 warm flour tortillas _ Lime wedges Lime vinegar marinade Ina nonmetal bowl stir together v4. Cup Lime juice 1 Tablespoon Balsamic or red wine vinegar 1 Clove garlic minced or pressed Teaspoon hooey and % Teaspoon each ground coriander and. Ground cumin. Rinse Turkey and  dry. Prepare marinade and pour into a Large 1 gallon size heavy duty resealable plastic bag or Large nonmetal bowl add Turkey. Seal bag and rotate to coat meat or turn meat in bowl to coat then cover airtight. Refrigerate for at least 20 minutes or until next Day turning occasionally. Place Bell Pepper and onion in a lightly oiled i0-by-15-Inch rimmed baking  Brush lightly with Oil. Bake in a 400degree oven for 10 minutes. Remove from oven. Lift Turkey from marinade and arrange alongside Pepper and onion overlapping As Little As possible Reserve marinade. Return  to oven and bake Basting with marinade and turning often until onion and Pepper Are tinged with Brown and Turkey is no longer Pink in thickest part Cut to test about 20 minutes. Thinly slice Turkey then Divide Turkey Pepper and onion among tortillas. Roll up tortillas to enclose filling Eaf but of hand. Serve with Lime wedges. " _ serves _ Zesty retried Beans 2 medium size onions chopped 2 cloves garlic minced or pressed 2 Teaspoon salad Oil 2 cans about 15 ounces each Pinto or other Beans or 4 cups cooked about 2 cups dried Pinto or other Beans 2 Tablespoons cider vinegar about v4 Teaspoon ground red Pepper Cayenne or to taste Salt optional cumin to taste in a wide nonstick frying  Combine onions garlic Oil and 1 Tablespoon water. Cook Over medium heat stirring often until mixture is deep Golden 20 to 30 minutes if onions stick to  Bottom or  appears dry add More water 1 Tablespoon at a time. " Drain Beans Treser Virnig i cup of the liquid from cans. To  add Beans reserved liquid use 1/z cup Low sodium Chicken Broth if using1 Home cooked bean vinegar and red Pepper. Coarsely Mash Beans with a spoon. Season to taste with Salt and cumin if desired. Heat until steaming. If made ahead let Cool then cover and refrigerate until next Day. Reheat before  about 31/� cups. Closer look versatile Salsa is hot hot hot by Karol. Menzie the Baltimore Sun is Salsa hot stuff these Days you bet your Sweet Chi Potie it is. With hundreds of brands on shelves at grocery stores and gourmet markets with sales in the hundreds of millions this newly popular dip condiment cooking ingredient has caught fire with american Consumers. Last year Salsa outsold Ketchup in Gross sales so it s become the top Selling condiment in the country said Daniel Wimer general manager of some like it hot a mail order firm that Sells a variety of hot sauces. The firm based in Lancaster pa., also has a Small Chain of Market based stands. I can t begin to imagine How Many salsas there Are in the United states right now said Doug Foreman president of guiltless gourmet of Austin Texas Why is it so popular i think More and More people Are just willing to try new things for one and there s the popularity that Southwest and mexican foods Are enjoying across the country right now Foreman said. I think that a Tot of it has to do with people looking for something that s More of a healthy Type snack said Dave Hume of Green Mountain Gringo Chester it it has All the qualities of junk food but it s not junk  according to information resources inc., a marketing research company based in Chicago . Consumers bought $632 million Worth of mexican sauces including salsas and Taco sauces last year. And sales Are expected to continue to heat up Wimer said with growth anticipated at 30-40 percent in the next five _ years. Lat Are people doing with All that Salsa people use it As a dip Wimer says. T what we re finding More and More is Salsa is great for culinary uses. You can add it to Spaghetti sauce for a Little bit different flavor or use it Over fish or Chicken. You can mix it with sour Cream for a really wonderful dip. And it s great Over hamburgers or grilled Chicken. We recommend people really Experiment with it newly popular it May be but mexican hot _ sauces have been around for a while. We started bottling Pace Picante sauce in 1947," said Matt Mohr spokesman for Pace foods Ltd. Of san Antonio. Mohr does t think there s any mystery in tie steady . For one thing it s a very healthy product he said. There s no fat and Only 6v4 calories per serving. And Jalapenos Are very High in Vitamin c. There s More Vitamin c in a Jalapeno Pepper than in an Orange did you know that but the biggest reason is flavor. For some reason when you blend tomatoes onions an Chines people just like it it s very  lot Angelet times Salsa in All forms and temperatures Isaho Titch. 22 the stars and stripes pm Mem Mumm saturday october 1,1994