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The culinary influences of
Spain, Mexico and the Spanish speaking nations of Central America,
South America and the Caribbean are evident throughout the country.
National Hispanic Heritage Month, underway now, is a good time
to take a closer look at foods from some of these countries,
many of which are now common menu entries.
Fajitas, for example, hardly
seem exotic anymore. They are a true Tex-Mex creation dating
back to the 1930s. Mexican ranch hands were given skirt steak
– a tough cut, often thrown away – as part of their
pay. They marinated it in lime juice and cooked it over an open
fire. The grilled meat was cut in strips and eaten in a warm
tortilla. The word fajita comes from the Spanish word faja that
means “belt” or “sash.”
In Mexican restaurants all
over the country, today’s fajitas are made with poultry,
fish or vegetables as well as meat.
Turkey fajitas have all the
flavor of beef fajitas with less of the fat. It’s just the
kind of dish recommended by the American Institute for Cancer
Research (AICR) as part of a healthful diet.
AICR’s recommends a New
American Plate that is plant-based. Their rule of thumb is that
plant foods such as vegetables, fruits, whole grains and beans
should cover two-thirds (or more) of the plate. Fish, poultry,
meat or low-fat dairy should cover one-third (or less) of the
plate.
Research suggests that such
a diet will help with weight management and impede the process
that leads to cancer. Natural plant substances, called phytochemicals,
have been shown to have cancer-fighting properties.
A plate of turkey fajitas is
a good, healthy way to celebrate the country’s Hispanic
heritage.
Turkey Fajitas - Makes 6 fajitas, 6 servings.
2 tsp. fresh lime juice
1 clove garlic, finely minced
1 tsp. finely chopped jalapeno pepper
3/4 pound turkey breast cutlets, diced
1/2 cup low-fat or fat-free plain yogurt
3/4 cup (packed) fresh cilantro leaves
6 large (10-inch) flour tortillas, preferably whole-wheat
1 Tbsp. canola oil
Salt and freshly ground black pepper, to taste
2 cups Romaine lettuce, cut crosswise into strips
1 cup red, green or yellow bell pepper, thinly sliced
Preheat oven to 350 degrees.
Combine lime juice, garlic
and jalapeno in a bowl. Add turkey, turn to coat and set aside.
Purée yogurt and cilantro
in food processor or blender until smooth. Transfer to a small
bowl and set aside. (Sauce can be made ahead if refrigerated
until ready to use. Remove from refrigerator early enough to
bring sauce to room temperature before using.)
Wrap tortillas in foil and
place in oven until warm, about 10 minutes. Meanwhile, heat a
large non-stick skillet over high heat until very hot. Add oil
and tilt pan to coat evenly. Add turkey and stir-fry, stirring
constantly, until cooked through and lightly browned. Transfer
to a medium bowl and sprinkle with salt and pepper.
On each tortilla, place a layer
of shredded Romaine, and one-sixth of the turkey and the peppers.
Add a spoonful of cilantro-yogurt sauce. Fold tortillas around
filling and place on a serving platter. Serve with yogurt-cilantro
sauce. |
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