Wednesday, March 20, 2013

Spinach Quinoa Taquitos

Typically taquitos are small rolled-up tortillas filled with a protein source such as beef or chicken.  They are often fried and sold as frozen foods, which means they are high in fat and preservatives.

Often considered a complete protein, quinoa is a vegetarian protein source.   Quinoa is rising in popularity due to its nutritional value and versatility in recipes.  According to one source quinoa is loaded with fiber, calcium, phosphorus, and iron.  Another appealing aspect to many healthy conscious food consumers is the gluten free component.

Simple tricks when preparing recipes can dramatically reduce the calories and add nutritional benefits. For this recipe the cheese content was lowered and the taquitos were baked instead of fried. I added spinach to offer more fiber and iron. You do not have to loose delicious flavor with such substitutions.

The combination of low fat cheese, taco seasoning, yogurt, and quinoa provide a sweet yet authentic flavoring.

My favorite meal pairing for taquitos is a healthy soup (like pozole soup) or salad.  They are also a great option to serve as an appetizer or finger food at your next party.

Your family's dietitian,Kristen Smith


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