Delicious Tex-Mex Made Healthy for Those Who Love Mexican Food

Thursday 18th, October 2018 / 12:52 Written by
Delicious Tex-Mex Made Healthy for Those Who Love Mexican Food

Delicious Tex-Mex Made Healthy by Southwest Cookbook Author Kelley Coffeen

**Full Disclosure: I received a copy of the cookbook in exchange for my review, but not to worry, all opinions are 100% mine.

Got a craving for that spicy, gooey, cheesy goodness that is Tex-Mex cuisine but can’t seem to find a healthy way to make it at home? Well, no need to fret over having to give up your favorite comfort food. There is a healthier way to indulge in your favorite cuisine. Author Kelley Coffeen, who has delved into all aspects of southwestern cooking for many years, has compiled more than 140 authentic crave worthy recipes in her new cookbook, Tex-Mex Diabetes Cooking: More Than 140 Authentic Southwestern Favorites (American Diabetes Association, September 18, 2018, $19.95). The result is the perfect combination of healthy and nutritious: diabetes-friendly (which means EVERYBODY friendly) recipes without losing the authenticity and flavor of its Southwest meets Nor-este origins.

“This is not a diet book, this is a classic collection of beloved Southwestern and Mexican recipes that are easy-to-make, delicious, and healthful. Think low-carb, low fat, sugar-conscious favorites made consciously so that everybody can enjoy!” — Kelley Coffeen

Having grown up in south Texas, only 6 miles from the Mexican border, I am one who was raised on and loves Tex-Mex food. I have been known to eat a plate of nachos or panchos (nachos with meat) for supper many nights. Traveling along the southern states I have learned the diversity of recipes and dishes that are collectively known as “Mexican” food or “Tex-Mex”. And I found many different salsas, chilies, burritos and tacos along the way that I have grown to love. So finding ways to made my favorites healthier is a true joy.

Delicious Tex-Mex Made Healthy

Tex-Mex Diabetes Cooking: More Than 140 Authentic Southwestern Favorites

Buy the book: Tex-Mex Diabetes Cooking: More Than 140 Authentic Southwestern Favorites on

In this cookbook the author takes you on a tour of the Southwest region of the U.S. with more than 140 recipes that focus on fresh local vegetables, fruits, beans, cheeses rich in protein, lean meats, fish, and poultry—all with calorie, carb, and fat levels dialed in for those looking to lose weight, manage their diabetes, and work towards optimal health.

Some of the recipes you will be delighted to find are:

  • Smoked Cheddar Cheese and Green Chile Tamales
  • Pork and Pepper Burritos
  • Stacked Saucy Enchiladas with Fresh Greens
  • Seared Sirloin Tacos with Guacamole
  • Roasted Pineapple Salsa
  • Whole-Wheat Hot Cakes with Cajeta and Coconut Green Chile
  • Corn Chowder Chopped Mexican Salad with Lime

TEX-MEX DIABETES COOKING is the go-to book for home cooks looking for easy, family-friendly, satisfying, and healthy Southwestern dishes to feed their family.

Below are three recipes from TEX-MEX DIABETES COOKING to try tonight!

Spicy Margarita

Adding a sweet, spicy fruit flavor to the tartness of a margarita is a winning combination. The flavor lingers for a memorable margarita.

Delicious Tex-Mex Made Healthy

Tex-Mex Diabetes Cooking: More Than 140 Authentic Southwestern Favorites


2 lime wedges


Cracked ice

1 oz silver tequila

1 Tbsp Sweet Chile Sauce (page 65)

1/2 cup liquid sugar-free margarita mix


1. If desired, rub rim of glass with lime and dust lightly with salt. Shake off any excess salt.

2.Fill glass half full of ice. Using a shaker, pour in tequila and Sweet Chile Sauce. Top with margarita mix. Shake and pour over ice.

3.Garnish with remaining lime wedge.

Serves: 1

Serving Size: 6 oz

Prep Time: 10 minutes

Cook Time: N/A


Green Chile Corn Chowder

Chowder is my comfort food. This creamy blend is packed full of corn, zucchini, and squash, accented with a hint of chile. Reduced-fat cheeses and cream create a healthier chowder.

Delicious Tex-Mex Made Healthy

Tex-Mex Diabetes Cooking: More Than 140 Authentic Southwestern Favorites


2 Tbsp olive oil

3 cloves garlic,minced

4 cups frozen corn kernels

2 large zucchini, chopped into 1/4-inch pieces

1 cup chopped Roasted Green Chiles (page 152)

2 cans (10.75 oz each) reduced-calorie, reduced-sodium condensed cheese soup

1 can (use soup can) water

2 1/2 cups fat-free half-and-half

1 cup shredded reduced-fat cheddar cheese


1. In a large skillet, heat oil and add garlic, corn, zucchini, and chiles. Sauté over medium heat, stirring often, until zucchini starts to soften, 10–12 minutes. Set aside.

2.In a large pot, combine condensed soup, water, and half-and-half. Simmer, stirring occasionally, for 8–10 minutes.

3.Add corn mixture to chowder. Simmer, stirring, until heated through, 10–12 minutes.

4.To serve, ladle into individual bowls and garnish with cheese.

Variation: If you have trouble finding condensed cheese soup, substitute 8 oz processed cheese spread (such as Velveeta), cubed, and an additional 1 cup fat-free half-and-half.

Serves: 8

Serving Size: 1 1/2 cups

Prep Time: 20 minutes

Cook Time: 28 minutes


Mexican Bread Pudding with Fresh Berries

This sweet breakfast bread has a rich custard texture and taste. Topped with fresh berries and a dusting of powdered sugar, it is a delight.

Delicious Tex-Mex Made Healthy

Tex-Mex Diabetes Cooking: More Than 140 Authentic Southwestern Favorites


8 thin slices (3/4 oz each) whole-wheat bread (such as Sara Lee Delightful), torn into bite-size pieces

6 eggs, beaten

2 egg whites, beaten

2 cups fat-free half-and-half

1 cup zero-calorie granulated sweetener (such as Splenda)

1 tsp cinnamon

2 tsp vanilla extract

1 Tbsp powdered sugar

1 pint fresh blueberries

1 pint fresh raspberries


1.Preheat oven to 350°F.

2.Lightly coat 13 x 9-inch glass baking dish with cooking spray and fill with torn bread pieces.

3.In medium-sized mixing bowl, combine eggs, half-and-half, zero-calorie granulated sweetener, cinnamon, and vanilla extract. Mix well and pour over bread.

4.Bake for 40–45 minutes until filling is set. Bread will puff up and then settle while cooling. Cut into rectangle pieces (4 1/2 x 3 1/4 inches) and place on individual plates. Dust each piece lightly with powdered sugar. Spoon berries across plates and serve.

Serves: 8

Serving Size: 1 rectangle piece plus 1/2 cup berries

Prep Time: 12 minutes

Cook Time: 45 minutes


Kelley Cleary Coffeen, PhD, is a food consultant, blogger, and cookbook author who has been fascinated with – and immersed herself in – Southwestern cooking all her life. Following the call of the coyote, she’s moved between Colorado, Arizona, and even stopped to “mess with” Texas for a time before settling in southwestern New Mexico. These days she’s less than hour from the Mexican border – as the roadrunner sprints – in one direction, and just a tamale’s throw from the world-famous Hatch Green Chile fields in the other. Be sure to join her on socials and the latest recipes, tips and updates.

Facebook   Kelley Cleary Coffeen
Instagram   @kelleys_kitchen
web   Kelley Coffeen
About the book: 
TEX-MEX DIABETES COOKING: More Than 140 Authentic Southwestern Favorites
by Kelley Coffeen
September 18, 2018

American Diabetes Association
$19.95 Trade Paperback
ISBN: 978-1-58040-665-9

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