Vegetable Fajitas Platter – Diabetes Friendly Thursdays

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Vegetable Fajitas Platter

DFT goes TEX-MEX this week!

 {A complete Fajita platter!}

A fajita (pronounced as fa-hita) is a term found in Tex-Mex cuisine, commonly referring to any grilled meat usually served as a taco on a flour or corn tortilla. Popular condiments served on the side are shredded lettuce, sour cream, guacamole, salsa, pico de gallo, cheese, and tomato. The northern Mexican variant of the dish name is Arrachera.

 {Hearty vegetables grilled on high and seasoned with fajita or taco seasoning create the meaty texture of this dish!}

Belive me, almost 10 years ago, it was difficult to find vegetarian options in a lot of restaurants in America. It’s a pleasant change that I have observed lately in a lot of restaurnat menus, that either offer vegetarian versions or are happy to create a vegetarian option from available ingredients. That’s a progress in my humble opinion. 

For the benefits of main ingredients on diabetes, used in the dish, please refer to the Foot Notes!

My love for Mexican food is well known in my family. It is so much closer to Indian cuisine in flavors and complexity, most of it comes very natural to me.  {Black beans add the much desired protein and extra fiber to the dish!}

Today, I have created a whole meal along with side options of guacamole, salsa and thick yogurt. The platter is served on sizzler hot palates in restaurants but can be served as is at home. The dish is filled with flavors and so many choices, that you can either pick 1 or 3 to go along with it.

Though it looks loaded, but believe me, it is well balanced and filling.    {A good side of thick yogurt, salsa and chunky guacamole always add to the zing of the dish!}

Let’s get started with the recipe !

Vegetable Fajitas Platter

• Servings: 3
• Difficulty: easy
• Print

  

Serving Portion for Diabetics – 1 big tortilla or 2 small tortilla along with 1/2 tbsp of each side and 1/4 cup of beans + 1/2 cup of vegetables.

Kitchen Equipments Required 

Chopping board, knife, a big heavy bottom pan with lid, a small sauce pan with lid, a blender or morsel and pestel or molcajete, 1-2 small bowls, spoon and fork!

Ingredients

Corn Tortillas – 6 small or 3 big. You may use whole wheat tortillas as well. Click here for the home made tortilla recipe!

Non fat thick yogurt – 2 tbsp. You may use Greek yogurt instead.

Salsa or Pico de Gallo – 3 tbsp, home made or store bought. Click here for home made salsa recipe. And, Click here for home made Pico-de-gallo.

Chunky Guacamole – 2 tbsp, home made or store bought. Click here for home made chunky guacamole recipe.

Black Beans Side Ingredinets 

Black beans – 3/4 cup, boiled or canned. Make sure you use organic or low sodium. You may use Red kidney beans or Pinto Beans instead.

Tomatoes – 1/2 cup

Cumin powder – 1/2 tsp 

Red chili powder or flakes – to taste

Salt to taste

Vegetables Sizzler Ingredients

Mushrooms – 1/2 cup, washed and cut lengthwise. You may use large button or portobello kinds.

Onions – 1 cup, sliced thin and lengthwise 

Bell peppers – 1/2 cup, sliced thin and lengthwise 

Broccoli – 1 cup, either small florets or cut lengthwise into slice

Oil – 2 tsp

Cumin powder – 1 tsp

Oregano – 1/2 tsp

Red chili flakes – 1/2 tsp or to taste

Garlic powder – 1/4 tsp. Use 1 tsp of fresh garlic instead. 

Salt to taste.

Method

Black Bean Side Prep
Take the small sauce pan. Add black beans or beans of your chocie, tomatoes and spices as mentioned under to it. Add 1/2 cup of water. Being it to a boil. Cover and simmer for 10-12 minutes. Mash slightly with the back of spoon or ladle. The black bean side is ready and is completely oil free. Still very very very tasty.

Vegetables Sizzler Prep

1. Take the heavy bottom pan and heat oil in it. 

2. Add onions to it and toss and sauté them on high flame till slightly pink and caramelized. Now add bell peppers, mushrooms and broccoli. Toss well. Add all the spices as mentioned under the veg sizzler Ingredinets. 

3. Sauté and cook on high flame while stirring often and caramelizing for another 5-6 minutes. The Veges need to have a bite and not mushy.

The Veges are ready!

Serving Suggestions

1. You may serve it as a huge platter by serving all the sides separately and placing an empty plate to assemble and eat. 

2. You may have a Tex-Mex night and serve as a buffet.

3. You may also serve it as a burrito. 

Notes 

1. The people who are not much aware of the fajitas platter, it is very much like our regular Indian dinner plate with beans, side of stir fry, chapatis, pickles and yogurt.

2. It is so served as a kathi roll or a wrap.

So if you have never tried it before, now is the time and try this cusinie and become a fan!————————————————-Foot Notes

Avocado used in guacamole, contains very small amounts of available carbohydrates and are not problematic for diabetes control, but portion control is the key. 1/2 tbsp of it or few thin slices are good. For more info on avocado, click here!

Low fat yogurt has proven results on the prevention of Type-2 Diabetes. 

Salsa or Pico de gallo is made with non starch vegetables and have no trace of added oils or fats. So that’s all good. 

The main vegetable sizzler platter has onions, bell peppers, broccoli and mushrooms as main ingredients. Mushrooms contain natural insulin and enzymes which help the breaking down of sugar or starch in food. They are also known to contain certain compounds which help proper functioning of the liver, pancreas and other endocrine glands, thereby promoting the formation of insulin and its proper regulation throughout the body. Broccoli is a non starchy vegetable and some studies have shown that it has the ability to reverse the damage caused by diabetes on the body. Bell peppers are low in carb and high in fiber, make the perfect choice for diabetics. Onions  are a low-calorie, healthful food to include in your diabetic diet, providing you with fiber, iron, potassium, vitamin C and other micronutrients. Some evidence suggests that certain chemicals in onions may help you maintain blood sugar control.

Disclaimer 
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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Other “TEX-MEX” Dishes from this week DFT !