Jalapeno Peppers: Add a Healthy Kick to Your Recipes

I love my food with a bit of a spicy kick, and the only place I get the not-so-hot and not-too-mild a punch is from the beloved jalapeno peppers. Although small in size, jalapeno peppers pack nutritional clout, and some vitamins to boot.

The only food I find it more convenient to include jalapeno peppers in all their entirety is in a sandwich. I always pack them on like the next hour of my life depended on it. So with the sandwich thing starting to get boring, I decided to dig for more information on the same to help me find new ways of chomping on the peppers. And before I could get started, the New Atkins Lifestyle Nutritionist known as Linda O’Byrne, was on hand with everything I needed on a silver platter.

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Benefits of jalapeno peppers

According to Ms. O’Byrne, jalapeno peppers contain capsaicin which is good for helping with weight loss. This is because it simply burns away calories and fat (this makes a lot of sense). It also acts as an anti-inflammatory, which reduces swelling and pain for those who suffer from Arthritis.

She also notes that several cancer studies report that peppers actually are able to kill some cancer cells, specifically prostate cancer cells. Their anti-oxidant properties, which are the flavonoids and vitamins, also help the body fight off and heal the damaging cells. Also, rich in Vitamin A and C, jalapeno peppers aid in lowering high blood pressure, nasal congestion, and preventing stomach ulcers.

In addition, jalapeno peppers contain a negligible amount of calories, with only 4 calories in one pepper. They have a gram of protein and fat and just 0.91g of carbohydrates in one serving, making it the perfect choice for low carb recipes.  If I could chew on them throughout, I would. They are just too yummy!

SEE ALSO: Have You Ever Wondered if Silicone is a Healthier Alternative in Your Kitchen?

So with all these benefits of jalapenos, Linda also shared a couple of her favorite healthy jalapeno peppers recipes from The New Atkins Lifestyle. These recipes can be used for a delicious lunch or dinner.

Chicken and Cheese Quesadillas

Course: Lunch Serves: 4 Persons

Preparation Time: 5 Minutes            Cooking Time: 5 Minutes

Ingredients

• 100 gram cheddar cheese
• 2 red bell pepper
• 3 tablespoon butter
• 4 skinless chicken breast
• 4 scallions
• 2 teaspoon ground coriander
• 4 whole wheat tortilla
• Jalapeno peppers

Preparation

1. Wrap the chicken in foil and bake for 30 minutes until cooked, then cool slightly and shred.
2. Divide and spread half of the cheese over 4 tortillas, leaving a border around edge.
3. Evenly divide and arrange chicken, roasted peppers, scallions and coriander over cheese.
4. Sprinkle with remaining cheese.
5. Cover each with a tortilla.
6. Heat two large non-stick pans over medium-high heat for 2 minutes.
7. Add one piece of butter to each skillet, and heat until melted.
8. Place one quesadilla in each skillet, and cook for 2 to 3 minutes per side, turning carefully with a wide spatula. Repeat with remaining butter and quesadillas.
9. Cut each quesadilla into eight wedges.
10. If desired, garnish with sour cream, salsa, mini bell pepper, and jalapeno peppers.

Nutritional information per serving

• Net Carbs:7 grams

• Protein:2 grams

• Fat:3 grams

Lettuce Wrapped Tacos

Course: Dinner           Serves: 2 Persons

Preparation Time: 10 Minutes          Cooking Time: 10 Minutes

Ingredients

• 2 Yellow Bell Pepper
• 2 Red Bell Pepper
• 200 Gram Ground Beef
• 2 Teaspoon Ground Cumin
• 4 Teaspoon Chili Powder
• 2 Serrano Chili Pepper
• 10 Tablespoon Sour Cream
• 60 Gram Cheddar Cheese
• 2 Romaine Lettuce
• 4 Avocado
• 2 Yellow Onion
• 2 Tomato
• 1 Cucumber
• Jalapeno peppers (to your taste)

Preparation

1. Chop onion and jalapeno.
2. In a pan, brown meat with onion and half of the jalapeno and the sliced peppers.
3. Mix in chili powder and cumin.
4. Cut tomato, avocado and arrange with extra jalapeno and lettuce, chopped cucumber and tomato on a plate, add meat, cheese, and sour cream.
5. Use lettuce leaves in place of tacos.

Nutritional information per serving

• Net Carbs:2 grams

• Protein:5 grams

• Fat:9 grams

Warm Steak Salad with Creamy Salsa Dressing

Course: Dinner           Serves: 2 Persons

Preparation Time: 10 Minutes          Cooking Time: 10 Minutes

Ingredients

• 1 Romaine Lettuce
• 250 Gram Sirloin Steak
• 1 Tablespoon Olive Oil
• 3 Tomato
• 3 Tablespoon Sour Cream
• 4 Teaspoon Ground Coriander
• One Tablespoon Fresh Lime Juice
• Jalapeno Peppers (to your taste)
• 1 Cucumber

Preparation

1. Rub the steak on both sides with the oil and season with salt and pepper. Grill until done to your liking.
2. In a small bowl, mix the tomato, sour cream, coriander, lime juice, jalapeno pepper, and salt to taste.
3. Place lettuce and chopped cucumber on a plate and slice steak and arrange on top, spoon tomato mixture over steak.

Nutritional information per serving

• Net Carbs:2 grams

• Protein:2 grams

• Fat:2 grams

About the Author

Esther Lackie

Aesthetics enthusiast, in love with running; marketing and PR pro during the day, an amateur chef and wine taster behind closed doors.

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