To start, there are Honduran "catrachas" made with a delicious mix of red beans, smoked cheese, sliced onion, chili, butter, and corn tortillas. While this tasty breakfast can seem like a harmless option, each 100g serving of "catracha" would contain 350 kcal.
And without giving up something so delicious?
The corn tortilla is replaced by a nopales (cactus pad) tortilla, which is still tasty and healthier. Additionally, light mozzarella cheese and light butter are used. By making these small changes, we get a portion just as nutritious at only 210 kcal.
We can include the delicious empanadas, which are healthier on their own than those made with corn or wheat flour because, in traditional Honduran cuisine, they are made from mashed ripe plantains, which are then shaped into balls of at least 50 grams, flattened, and filled with the preferred filling, usually mozzarella to reduce calorie content.
Traditionally, these are fried, but in this case, they can be baked on an aluminum tray, reducing the calorie count from 180 kcal to only 150 kcal just by changing the cooking method.
Sounds like a delicious option, doesn’t it?
Delicious and soft meat patties
Finally, but equally tasty, are the traditional and unmatched meat patties with potatoes, made with corn flour, containing about 416 kcal per empanada. This can be reduced by choosing natural ingredients for the filling, which includes chopped potatoes, ground meat, garlic, onion, and tomato sauce or blended tomatoes to give texture.
On the other hand, the flour can be replaced with whole grain rice flour and baked. This intense flavor combination yields only 250 kcal per 100g portion of empanada. While not entirely healthy, it’s a better option than the traditional version and helps us enjoy this delicious treat without completely giving it up.
All these versions of typical Honduran breakfasts help us enjoy a variety of flavors with the delicious taste of Honduras, adding small, tasty, and healthy touches.
