Creating a Healthier Casserole

Healthier Low Fat Chicken Enchilada Casserole

Hello everyone. It has been a while since I put up anything new. That crazy thing called real life does tend to get in the way. The good news is that I am back with a great tasty new recipe for you all to enjoy. When you hear the word casserole you do not immediately think of the word healthy and you usually don’t think of Mexican food either, which is why I set out to come up with a healthier alternative to a timeless classic. If you enjoy a good plate of chicken enchiladas but are looking for something healthier and a bit easier than rolling them all out yourself this will be a nice alternative for you.

What you need:

Large casserole dish

3 Boneless Skinless Chicken breasts

1 medium sweet onion (thinly sliced)

1 medium bell pepper (thinly sliced)

2 garlic cloves (chopped)

1 large tomato (cut into 1/4 inch slices)

1 jalapeno (chopped)

1/4 cup of green onion (chopped)

2 cans of green chili enchilada sauce ( I used Hatch brand)

12 small corn tortillas

1 can of black beans (drained)

8 oz fat free cream cheese

2 tablespoons of olive oil

8 oz of Kraft 2% Mexican blend shredded cheese

8 oz of fat free shredded cheddar

Spices: Salt, Black Pepper, Chili Powder, Cumin, Smoked Paprika

casserole

Cooking

In a non stick pan heat the olive oil and saute the onion, bell pepper, garlic and jalapeno until the onions start to turn clear. Now place them in a bowl and stir in the fat free cream cheese until it is all mixed together. Now place the chicken in the pan and season the top side with a little of all of the spices above. You want a nice coating of the spices on the top of the chicken. Cook on one side for about 5 minutes (Medium high heat) then turn over and season the other side and cook for another 5 minutes. Set chicken to the side to rest for a few minutes. After it has rested for about 5 minutes cut all of the chicken into small chunks and set aside.

Assembling the casserole.

Line the casserole dish with aluminum foil and coat it with non stick spray or just coat it really good with non stick spray if you don’t have aluminum foil.  Now put a thin layer of the enchilada sauce in the bottom of the dish (about 1/4 of the can). Just enough to cover the bottom. Now place 6 corn tortillas on the bottom covering it completely (yes they can overlap if needed). Use another 1/4 of the enchilada sauce to cover those.  Now spoon on all of the onion, bell pepper and cream cheese mixture into a nice even layer over the tortillas. Once that is done make another layer using half of the shredded cheddar and half of Mexican blend.  Add the next layer using the tomato slices. You will want to make a nice even layer across the entire dish. Now add another 1/4 of the can of enchilada sauce on top.  Make the next layer using all of the chicken in a nice even layer and then add the rest of the black beans. Cover that with the last quarter of the can of enchilada sauce. Now use the last 6 tortillas to cover the top and then pour entire second can of sauce on top of them. Now make a layer using the rest of the cheeses and add the chopped green onion to the top of it and then add a few shakes of chili powder to the top.  It is now time to bake the casserole. Put this in a preheated to 350 degrees oven for 35 to 45 minutes. When the cheese is all melted and starting to brown up it is ready. Take it out and let it cool for about 15 minutes before serving.

You have now just made a healthier version of enchilada casserole. All that is left to do is sit back and enjoy it.

Thanks for reading,

JMW

 

 

 

 

 

 

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Meatball Sub Casserole

Like most people, I love a good meatball sub. Little balls of yummy goodness covered in marinara and melted cheese on a warm sub roll. MMMM… It doesn’t get much better than that. Sometimes you toast them, sometimes you steam them. It really depends on which part of the county you are from. Whichever you prefer nothing beats this sandwich when you have a craving for zesty goodness. This time around we are going to back them. Yes, I said bake them, and in a casserole no less. This is a great recipe for a family that doesn’t want to go to the trouble of making a bunch of individual subs for everyone. Now you can make one big one and cut it up for everyone to enjoy.

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Here’s how you do it.

What you need

1lb lean ground beef

1lb hot Italian sausage

1 cup Italian bread crumbs

1 small white onion (half finely chopped, half sliced)

1 small bell pepper (thinly sliced)

2 cloves garlic (finely chopped)

2 eggs

1 tsp salt

1 tsp black pepper

1 tbsp granulated garlic

1 cup grated Parmesan

2 tbsp crushed red pepper

2 tbsp olive oil

2 Pillsbury french bread tubes

8 oz fresh mozzarella  (the little balls packed in water work great)

1 24 oz jar of marinara sauce ( I used Rao’s Marinara)

Prep and cooking.

This recipe is a little involved but the results are pretty amazing.

Note. You can make the meatballs ahead of time and freeze them to use later.

Making the meatballs

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Thoroughly mix the ground beef, Italian sausage, bread crumbs, eggs, chopped onions, salt, pepper and garlic together in a large mixing bowl. Cover a baking sheet with aluminum foil and spray it with non stick cooking spray. This will help the meatballs not stick to the baking sheet. Now roll out the meatballs into small little balls about an inch and half around. You don’t want them too big because it is harder to get them cooked through properly, but you don’t want them too small either or they dry out easily. Once you have all of the mixture rolled out into little meatballs place them in a preheated (to 35o degrees) oven and bake for 20 minutes. You want them to start getting nice and brown on top.

Garlic Onions and Peppers

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While the meatballs are baking you can prep the onions, peppers and garlic. You want to saute them using the olive oil in a medium size pan over medium high heat. Saute them until the onions start to turn translucent. Set aside.

Assembling the casserole.

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Coat a large casserole dish with non stick cooking spray. Unroll one of the tubes of french bread and line the bottom of the dish. you want to cover the entire bottom. Now start placing the meatballs in a single layer on top of the bread. You can put them as close together as you like. Its really up to you how many you want in it. Next start placing the mozzarella in between the meatballs. You want to make sure you get them nice and evenly spaced throughout the meatballs so when they melt every bite will have some. Next you want to take the onions, peppers and garlic and spread it out evenly on top of the meatballs and mozzarella. Once that is done pour out the entire jar of marinara sauce and cover everything. Now take half of the Parmesan cheese and sprinkle evenly on top. Once that is all put together it is time to add the top layer of bread, roll out the second french bread and cover the top completely. For the final touch sprinkle the remaining Parmesan cheese and the red pepper flakes on top and cover with aluminum foil and place it in the center of a preheated (350 degrees) oven. Bake it for 30 minutes covered then another 15 uncovered to get a nice brown on the top.

And there you have it. Make several cuts all the way through to get individual servings and enjoy.

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Thanks for reading,

JMW