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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Taco Lasagna

Yes you read that right, I said Taco Lasagna. I enjoy trying to come up with new ways to present different dishes. This time I thought it would be good to make something with that Tex Mex flavor but be presented in an all in one meal like lasagna, so I combined the ingredients for tacos and came up with a fun way to put it together to mimic the looks of lasagna. Here is what you need.

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Ingredients:

2 lbs lean ground beef

18 small corn tortillas

4 fresh jalapenos (seeded and diced)

1 medium white onion (diced)

1 10 ounce can of Rotel tomatoes and green chilies

8 ounces of sharp shredded cheddar

10 ounces of part skim queso fresco (crumbled into small pieces)

1 can of low fat refried beans

8 ounces of sour cream (I used low fat)

1/2 cup Fresh cilantro (finely chopped)

1/2 cup Green onion (finely chopped)

2 tablespoons of olive oil

1/2 cup of chili powder

2 tablespoons of black pepper

1 tablespoon of kosher salt

2 tablespoons of minced garlic

Prep and cooking

In a large skillet heat the olive oil over medium heat and saute the onion and jalapeno until the onion starts to turn clear. Then add the garlic and ground beef. Once the beef is browned add in the can of Rotel and the spices and stir together. Now add the can of refried beans and stir all together. This will make a nice thick mixture that you will use as filling for the lasagna. Set that aside and get ready to start assembling.

Now it is time to assemble the lasagna. In a large (5 quart) baking dish thoroughly coat the bottom and sides with a non stick cooking spray. Now lay out 6 corn tortillas to cover the bottom. Spread out a layer of the meat mixture about 1/2 inch thick on top of the tortillas (you will use about half of the meat) Now add a thin coating of sour cream and then cover that with about half of the queso fresco.  Add another layer of six tortillas and repeat the layering process. After the second layer is done add the last six tortillas and then cover with any left over queso and sour cream. For the final step you will want to cover the top with the shredded cheddar and then add the diced onion and cilantro to finish it off.

Stick this in a preheated to 350 degree oven uncovered for about an hour (or until the cheese on top starts to brown slightly. All that is left to do is let t cool a bit and then cut it into nice square servings just like lasagna. It is great by itself or covered with a little salsa.

I hope you like this one. It is a fun way to put a twist on something the whole family should enjoy.

Thanks for reading,

JMW

Enchiladas Two Ways

I know that you may be thinking that since I live in San Antonio why would I possibly need to make enchiladas when I can go to any of the hundreds of restaurants in town and pick them up. The answer is simple. I like to come up with new ways to do things and see if I can make something just as good or better than I can get in a restaurant.

So this go round I decided that I was going to make enchiladas but I didn’t want to do just one kind, no… I had to go and make two different kinds. I decided on chicken and chorizo for one batch and bean and cheese for the other. They both came out wonderful but I think my favorites where the bean and cheese. This surprised me since I am an avid meat eater.

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So enough about that, here is how I did them.

Ingredients

boneless skinless thin sliced chicken breast (about 1 lb)

Mexican chorizo (4 oz)

1 large white onion (sliced thin)

1 large poblano pepper (sliced thin)

1 can Rosarita fat free refried beans (or your favorite brand).

24 pack of corn tortillas

1 cake of queso fresco cheese

1 bag of shredded colby jack cheese (3 cup bag should do)

2 to 3 cans of enchilada sauce (I used Hatch brand green enchilada sauce)

Chili powder

chopped or minced garlic (2 tablespoons)

Salt

Black pepper

1 jar of your favorite salsa

Cooking

Since I made two different kinds I will lay it out one at a time.

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Chicken and Chorizo

In a large frying pan cook the chorizo. You will notice that it is pretty greasy but that is fine as you will be cooking the other ingredients in it. Once the chorizo is done stir in half of the onion and peppers and simmer until the onion starts to turn clear. (the other half of the onion and peppers is for the bean and cheese). Now remove that from the pan and cook the chicken breast slices in the pan with the chorizo grease. Make sure to cook it through about 3 minutes on each side. Now remove that to cool a little and then chop it up into small pieces. Add the chicken and the onion, pepper, chorizo mixture back to the pan and add about a 1/4 cup of water and 2 tablespoons of chili powder and stir in the garlic. Let that simmer for about 15 minutes on low heat and then set it aside.

Beans

In a medium pan saute the onions and peppers until the onions start to turn clear and add in the beans. Mix together and cook until the beans are nice and soft then remove from heat.

photo 2

Tortillas

Split the bad of tortillas into two stacks of 12, one stack for each kind. Warm up a stack by wrapping a damp paper towel around them and heat them in the microwave for about 45 seconds. This will heat them up and make them easier to work with. If you don’t heat up corn tortillas first they will start to crumble when you try and roll them up. Now that they are heated you will want to set out a baking dish and spoon out about a quarter inch of enchilada sauce into the bottom. You will also need to put a couple of big spoonfuls onto a small plate for prepping the tortillas. You need to coat both sides of the tortilla in sauce. This helps them stick together when you roll them up and keeps them easy to work with. It is messy but necessary, so don’t skip this step.

Now take the cake of queso and put it in a bowl and chop it up with a fork. You will get a consistency similar to feta cheese when it is good and chopped.

The rest is now a matter of working as an assembly line.

For the Chicken: you will want to coat a tortilla and then spoon in some of the chicken mixture and then add a few sprinkles of the colby jack cheese and roll it up and place it in the pan. Do this 12 times.

For the bean and cheese: you will want to coat a tortilla, add a spoonful of beans across the bottom and sprinkle on a decent spoon of queso and roll it up and place it in the pan. Do this 12 times.

For both: It is a good idea to place each enchilada in the pan with the rolled seem down so they do not unroll on you. After you have your pan filled you will want to cover the top with your enchilada sauce and then cover that in a nice layer of colby jack cheese.

Now place them in a preheated oven (to 350 degrees) for about 20 minutes. You will know they are done when the cheese on top has completely melted and starts to brown slightly.

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When they are done put a couple on a plate and add your favorite salsa to the top and enjoy. I know this sounds like a lot of work but it is really worth it in the end. They turned out great and you don’t actually have to make both kinds. One is more than enough, I just like to share.

Thanks for reading

JMW