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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Breakfast Sandwiches

Everyone that knows me knows that breakfast is my favorite meal. So much so that I have been known to have breakfast for lunch and even dinner on more than one occasion. While I love all types of breakfast foods and combinations of them, one of my favorite things is breakfast sandwiches. Yes the kind you get from fast food restaurants (I am a sucker for a sausage McMuffin). I don’t now why but they are a guilty pleasure of mine that I tend to enjoy way to much. Oh and its not just one kind either, I enjoy the breakfast sandwiches from several different fast food restaurants. It just depends on my mood as to which one I go to.  This however does create a bit of a problem when it comes to trying to eat right and drop a few pounds, which is something I am working toward right now. So I set out to create my own breakfast sandwich that I can make at home that cuts out a lot of the fat that you get from fast food places but still tastes great.

sand 2

Here is what I did

What you need:

(this makes two sandwiches)

Butterball Smoked turkey sausage (one link)

2 slices Kraft fat free cheese

4 slices Natures Own White/Wheat bread

2 eggs

1 teaspoon smart balance heart right buttery spread

Non stick cooking spray

Here’s how to make it:

Coat a non stick skillet with the cooking spray and heat to medium high heat. Add a teaspoon of smart balance to the pan and let it melt while spreading it around with a spatula to coat the bottom of the pan. Take your bread and separate into two stacks so that it looks like you have two sandwiches with nothing in them. Put them in the pan and toast them on either side (leaving the middle part un-toasted. This step is just like making a grilled cheese with no cheese in between the two slices. Now put them on a plate and separate the pieces so you have 4 pieces of bread toasted side down on the plate in a big square. Two slices for the bottom of the sandwich and two for the top.

Cut the sausage link in half and then cut both halves in half long ways down the middle. Spray a little more non stick spray in the pan and place the sausage cut side down and cook to your desired amount of done-ness. I like mine cooked pretty well but some people like it just warmed up a little. Turn them once and cook on the other side. Now place them on the bread (two pieces for each sandwich). Then place a slice of cheese on each sandwich so it will start to melt.

Reduce the heat in the pan to medium and crack two eggs in it. Cook on one side a couple of minutes until the white starts to firm up. Now add a little salt and black pepper for flavor and flip both eggs over. Once flipped over gently pop the yolk so it runs out and starts to cook. As much as I love a runny yolk it doesn’t work to well on a sandwich.  Let the eggs cook for another minute or so and then place on top of the sausage and cheese and add the other piece of toasted bread on top to finish off the sandwich.

That my friends is how to make a tasty low fat breakfast sandwich. There are several reasons for doing it this way. Using the smart balance to toast the bread adds a little extra flavor that reduces the need for topping it off with Jelly, Mayo, ketchup or whatever you like to put on your sandwiches that tends to add extra fat or unwanted calories. The other ingredients are to me the best tasting brands out there for fat free and low fat food of its kind. When combined they taste great and make a great sandwich. While this is not 100% health food it is a lower fat alternative to the high fat and processed versions of what you will find in a fast food restaurant.

Enjoy

Thanks for Reading,

James