[figure-friendly] Enchilada Bake

What's for dinner?

Enchilada Bake

This is my healthier spin on the enchilada pie my mom used to make when I was growing up. I've reduced the amount of cheese used, and replaced the tortillas with brown rice, without compromising the comfort-food feel. 

How to prepare the Brown Rice:

1-1/2 C dry brown rice

2 C water

Add rice and water to a pot, and turn heat to Med-High. Bring to a boil, cover and then reduce the heat to Low, and simmer for 25 minutes, or until rice is cooked through. 

Enchilada Bake

1-1/2 lb ground turkey

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp Mexican oregano

Salt & pepper, to taste

Prepared brown rice (directions above)

19 oz can red enchilada sauce

11 oz bag frozen roasted sweet corn and bell pepper mix (I used Green Giant brand)

1-1/2 C shredded cheddar cheese 

1. Preheat oven 375 degrees. 

2. In a skillet heated on Medium heat, add ground turkey, garlic & onion powder, oregano, salt, and pepper. Stir and cook until turkey is cooked through and browned. Once cooked, add entire can of enchilada sauce, and stir. Allow to heat through (about 2-3 minutes). And turn off burner. 

3. While turkey is browning, heat corn in microwave accounting to package instructions. 

4. Lightly oil a 9"x13" casserole dish. Evenly spread rice in a single layer in the bottom of the dish. Over rice, spread heated corn in an even layer. Next add turkey/sauce mixture, and spread out evenly. Over turkey, sprinkle with shredded cheddar cheese. 

5. Bake at 375 degrees for 10 minutes (remember, everything is already cooked through and warm...this is just to allow all the ingredients to marry). 

6. Switch from oven to broiler, and broil casserole until cheese is golden-brown (about 2-3 minutes). 

Serve and enjoy. Yields 9-12 servings...depending on how hungry you are ;)

This is always a home-run with the family. It has lots of flavor. 

•I chose ground turkey over beef because turkey is leaner. Less saturated fat makes it my preferred choice. 

•Brown rice is far more superior than white rice in terms of nutritional content. And using it to replace the corn tortillas (which is how my mom used to make it) made it lighter while being more filling, without the bloat that I'd typically get from eating tortillas. 

•Frozen corn replaced mom's canned mexi-corn. Frozen vegetables preserves them while retaining much of their original nutrition. 

Chicken Broccoli Soup

What's for dinner?

Chicken Broccoli Soup

•1 rotisserie chicken, bones & skin removed, and chopped

•1 head of broccoli, chopped

•12 baby carrots, sliced

•3 C cooked brown rice*

•1/2 tsp garlic powder 

•1/2 tsp onion powder

•1/2 tsp dried thyme

•Salt & pepper, to taste 

•6-8 C water or chicken stock (depending on how soupy you want it). 

In a large pot, add all ingredients. Bring to a soft boil over Med-High heat. Reduce heat to Low, and allow to simmer for 25-30 minutes. Serve and enjoy. 

*To prepare brown rice, add 1-1/2 C dry brown rice and 2 C water to pot. Bring to boil, reduce heat to low, and simmer for 25 minutes, or until cooked through. 

🍗Chicken is a great source of protein. Purchasing bone-in rotisserie chicken will create a more flavorful dish. To reduce the fat content, simply remove the skin while removing the chicken from the bone before chopping.

🌳Broccoli is rich in fiber, magnesium, folic acid, & Vitamins C & A. It's low calorie while keeping you fuller longer. 

🌿Carrots are rich in beta-carotene, Vitamins A, K and C, and antioxidants. 

🌾Brown Rice is high in fiber, manganese, protein, and magnesium. It's far more superior than white rice when nutritional facts are compared. 

This was a huge hit with the family. And perfect for the chilly day we had. 

If you do not have chicken stock, you can add chicken bouillon, however be mindful of the sodium content. 

Ranch Chicken and Asparagus

I try to prepare meals that are budget friendly, taste great, and can be easily and quickly prepared. This one does all of that. I hope you enjoy it 💚

Oh! Keep in mind that these amounts served my family of 7, plus leftovers to send in my husband's lunch. If you're cooking for fewer people, you may want to cut the measurements in half. 

What's for dinner?

Thursday: Ranch Chicken and Asparagus 

12 chicken thighs (boneless & trimmed)

1 Tbs dill paste

2 tsp garlic powder

2 tsp onion powder

2 tsp black pepper

2 tsp kosher salt

1-1/2 Tbs extra virgin olive oil

1/4 c lemon juice

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2 bunches of fresh asparagus

2 Tbs butter 

2 tsp lemon pepper

Salt, to taste

Directions:

1. Preheat oven to 425 degrees. 

2. In a bowl, whisk together the following: dill paste, garlic powder, onion powder, pepper, salt, EVOO, & lemon juice. 

3. Toss chicken thighs in the herb/lemon mixture. Transfer coated chicken to a 9" x 13" baking dish. 

4. Bake chicken for 30 minutes. Chicken should be cooked through and be golden brown. 

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5. While chicken bakes, in a skillet, melt butter over medium-low heat. 

6. Once butter is melted, add asparagus and sprinkle with lemon pepper and salt. 

7. Turn asparagus with tongs. This cooks fast...only about 5-6 minutes total. Asparagus will be heated through, but still firm (al dente). 

🍗Chicken Thighs

Dark meat chicken has a bad rep for being fatty and artery-clogging when it’s actually the skin you should be avoiding. Dark meat, like avocados, is high in healthy monounsaturated fats. Thighs are also more affordable than skinless chicken breasts, so they’re an all-around smart addition to your weeknight dinner routine. (http://blog.foodnetwork.com/healthyeats/2010/01/14/10-foods-that-are-healthier-than-you-think/)

🌱Dill

Dill has a significant amount of vitamin A and vitamin C, as well as trace amounts of folate, iron, and manganese.

🍋Lemon

Um, hello Vitamin C! 

🌱Asparagus 

Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, plus contains antioxidants and detoxifying properties. 

Baked Salmon with Black Bean-Mango Relish

I made my hubby salmon for tomorrow's lunch, but his side dish...goodness...it's the bomb(dot)com!!! 

It's so simple. And my inspiration for this post. 

I always try to send my husband to work each day with nutritious dishes, while avoiding making the same thing over and over again.  I don't ever want him to get bored with the dishes I prepare for him. 

Unlike my past blog posts, I wouldn't file this as a budget-friendly meal. Each serving was just under $5, however still way better than any fast-food combo when comparing price, portion-size, and nutrition. 

Black Bean-Mango Relish

1 large mango, peeled & cubed

1/2 a cucumber, peeled & cubed

1/4 c diced red bell pepper

1 jalapeño, seeded and diced

1 clove of garlic, minced

3 fresh basil leaves, chiffonade

2 Tbs coconut milk

Juice of 1 lime

Salt, to taste

1 can black beans, rinsed

Just cut up the ingredients, combine, and serve.

It's so delicious. Plus, it's healthy! 

Baked Salmon

I used 3 half-pound fillets. 

I drizzled them with olive oil and then seasoned with lemon pepper and salt. 

Place on a cookie sheet lined with parchment paper, skin side down, and bake at 450 degrees for 15-20 min (depending on the thickness). 

This is a great dish to take for lunches because it tastes great cold. The relish is so light and fresh tasting. And my kids loved it!!! I'll definitely be making this again soon. 

www.4miwrap.com 

#recipe