Tuesday, March 6, 2012

Healthy Meal of the Week

Good evening all!  This week’s healthy meal is “Enchilada Casserole” from the January/February issue of Cooking Light.   I thought it was excellent and really easy to make.  You can also make some optional “Spicy Black Beans” that I didn’t try (don’t really like spicy) but I’d bet they’re yummy too.  Check out my pictures and recipes below!


1 pound ground sirloin
1 cup chopped onion
1 tablespoon butter
1 tablespoon minced garlic
1 ½ tablespoons all-purpose flour
1 cup fat-free, lower-sodium beef broth
1 tablespoon 40%-less-sodium taco seasoning mix (such as Old El Paso)
1 (8-ounce) can no-salt-added tomato sauce
8 (8-inch) whole-wheat flour tortillas
1/3 cup (1 ½ ounces) shredded Monterey Jack cheese (with Jalapeno peppers optional)


1.  Heat a large nonstick skillet over medium-high heat.  Add beef and onion to pan; cook 6 minutes, stirring to crumble.

2.  Preheat oven to 400°.

3.  Melt butter in a medium saucepan over medium-high heat.  Add garlic; sauté 1 minute.  Sprinkle with flour; cook 30 seconds, stirring constantly.  Add broth, taco seasoning and tomato sauce to pan.  Bring to a boil; cook 2 minutes, stirring occasionally.  Add 1 ½ cups tomato mixture to beef mixture; reserve ½ cup tomato mixture.

4. Place 1 tortilla in a 9-inch pie plate.  Top with 1 cup beef mixture.  Repeat layers, ending with tortilla.  Spread reserved tomato mixture over tortilla.  Top with cheese.  Bake at 400° for 10 minutes or until cheese melts.  Cool slightly.  Cut into 4 wedges.

Serves 4 (serving size 1 wedge)

Nutritional information337 calories; 14.6g total fat (7g saturated fat); 30.2g protein; 32.4 g carbohydrates; 4.7g fiber; 650mg sodium

Check out my awesome paper plates and plastic cutlery, lol

Optional Spicy Black Beans:

Heat a large non stick skillet over medium-high heat.  Add 2 teaspoons canola oil to pan; swirl to coat.  Add 1 cup chopped red bell pepper and 1 minced jalapeno pepper; sauté 4 minutes.  Add 2 tablespoons fresh lime juice, ¼ teaspoon salt, and 1 (15-ounce) can rinsed and drained organic no-salt-added black beans.  Cook 3 minutes or until thoroughly heated.  Sprinkle with 1 tablespoon chopped fresh cilantro.

Serves 4 (serving size about ½ cup)

Nutritional information:  83 calories; 2.5g total fat (0.2g saturated fat); 156mg sodium

So that’s it for tonight. Definitely try it out, with or without the black beans!  Talk to everyone later! J


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