Healthy food of the week: Beef enchiladas with beans and spanish rice
Healthy Leftovers Idea: Beef Quesadillas
Here’s a meal and leftover idea, both with a Mexican flavor that will make your taste buds come alive. This example used 97% lean ground beef, but the beauty of this meal is that you can use literally any type of meat you want to make the beef enchiladas in either chicken enchiladas, steak enchiladas, pork enchiladas or even transform fish enchiladas if you so choose. To be honest I’ve never tried or even heard of a fish enchilada, but hey, if you want to try this, go for it!
Another perk of this meal is that you’ll find that it’s relatively easy to load this baking sheet with an array of enchiladas, making leftovers a breeze and still giving you the option of making the listed beef quesadillas. The choice is yours. Enjoy!
– 3 pots/pans with lids
– oven tray
– 10 mins
– 50 minutes
– 1-2 pounds of 97% fat-free ground beef
– 1 packet of corn tortillas (70 calories each)
– 2 cans of refried beans
– 1 cup white rice
– 1 can of tomato sauce
– 1 can of either red or green enchilada sauce
– 1/4 cup yellow corn kernels
– 1/4 cup diced white onion
– 1/4 cup skim milk or low-fat milk
– Shredded low-fat mozzarella and cheddar cheese
– 1 chicken stock cube
– 1 tablespoon minced garlic
– optional: sliced olives and diced green chili peppers
– 1 teaspoon seasoning salt
– 1 tbsp cooking oil
For beef quesadillas
– Wholemeal flour tortillas
– Tapatio Hot Sauce (or preferred type of salsa)
1. Start with the ground beef. Remove from the packaging and place on a pan and dice with a spatula. Add 1/4 cup diced white onion, 1 tablespoon minced garlic, 1 teaspoon seasoned salt and a pinch of pepper. Mix well, turn stove to medium-high and cover. Stir again every 5 minutes for about 20 minutes.
2. When the meat is done to your liking, heat the enchilada sauce in a pan for about 5 minutes. Prepare tortillas, both cheeses, and other extras like sliced olives or diced green chiles so the assembly line can start when the sauce is warm.
3. To avoid tearing the tortillas while filling/rolling, heat 4-6 at a time in the microwave, wrapped in paper towels, for 25 seconds. Then dip them individually from both sides into the sauce and then place them directly on the oven tray. You may need to use tongs if the sauce is too hot.
4. Add some meat, 1 teaspoon of each cheese, 1 teaspoon sauce and any extras you use and gently roll up. One method is to try and stack all of the items in a row on the left side of the tortilla so you can turn completely and tuck in nicely.
5. Arrange the prepared enchiladas side-by-side so they are slightly touching to keep a good shape. Use a pastry brush to brush the tops of the enchiladas with leftover sauce and lightly sprinkle with both cheeses. Place in the oven at 350 degrees for 12 minutes.
6. For the Spanish rice, add 1 tablespoon of oil to the pan and spread. Add 1 cup white rice over medium-high heat and stir until “brown,” about three minutes. Add an 8-ounce can of tomato sauce and mix well for two minutes. Add 1 3/4 hot water, 1/4 cup yellow corn kernels and 1 cube of chicken broth. Increase heat and bring to a boil, stirring well to dissolve the bouillon cube. When the water begins to boil, reduce the heat to medium/low, cover the timer and set the timer for 18 minutes, stirring only once halfway through.
7. Chilled beans just need to be opened and added to a skillet over medium-high heat along with 1/4 cup milk and 5-7 dashes of hot Tapatio sauce if you prefer hot beans. Cover and stir occasionally for 10-15 minutes.
8th. When everything is ready, serve an appropriate serving size along with a zero calorie drink and enjoy. As for calories, remember that each enchilada has around 150-220 calories depending on the amount/type of items you put in it, so don’t get carried away. An enchilada with rice and beans has about 350 calories.
Healthy leftover idea: beef quesadillas
If you have leftover meat and you want to change it up a bit but still retain the flavor of a Mexican creation, try these beef quesadillas. You can use the corn tortillas, or whole wheat flour tortillas as in this example, to create a larger surface area to put a bit more items inside.
Simply lightly oil a large skillet (or use nonstick spray), place a tortilla in it, and turn on the heat to medium-high. Spread out two tablespoons of beans, then add some cheese, then meat, hot sauce like tapatio, and some more cheese again. Cover with another tortilla and lightly press down the quesadilla with a spatula. Cook for a few minutes on each side, using your off-hand to hold the quesadilla together so items don’t fall out. Once each side is lightly browned and the cheese is melted, remove from heat, cut in half or quarters, and enjoy.