Healthy meals for the week: Beef Enchiladas with Beans and Spanish Rice
Healthy Leftovers Ideas: Beef Quesadillas
Here’s a Mexican-inspired meal and leftovers that are sure to refresh your taste buds. In this example, 97% lean ground beef was used, but the beauty of this meal is that you can use any meat you want, turning beef enchiladas into chicken enchiladas, steak enchiladas Tacos, pork enchiladas, even a fish enchilada option if you prefer. I’ll be honest, I’ve never tried fish enchiladas, never even heard of them before, but hey, if you want to try it, go for it!
Another bonus to this meal is that you’ll find it relatively easy to throw some enchiladas on the griddle tray so the rest of the meal is a breeze, and you still have the option of making the listed beef tacos. The choice is entirely up to you. enjoy!
– 3 pots/pans with lids
– 10 minutes
– 50 minutes
– 1-2 lbs 97% nonfat ground beef
– 1 package of tortillas (70 calories per package)
– 2 cans of refried beans
– 1 cup of white rice
– 1 can of tomato paste
– 1 can of red or green enchiladas
– 1/4 cup yellow corn kernels
– 1/4 cup diced white onion
– 1/4 cup skim or low-fat milk
shredded low-fat mozzarella and cheddar cheese
– 1 chicken bouillon cube
– 1 tbsp minced garlic
Optional: sliced olives and diced green chiles
– 1 tsp seasoned salt
– 1 tablespoon cooking oil
– whole wheat flour tortillas
– tapatio (or preferred type of salsa)
1. Start with ground beef. Remove from wrapper, place on skillet 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 heat and cover. Re-stir every 5 minutes for approximately 20 minutes.
2. When you prefer meat, heat the enchiladas in a skillet for about 5 minutes. Have tortillas, cheese, and other extras like sliced olives or sliced green chiles ready so the assembly line can begin while the sauce is warming up.
3. To keep the tortillas from cracking when filling/rolling, microwave gently 4-6 at a time for 25 seconds wrapped in a paper towel. Afterwards, dip one at a time into the sauce on both sides and place directly on an oven baking sheet. You may need to use tongs if the sauce is too hot.
4. Add some meat, a teaspoon of each cheese, a teaspoon of sauce, and any extras you use, and roll up lightly. One way to do this is to try to stack everything in a line to the left of the tortilla so you can roll over and tuck in completely.
5. Arrange the prepared enchiladas side by side so that they lightly touch each other for good shape. Brush tops of enchiladas with remaining sauce, then sprinkle lightly with both cheeses. Put in the oven at 350 degrees for 12 minutes.
6. For Spanish rice, add 1 tablespoon oil to the pan and spread around. Add 1 cup of white rice over medium heat and stir until browned for about three minutes. Add an 8-ounce can of tomato paste and stir for two minutes. Add 1 3/4 hot water, 1/4 cup yellow corn kernels, and 1 cube of chicken broth. Increase the heat and stir well to bring to a boil so the broth cubes dissolve. When the water begins to boil, reduce heat to medium/low, cover and set timer for 18 minutes, stirring only once in between.
7. If you like spicy beans, just open up the refried beans and add them to a saucepan over medium heat with 1/4 cup of milk and 5-7 drops of Tapatio hot sauce. Cover and stir occasionally for 10-15 minutes.
8. When it’s all done, serve a decent serving size and 0 calorie drink and enjoy. In terms of calories, keep in mind that each enchilada is about 150-220 calories, depending on the amount/type of items you put in it, so don’t get carried away. A serving of enchiladas with rice and beans contains about 350 calories.
Healthy Leftovers: Beef Quesadillas
If you have leftover meat and you want to change things up a bit but want to keep the flavors of the Mexican flavors, you should try these beef quesadillas. You can use tortillas, or in this example whole wheat flour tortillas, to provide a larger surface on which to place more items.
Simply lightly oil a large skillet (or use nonstick spray), place a tortilla in it, and turn the stove up to medium. Sprinkle with two tablespoons of beans, then add some cheese, then add meat, hot sauce like Tapatio, then add some cheese. Cover with another tortilla and lightly press down on the quesadilla with a spatula. Allow to cook with the off hand for a few minutes on each side to help hold the quesadilla together so items don’t fall out. Once lightly browned on all sides and the cheese has melted, you can remove from the heat, cut into halves or quarters and enjoy.