"Healthified" Beef Enchilada Pie

This recipe was also a Pinterest find from eatbetteramerica.com.  This website has several recipes that have been "lightened" to enhance your healthy dining experience.



Recipe Notes

This recipe reminds me greatly of the Layered Enchilada Bake that I have posted multiple times.  This dish is made in a pie pan, vs. a baking dish as the Layered Enchilada Bake is.  Also, this dish requires a much shorter cooking time.  Both are worth the labor.

Nutritional Information

290 calories - 11 g. fat - 25 g. carbohydrates - 22 g. protein - 0 g. fiber

Ingredients

• 1 lb. extra lean ground beef (93% lean or greater)
• 1 onion, finely chopped
• 10 oz. can of Old El Paso red enchilada sauce
• 1/2 c. canned corn, drained
• 4.5 oz. can chopped green chiles, drained
• 1 tsp. ground cumin
• 1 tsp. chili powder
• 5 Old El Paso burrito-sized flour tortillas
• 1 c. shredded reduced-fat Mexican blend cheese (approx. 4 oz.)

Instructions
1.  Preheat oven to 350 degrees.
2.  Brown beef and onion in a nonstick skillet over medium-high heat (5-7 minutes).  Drain.

3.  Add 3/4 can of enchilada sauce, corn, and green chiles to beef mixture.  Stir in cumin and chili powder.

4.  Reduce heat to medium-low and simmer, uncovered, for five minutes.

5.  Spray one 9-inch glass baking dish with cooking spray.

6.  Place one tortilla in the bottom of the casserole.  Top with 3/4 c. beef mixture and 3 tbsp. shredded cheese.  Repeat these layers three times.

7.  Top with remaining tortilla, reserved enchilada sauce (approx. 1/4 c.) and remaining cheese.

8.  Bake, uncovered, for 30 to 40 minutes until hot and cheese is melted.

9.  Cool five minutes before serving.  Serve with sour cream.



Crock Pot Chicken Chili

Found this recipe on Pinterest....it was a really easy Crock Pot dinner worth mentioning.  It's very healthy too - no added fat, butter, or oil.  I served this over rice with a big salad.

CROCK POT CHICKEN CHILI

Recipe Notes

According to the original poster, this recipe makes approximately eight servings with about 200 calories per serving.  I have not verified the nutritional information, but considering the ingredients, it sounds about right. 

Ingredients

• One can of black beans
• One can of kidney beans
• One can of corn
• 16 oz. tomato sauce
• 28 oz. diced tomatoes
• One packet of taco seasoning
• 1 tbsp. of chili powder
• 3 boneless, skinless chicken breasts

Instructions

1.  Add all ingredients to Crock Pot.

2.  Cook for 6 hours high or 10 hours on low.

3.  Shred chicken breasts, mix well, and serve with sour cream, shredded cheese, etc.

Mary's (Lightened) Spinach Casserole

MARY'S (LIGHTENED) SPINACH CASSEROLE

Recipe Notes

My aunt Mary has been making this creamed spinach casserole for decades.  I tried to lighten it up with half the original prescribed butter (originally it was 1 full stick) and light sour cream.  Serve this casserole with grilled steak and potatoes.

Ingredients

• Two 10-oz. packages frozen chopped spinach, cooked and drained
• 1/2 stick (4 tbsp.) butter
• 1/2 c. chopped onion
• 1 large can artichoke hearts
• 1 pint light sour cream
• 1/2 c. Parmesan cheese
• Salt & pepper

Instructions
1.  Saute onion in butter.
2.  Combine onion with remaining ingredients.
3.  Sprinkle with additional Parmesan cheese on top.
4.  Bake 20-30 minutes at 350 degrees.  Serve hot.

Black Bean Salad with Corn, Red Peppers, Avocado, and Lime-Cilantro Vinaigrette

This salad is a good example of my problem with Pinterest.  Part of the reason I have not posted anything in awhile is that I've been experimenting - a lot - with Pinterest recipes.  They look great and always are "amazing" or "to die for" according to the blogger-turned-chef.  However, most have been a letdown either in terms of flavor or actual visual presentation when a simple home cook like myself tries the recipe at home.  As someone trying to give you some practical, quick recipes for busy worknights at home, I haven't wanted to waste your time with mediocre recipes.

This particular recipe (adapted from "Once Upon a Chef") is better than ok and worth mentioning, but it is not great.  According to the blogger who posted it, it's just about the best black bean salad this side of the Rio Grande.  I think that it's worth posting as a good summer side, but I'd rather have the Corn, Avocado, and Cilantro Salad that I posted last summer than this salad any day.  Corey and his dad both enjoyed it, so it's worth trying as long as you don't have super-lofty expectations of the result.

BLACK BEAN SALAD WITH CORN, RED PEPPERS, AVOCADO, & LIME-CILANTRO VINAIGRETTE

Recipe Notes

Make sure to get this salad started several hours in advance (if not the night before).

Ingredients

• Two 15-oz cans of black beans, rinsed and drained
• 3 ears fresh cooked corn, kernels cut off the cob
• 2 red bell peppers, diced
• 2 cloves garlic, minced
• 2 tbsp. miced shallots (approximately one medium shallot)
• Salt and pepper to taste
• 1/4 tsp. cayenne pepper
• 2 tbsp. sugar
• 6 tbsp. extra-virgin olive oil
• 6 tbsp. lime juice (fresh)
• 1/2-3/4 c. fresh chopped cilantro
• 2 Hass avocados, diced

Instructions

1.  Combine all ingredients through cilantro (omitting avocados).

2.  Cover and chill for a few hours or overnight.

3.  Dice avocados immediately before serving so that they won't turn brown in your salad.  Add avocados and mix gently.

4.  Garnish with additional cilantro and additional salt and pepper to taste.  Serve immediately with grilled chicken, grilled fish, steak, or burgers.

Squash Ribbons with Red Onion & Parmesan

SQUASH RIBBONS WITH RED ONION & PARMESAN

This is an easy, healthy summer side that can be whipped up in the skillet with very little effort.

Recipe Notes
You can either use just the four yellow squash indicated below, or you can do half and half yellow squash and zucchini squash as I did above.

Nutritional Information (per serving - serves 4)
84 calories - 3.4 g. fat - 10.4 g. carbohydrates - 3.8 g. fiber - 4.5 g. protein

Ingredients

• 4 medium yellow squash, shaved with a vegetable peeler (seeds and core discarded)
• 1 tsp. olive oil
• 1 c. thinly-sliced red onion
• 1 garlic clove, minced
• 1/4 tsp. salt
• 1/2 tsp. crushed red pepper
• 1/4 tsp. fresh ground black pepper
• 1/4 c. shaved fresh Parmesan cheese

Instructions
1.  Heat oil in a large nonstick skillet over medium heat.
2.  Add squash, onion, and garlic.  Cook 4 minutes or until onion is tender, stirring occasionally.
3.  Remove squash from heat and add salt, red pepper, and black pepper.  Toss gently to combine.
4.  Sprinkle with cheese and serve.

Pancakes

My mom made us these pancakes growing up, and now I make them for my two boys (and Corey too!).  They are easy, can be generally made any time with items always kept in your fridge and pantry, and make a ton of pancakes....batter can be stored in the refrigerator for several days (covered).  Enjoy with butter light syrup!

PANCAKES

Ingredients

• 2 eggs, separated
• 2 c. sifted flour
• 1 tbsp. sugar
• 1 tsp. salt
• 2 c. milk (whole or skim)
• 1/2 c. margarine (one stick), melted
• 1 tbsp. baking powder

Instructions

1.  Combine egg yolks, flour, sugar, salt, and milk.

2.  Stir in margarine.

3.  Beat egg whites until stiff peaks form.  Fold egg whites into batter, then add baking powder.

4.  Heat a griddle or cast-iron skillet over medium heat, coating with cooking spray.

5.  Cook pancakes on both sides until done.  Serve with syrup.

Mango & Avocado Salsa

My husband liked this salsa over chicken so much, he told me the dinner was one of his "Top 2 Favorite Dinners Ever".  Serve this over chicken or fish or as a taco topping.  Because it is mostly fruits and vegetables, one serving has less than 100 calories and lots of "good" fats.  Thanks Martha Stewart Food for this great recipe.

MANGO & AVOCADO SALSA

Recipe Notes

Make this immediately before serving so that the avocado doesn't start to turn brown.  Also, I think that one of the keys to the red onion is the fine dice - mince as small as possible.

Nutritional Information (per 1/2 c. serving - serves 6)

91 calories - 6.9 g. fat - 8.2 g. carbs - 0.9 g. protein - 2.7 g. fiber

Ingredients

• 1 avocado (halved, peeled, pitted, and diced medium to small)
• 1 ripe mango (peeled, pitted, and diced medium to small)
• 1 small red onion, diced fine
• 1/4 c. finely-chopped fresh cilantro
• 1 jalapeno pepper, minced
• 2 tbsp. fresh lime juice (approx. 2 small limes or 1 medium lime)
• 1 tbsp. olive oil
• 1/2 tsp. coarse salt 

Instructions

1.  In a bowl, combine all ingredients.
2.  Serve immediately.