Chicken Enchiladas

Chicken Enchiladas | cookeatbehealthy.com

Looking for a crowd pleasing, prepare ahead, flavorful dinner to feed a hungry family or house full of holiday guests?!?  If so, you’ve come to the right place!  This recipe for Chicken Enchiladas has evolved over the many years I’ve been making it to be a little more healthy with a lot fewer processed foods.  Now you might think that by making those changes I’ve sacrificed flavor, but happily, I can say the flavor of this dish has only improved with the changes I’ve made to the original recipe!

Chicken Enchiladas | cookeatbehealthy.com

For many years this has been a family favorite, frequently requested dinner at our house!  Even when I struggled to feed a very picky youngster, this was something I could always get her to eat – though she did prefer it when I left out “the green things”!  I love this enchiladas recipe for many reasons…I can prepare all the components ahead of time, or even assemble the entire dish and refrigerate it until I’m ready to pop it in the oven.  I also like the fact that I’m getting some healthy proteins in our diets, and it’s easy to sneak in extra vegetables – they don’t even know how many times they’ve eaten shredded zucchini in their enchiladas! šŸ˜‰  The homemade Enchilada Sauce is the real key to making these extra delicious and healthy…I’m including a link to that recipe here

Homemade Enchilada Sauce | cookeatbehealthy.com

Homemade Enchilada Sauce 

The chicken is simmered on the stove, or I use my Ninja Cooking System (my FAVORITE kitchen appliance), in spiced chicken stock which infuses the chicken meat with such fantastic flavor!  Once the chicken is tender, remove it from the cooking liquid until it’s cool enough to handle, then shred it with 2 forks.  I reserve the cooking liquid in case I need to add a little to my enchiladas filling. After the chicken is shredded, it’s combined with salsa, black beans, refried beans, fire roasted corn, canned green chilies, and fresh diced jalapeƱo to form the filling.  

Chicken Enchiladas | cookeatbehealthy.com

Chicken Enchiladas filling.

Chicken Enchiladas | cookeatbehealthy.com

My favorite tortillas from Alvarado Street Bakery! 

Chicken Enchiladas | cookeatbehealthy.com

Filled, rolled, sauced, and sprinkled with cheese…ready to pop into a 350 degree oven for 45-50 minutes.

Once the filling is combined, the sauce is made, and the cheese is grated, assembly is quick work!  I coat the bottom of a 9″ x 13″ pan with cooking spray or a little olive oil to make clean up easier later.  Spread a little enchilada sauce in the bottom of the baking pan, evenly distribute the filling between 8 tortillas, roll the wrap around the filling, and place in the baking dish.  Continue until they’re all rolled up, drizzle more enchilada sauce over the top, sprinkle with the shredded cheese, and pop the baking dish into a 350 degree oven for 45-50 minutes until it’s bubbling hot and slightly browned on top.  I like to serve the finished enchiladas with fresh diced avocado, jalapeƱo slices, fresh lime wedges, chopped fresh tomatoes, and sour cream.

Chicken Enchiladas | cookeatbehealthy.com

Fresh from the oven!

Chicken Enchiladas | cookeatbehealthy.com

Chicken Enchiladas | cookeatbehealthy.com

Dig in!

 You could definitely serve this with a salad, but I hate to fill up on salad when I have this delectable enchilada in front of me!  Plus I add enough tomatoes, avocado, and jalapeƱo to almost count as a salad! šŸ˜‰  I hope you find your family loves this recipe as much as we do!  In fact, I think I’d better pick up some more tortillas – my daughter will be home from college for Christmas and I know she’s going to want these one night while she’s home!

Chicken Enchiladas
Serves 8
These Chicken Enchiladas are my family's favorite...and they're destined to become yours as well!
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Prep Time
1 hr
Cook Time
45 min
Total Time
1 hr 45 min
Prep Time
1 hr
Cook Time
45 min
Total Time
1 hr 45 min
690 calories
77 g
71 g
28 g
36 g
13 g
482 g
1820 g
8 g
0 g
13 g
Nutrition Facts
Serving Size
482g
Servings
8
Amount Per Serving
Calories 690
Calories from Fat 241
% Daily Value *
Total Fat 28g
42%
Saturated Fat 13g
64%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 71mg
24%
Sodium 1820mg
76%
Total Carbohydrates 77g
26%
Dietary Fiber 13g
53%
Sugars 8g
Protein 36g
Vitamin A
32%
Vitamin C
32%
Calcium
45%
Iron
34%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 skinless, boneless chicken breasts
  2. 2 cups chicken stock
  3. 1 tbsp chili powder
  4. 1 tsp cumin
  5. 1/2 tsp garlic powder
  6. 1 tsp oregano
  7. 1/2 tsp salt
  8. 1/4 tsp cayenne pepper
  9. 2 cups enchilada sauce, divided ~ link to recipe for homemade in body of post
  10. 1 cup salsa ~ your favorite brand
  11. 1 15 oz. can black beans, drained and rinsed
  12. 1 16 oz. can refried beans
  13. 1 7 oz. can chopped green chilies
  14. 1 cup frozen fire roasted sweet corn
  15. 1 medium jalapeƱo, seeds removed, minced
  16. 1 1/2 cup shredded cheddar or colby-jack cheese
  17. 8 tortillas ~ fajita or burrito size
  18. Fresh diced avocado and tomato, sliced fresh jalapeƱos, lime wedges, extra cheese, and sour cream if desired for serving.
To prepare the chicken
  1. Simmer chicken breasts in chicken stock seasoned with chili powder, cumin, garlic, oregano, salt, and cayenne, until tender.
  2. Remove chicken from pan and set aside until cooled enough to handle. Reserve cooking liquid to add to filling if it's too dry.
  3. Once chicken has cooled slightly, use 2 forks to shred the meat.
For the Enchiladas
  1. Preheat oven to 350 degrees Farenheit.
  2. In a large bowl combine shredded chicken, salsa, both kinds of beans, minced jalapeƱo, green chilies, and corn. Mix well. If the filling feels too dry, gradually add a little of the reserved chicken cooking liquid, being careful not to add too much.
  3. Spray the bottom of a 9" x 13" baking dish with cooking spray, or coat with olive oil.
  4. Spread 1 cup of enchilada sauce in bottom of dish.
  5. Divide chicken enchilada filling evenly among the 8 tortillas, rolling each one tightly, and place in baking dish.
  6. Drizzle remaining 1 cup enchilada sauce over top of enchiladas.
  7. Sprinkle with grated cheese.
  8. Place in preheated oven and bake 45-50 minutes until hot and bubbling, and slightly browned.
  9. Remove from oven, serve with fresh chopped avocado and tomatoes, sliced fresh jalapeƱos, lime wedges, extra cheese, and sour cream as desired.
Notes
  1. I always make the full recipe, then freeze half for us to enjoy for another meal when I'm too busy - or tired - to cook!
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calories
690
fat
28g
protein
36g
carbs
77g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Green Bean Casserole CEBH Style

Green Bean Casserole | cookeatbehealthy.com

Okay you guys….as I write this it’s still summer.  The kids are back in school, but the weather is definitely summer like and Labor Day is a week away yet.  Labor Day of course brings us to the unofficial end of summer and start of Fall!  Which leads me to think about Fall holidays, and then because I always get carried away, right on to Thanksgiving and Christmas!  But, as I’m a certified(able) pre-planner, I feel like now’s the time to start testing recipes and planning ahead for the holidays.  In fact, my daughter calls me a con-crastinator because I’m the polar opposite of a procrastinator!  šŸ˜‰  We’re only looking at 8 1/2 weeks until Thanksgiving, which means just over 12 until Christmas.  Do you know how quickly that time will FLY by?  

Green Bean Casserole | cookeatbehealthy.com

This year the holidays will be different for us for many reasons, not the least of which is that I’ve adopted the CEBH lifestyle, so many of our more decadent holiday dishes and treats will either be eliminated or I will need to re-vamp them.  For many of us Thanksgiving just wouldn’t be Thanksgiving without a traditional Green Bean Casserole.  However, that traditional casserole is loaded with processed foods, fat, and artificial ingredients in the form of canned cream of mushroom soup and crispy fried onions.

Green Bean Casserole | cookeatbehealthy.com

I’ve tried to make a somewhat healthier version of Green Bean Casserole in the past, but I’ve never really nailed it until now.  And the reason this version is so good is thanks to our secret weapon – cashew creamā€¦so this recipe becomes #6 in our CEBH Cashew Cream recipe series!  The creaminess of the cashew cream mimics the consistency of the cream of mushroom soup perfectly!  Once I’d managed to find a substitution for the soup the next hurdle was those yummy, crunchy, salty, crispy, fried onions!  I knew it would be a challenge to duplicate the exact crunch, but I feel like I’ve come really close!  By shaving a couple shallots super thin, quickly sautĆ©ing them until crispy, and combining them with pan toasted panko, I’ve managed to match the flavor and crunch of the canned onions!

Green Bean Casserole | cookeatbehealthy.com

 

As a matter of course, I’d obviously prefer to use fresh green beans, but the beans at the store were pathetic and there were none at the farmers market, so I opted for frozen.  This is a perfectly wonderful option for when fresh vegetables are not readily available – think Iowa from about October through April!  I just really implore you not to use canned green beans for this dish if you can avoid it.  The texture and color tends to put me off, plus they’re a little squeaky when I chew them and that grosses me out!  But as with all my recipes, use what you have access to and what your family likes. Better canned beans than no beans I always say…actually I don’t think I’ve ever said that before, but it’s still true nonetheless! šŸ˜‰  All the other ingredients in this recipe should be available year round at your local market.  It’s a simple list that of course includes green beans, fresh or frozen, onion, shallots, mushrooms, cashews, panko, and a few other basic pantry items!

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Preparation of this green bean casserole is only slightly more complicated than the traditional recipe.  Mostly it just takes a little pre-planning (see above regarding my pre-planning *issue*) to soak the cashews for the cashew cream.  The cashew cream, just like in our other recipes, is made simply by blending the drained cashews, water, and seasonings in the blender.  Cooking the mushrooms and onions is a pretty basic kitchen task for most everyone I think.  Frying the shallots and browning the panko is easy because both steps are accomplished in short order using the same pan – first the shallots, then the panko! If using fresh beans they’ll need to be trimmed and steamed for just a couple minutes, as they’ll continue cooking in the oven.  Frozen beans can be set out an hour or two ahead to thaw.  Once all the components are prepared the casserole goes together in under 2 minutes and bakes at 350 degrees for about 40 minutes until bubbly and heated through.  The aroma this green bean casserole emits while baking may cause you to go weak in the knees…I’m just sayin’ā€¦in case you’re susceptible to those sorts of things!  It will most definitely get you in the mood for dinner though – I promise you that!

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Crisping the shallots is a simple process of melting 2 teaspoons of coconut oil over medium high heat and very quickly browning the thinly sliced shallots until dark and crispy.  Remove them from the pan to drain on a paper towel.  While the pan is still warm, add the panko with a sprinkle of salt and pepper and stir the crumbs around the pan for just a few seconds until they turn golden brown, then remove them from the heat.  If you find the pan is too dry after sautĆ©ing the shallots you may need to add another teaspoon of coconut oil.  The beauty of using the same pan is that the shallot flavored oil left in the pan helps to infuse the panko crumbs with scrumptious shallot-y flavor!

Green Bean Casserole |Cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Once everything is ready, mix the green beans, cashew cream, and sautĆ©ed mushrooms and onions together.  Pour the mixture into a lightly greased casserole dish, sprinkle the crispy shallots and then the toasted panko evenly over the top, pop it in the oven and bake for about 40 minutes, covering the dish with foil after the first 20 minutes or so to keep the shallots from burning.

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

I hope this is a recipe you’ll try serving to your family and friends this year!  I fact, I think the CEBH Green Bean Casserole is even tastier than the traditional version thanks to the fact that it’s made from scratch with no artificial ingredients!  

Green Bean Casserole CEBH Style
Serves 8
This Thanksgiving serve your guests a tastier and healthier re-vamped version of a traditional holiday dish.
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Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 10 min
Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 10 min
266 calories
27 g
0 g
16 g
9 g
4 g
275 g
81 g
7 g
0 g
11 g
Nutrition Facts
Serving Size
275g
Servings
8
Amount Per Serving
Calories 266
Calories from Fat 134
% Daily Value *
Total Fat 16g
24%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 27g
9%
Dietary Fiber 6g
24%
Sugars 7g
Protein 9g
Vitamin A
16%
Vitamin C
25%
Calcium
9%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 pounds fresh or frozen green beans, thawed if using frozen
  2. 1 large Vidalia onion, sliced
  3. 24 ounces baby bella mushrooms, sliced
  4. 1 1/4 cup raw cashews, soaked 2 to 12 hours in water, then drained
  5. 3 cloves garlic
  6. 2 tsp white wine vinegar
  7. 1/2 cup whole wheat panko crumbs
  8. 2 medium shallots, sliced thinly
  9. 2 tbsp extra virgin olive oil
  10. 2-3 tsp refined coconut oil
  11. Salt and pepper to taste
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Lightly grease a baking dish and set aside.
For the cashew sauce
  1. In a blender, blend drained cashews with 1 cup fresh water, garlic, and white wine vinegar until smooth and creamy.
  2. Season to taste with salt and pepper.
  3. Set aside
For the Casserole
  1. SautƩ mushrooms and Vidalia onion in a large skillet drizzled with EVOO until cooked through and pan juices have reduced. Remove from heat.
  2. Meanwhile, in a small skillet melt the refined coconut oil until hot and shimmering.
  3. Quickly fry the sliced shallots until brown and crispy.
  4. Remove from pan to drain on a paper towel.
  5. In same pan, toast the panko crumbs for just a few seconds until golden brown, adding another teaspoon of coconut oil as needed. Season crumbs with a sprinkle of salt and pepper.
  6. Remove from heat.
To assemble casserole
  1. In a large bowl combine the beans, cooked mushrooms and onions, and cashew cream.
  2. Season with additional salt and pepper as desired.
  3. Pour mixture into prepared baking dish.
  4. Sprinkle with crispy shallots and toasted panko crumbs.
  5. Place casserole in oven and bake 40 minutes until hot and bubbly.
  6. If the shallots are getting too browned, cover the dish with foil after the first 20 minutes baking time and continue baking.
  7. Remove from oven and serve piping hot.
Notes
  1. The cashew cream can be made a day or two ahead and refrigerated until ready to assemble the casserole.
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calories
266
fat
16g
protein
9g
carbs
27g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Gotta go….I’ve got more holiday planning to do!!! šŸ˜‰

Turkey Quinoa Skillet Casserole

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

This is one of those super simple casserole recipes that morphs into something different every time I make it….and that’s why I love it so much!  I firmly believe that a recipe is more of a guidebook than a rule book.  And for all my recipes I share here, I hope you all use them as such as well.  Don’t like the spices I used?  Swap them out for ones you do like!  Different vegetables in season?  By all means use whatever is fresh and readily available!  Prefer to go vegetarian?  Perfect!  Leave out the meat, sub in tofu, beans, or whatever other protein source you like.  I’ll never know anyway – it’s not like I can actually see into your kitchen!  šŸ˜œ  And even if I could, I’d be your biggest cheerleader – I want you to make meals you and your family will love – ones that they’ll request over and over again!  And if you hit upon a particularly fabulous combination of flavors and ingredients then I’d ask you to please share that with me if you would!  I love the collaborative effort involved in sharing recipes!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Anyway….today’s recipe could easily be called “I Need to Use This Stuff Before it Goes Bad”.  But that’s not very appetizing, is it?!?  Somehow Turkey Quinoa Skillet Casserole sounds much more palatable!  And who decided casseroles are the black sheep of family dinner time?  Personally, I think casseroles are rock stars!  They’re simple, they’re convenient, they’re economical, they’re perfectly sneaky ways to get your kids (or husband) to eat vegetables, and they’re delicious!  For this recipe I kept it extra easy by baking the casserole in the same pan I pre cooked the ground turkey in….fewer dishes = happier me!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

For this particular casserole on this particular day I used ground turkey.  I’ve chosen to avoid most red meat, so ground turkey is a great option in casseroles that might typically be made with ground beef.  It’s lean and delicious, and I actually prefer it – it’s a much milder flavor which lets all the other flavors shine through!  For vegetables I used garlic scapes , mushrooms, tomatoes, zucchini, summer squash, yellow bell pepper, and a small jalapeƱo – all were lurking in my fridge begging to be used!  I pre-cooked the quinoa with chicken stock to give it a little more flavor before adding it to the casserole.  Then for seasonings I used salt & pepper, cumin, and oregano, along with a little tomato paste to enhance the tomato flavor.  Finally, just before popping it in the oven I sprinkled just a little tease of fresh grated Parmesan cheese!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

First thing you’ll want to do is start the quinoa by combining the chicken stock and quinoa in a small saucepan.  Bring it to a boil, give it a stir, turn it to low, and simmer 15 minutes until tender and all the stock is absorbed.  While the quinoa is cooking, prep your vegetables by dicing the jalapeƱo into small pieces and slicing garlic scapes into thin rounds.  Chop the rest of the vegetables into similar bite sized pieces.

Once the vegetables are prepped it’s time to brown the ground turkey over medium high heat in a large skillet drizzled with a couple teaspoons of olive oil.  Stir frequently, breaking up the large chunks of turkey. Cook approximately 5 minutes then toss in the garlic scapes, yellow pepper, and jalapeƱo.  Stir to combine.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

After stirring in the peppers and garlic scapes it’s time to add in the zucchini and summer squash.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Then stir in the mushrooms and spices and continue cooking another 10 minutes until turkey is cooked through and vegetables are softened.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Next add in the tomato paste and tomatoes and cook about 5 more minutes.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

And finally it’s time to stir in the cooked quinoa!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Finally sprinkle the skillet casserole with the 1/2 cup fresh grated Parmesan cheese and then pop it in a 350 degree oven for about 30 minutes until it’s hot and bubbly and the cheese is slightly browned!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole
Serves 6
Not your ordinary casserole.....this one is chock full of healthy ground turkey and vegetables.
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Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
435 calories
19 g
117 g
24 g
37 g
8 g
338 g
827 g
5 g
0 g
13 g
Nutrition Facts
Serving Size
338g
Servings
6
Amount Per Serving
Calories 435
Calories from Fat 214
% Daily Value *
Total Fat 24g
37%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 117mg
39%
Sodium 827mg
34%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
13%
Sugars 5g
Protein 37g
Vitamin A
17%
Vitamin C
132%
Calcium
29%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 20 ounces lean ground turkey
  2. 1/2 cup uncooked quinoa
  3. 1 cup chicken stock
  4. 2 garlic scapes, or 2 tsp chopped garlic
  5. 2 tsp extra virgin olive oil
  6. 2 small zucchini, chopped into bite sized pieces
  7. 2 small summer squash, chopped into bite sized pieces
  8. 1 1/2 cup mushrooms, diced into bite sized pieces
  9. 1 large fresh tomato, chopped bite sized
  10. 1 yellow bell pepper, chopped
  11. 1 jalapeƱo, diced
  12. 2 tbsp tomato paste
  13. 1 tsp salt
  14. 1 tsp pepper
  15. 2 tsp cumin
  16. 1 1/2 tsp dried oregano
  17. 1/2 fresh grated Parmesan cheese
Instructions
  1. Preheat oven to 350 degrees
  2. Prepare quinoa by combining it in a small saucepan with the chicken stock. Bring it to a boil, then reduce heat and simmer, covered, 15 minutes or until liquid is absorbed.
  3. Remove from heat and set aside.
  4. Meanwhile, drizzle olive oil in large oven proof skillet and brown ground turkey over medium high heat for about 5 minutes.
  5. Stir in garlic scapes, peppers, squash, and mushrooms.
  6. Mix in salt, pepper, cumin, and oregano. Continue cooking for about 10 minutes, or until vegetables begin to soften.
  7. Stir in tomato paste and tomatoes, cooking for an additional 5 minutes.
  8. Add cooked quinoa, stirring well to combine.
  9. Sprinkle with Parmesan cheese and place in preheated oven.
  10. Bake, uncovered, 30 minutes until hot and bubbly and cheese is slightly browned.
  11. Remove from oven and serve hot.
beta
calories
435
fat
24g
protein
37g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Give this rock star of a casserole a try soon!  It’s a perfect weeknight dinner paired with a green salad or some crusty bread!