Skinny Stacked Enchilada Casserole

Like any other true Texan, there’s nothing I love quite like some cheesy chicken enchiladas. However, if there’s one thing Tex-Mex isn’t, that’s healthy. Restaurants like to slather on the oil and cheese in a horribly delicious pile of unnecessary calories. I decided to put my creativity to the test and try to come up with a nutrient-dense, low-calorie (and still delicious) recipe for chicken enchiladas.

Image

I was surprisingly happy with the way this recipe turned out. Not only does it taste AMAZING, but it’s only 295 calories per serving! It would be a great meal to serve with pinto or black beans – when I made it I was so hungry I couldn’t spare even a minute to make a side… I mean, look at my plate.

Image

This recipe requires a few special ingredients, which of course you can substitute, but the caloric values won’t stay the same.

You’ll need:

  • 5 green chile La Tortilla Factory tortillas (whole grain & corn blend); if you can’t find the La Tortilla Factory brand I also like The Mission brand (Artisan Corn & Whole Wheat blend)
  • 8 slices of weight watchers pepper jack cheese
  • 1 serrano pepper (or a jalapeño if you don’t like spice)
  • 8 c. baby spinach
  • 1 tsp EVOO
  • 1 medium onion
  • 2 cloves garlic, minced
  • cooked chicken 6 oz, shredded or in small pieces

*YIELDS 4 servings

First start by cooking your chicken in EVOO with salt and pepper or use your own pre-cooked chicken. Next sauté the onions in EVOO and once they begin to caramelize add the spinach and garlic. After the spinach has wilted down, you can start stacking the enchiladas. Start the bottom layer of a 9×9 casserole dish with 2 and a half tortillas, split them up so the bottom of the dish is covered. Next, spoon half of the veggies and half of the chicken on top. Cover this layer with 4 slices of the pepper jack cheese. Now repeat the process! After adding the second layer of cheese, add your serrano or jalapeño to top it all off! Now bake the casserole at 350 for 15-20 minutes!

Image

Look at all that cheesy goodness! What’s not to love?

Advertisements
Herb de Provence Chicken

Herbs de Provence Chicken

The first time my mother brought home herbs de provence from the store I was in love. In my opinion it’s the perfect blend of spices – plus it’s fun to say since it’s French and doing so makes you feel sophisticated 😉

Inspired by my own hunger and the ingredients in the fridge, I came up with this low-calorie recipe that is healthy, easy, and full of flavor!

herb de provence chicken

Ransack your kitchen for:

  • 3 chicken breasts
  • 3 tsp EVOO (you can also use canola oil)
  • 2 tsp herbs de provence
  • 2 stalks celery, sliced
  • 1/2 large onion (or 1 small one), sliced
  • 3 cloves garlic, minced
  • 8 oz. sliced mushrooms
  • salt & pepper
  • 1/4 cup of red wine

*MAKES 3 SERVINGS

First, season each chicken breast with herbs de provence, salt and pepper. Next, add the olive oil to your pan and once it’s warm, place the chicken in the skillet. Meanwhile, slice the onions, celery and mushrooms. Once sliced, add the celery and onion to the pan.

Image

Continue to cook the chicken and once it is no longer pink, add the mushrooms, red wine and minced garlic.

Image

Cover the skillet with a lid and let it simmer for about 10 minutes until the chicken has fully cooked and soaked up the wine flavor.

Image

This recipe is super easy and all of the flavors compliment each other so well. To top it all off, it’s only 288 calories a serving! One of my favorite things about this chicken is that it comes out so tender – by letting it simmer in the wine it soaks up a lot of flavor!

Herb de Provence Chicken

 All I can say is yum. Serve it with your favorite blend of quinoa, brown rice or whole grain couscous! Eat up & enjoy! 

Chicken Soup for the Sick Person’s Soul

All of us have those days where all you feel like doing is laying in bed…all day. Unfortunately today was one of those days for me. I’m not sure if it was because I stayed up (basically all night) a few days ago or because I just have a virus of some sort, but either way I was definitely lacking in energy and well…the ability to function. In these times of trouble I find one solution…Chicken Noodle soup.

The more I’ve read and learned about diet, the more I’ve realized what an effect it has on how we feel. It happened to be my mother’s birthday this weekend so we went out to an italian restaurant for lunch today – even though the food was DELICIOUS I really have no intention of returning. The portions were enormous – only four of us were eating and they brought us about sixteen pieces of bread. The problem with this is that their garlic bread is extremely tasty and hard to resist…so I had about 3 and half slices. Not only is this bad calorically speaking (which I really wasn’t THAT concerned about) but I’ve noticed that after eating a lot of bread I just feel tired and weighed down. After this they brought us salad, thickly coated in dressing, and then my entree which was once again fantastic, but just too rich. It was chicken covered in a thick white wine cream sauce – I ordered it because it had vegetables: sun-dried tomatoes, artichokes and mushrooms but it was just too much. I only ate half of my meal and I was about to burst. After this enormous lunch I proceeded to taking a 2 hour nap after which I woke up feeling very sick and exhausted. I’ve learned that if I want to feel good I need to understand portion control and pick foods that are less rich and more nutritional.

That said, for dinner I wanted something light and healthy that wasn’t very complicated to make. So I created my own version of “Chicken Noodle Soup”, to make it you’ll need:

  • 2 garlic cloves, chopped
  • 1/4 organic white quinoa
  • 1/4 onion, chopped
  • 1/3 c. shredded carrot
  • 4 oz. chicken (baked, sauteed, broiled, grilled – however you prefer)
  • 3 oz. 2% milk cheddar cheese
  • 24 oz. chicken broth
  • 1/8 tsp. tumeric
  • 1/8 tsp. cayenne
  • 1/16 tsp. cinnamon
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder

MAKES 2 servings

I started by cooking the quinoa. To give it extra flavor I cooked it in chicken broth instead of just plain water.

Trader Joe's White Quinoa

Trader Joe’s Organic White Quinoa

I LOVE the Pacific foods organic free range chicken broth, I think it tastes great and it’s usually not very expensive at the grocery store.

Pacific Foods Organic Free Range Chicken Broth

Pacific Foods Organic Free Range Chicken Broth

I chose to use quinoa as opposed to a whole grain noodle in this soup because I wanted it to be lighter and grain-free since I had ODed earlier on bread. After the quinoa was done (around 10 minutes) I put it in a separate bowl & added the chopped onion and garlic to the saucepan.

chopped onion & garlic in the saucepan

chopped onion & garlic in the saucepan

I like to keep chopped onion in a airtight container in the fridge so that I can add it easily without having to chop it up all the time. The great thing about onion and garlic is that both are extremely healthy for you and are filled with antioxidants. Next I shredded the chicken which had been sauteed in olive oil with salt and pepper and was kept in the fridge (another great thing to have on hand). You could simply boil your chicken or grill it if you’re watching calories. Then, I poured enough chicken broth to cover the ingredients and added the carrots.

Chicken, onion, garlic and carrot slightly covered in chicken broth

Chicken, onion, garlic and carrot slightly covered in chicken broth

Next comes the spices: I added tumeric for flavor and that nice, yellow chicken-soup color. I love cayenne so I added it for spice and because its a wonderful metabolism booster – plus spicy food always opens up your sinuses when you’re feeling sick. The cinnamon was also for the same purpose – although it sounds odd to put cinnamon in a soup, you barely notice it but you still get its benefits. After adding the spices and cooking the ingredients for about 2 minutes I added the rest of the chicken broth. After everything was heated up, I added the quinoa, stirred the soup and topped it with shredded cheddar cheese! Delicious, easy and healthy – you can’t get better than that.

Chicken Soup

Chicken Soup

After a hearty bowl, I’m already feeling better 😉 Especially since one bowl will only cost you 342 calories

Chicken Soup Nutrition Facts

Chicken Soup Nutrition Facts

Enjoy & check back later for more recipes, promise I’ll update more often!

-SkinnyGirl