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Healthy Meal of the Week 24 With Healthy Leftover Idea
Healthy Meals of the Week: Beef enchiladas with Spanish beans and rice
Healthy Residual Ideas: Beef Quesadillas
Here are some great recipes and ideas, all with Mexican flavors that are sure to tantalize your taste buds. For this example, it’s 97% lean beef, but the beauty of this recipe is that you can literally use any type of meat you want to turn beef enchiladas into chicken enchiladas, steak enchiladas, pork enchiladas, or enchiladas. fish in that case. choose. I’ve actually never tried a fish enchilada, or even heard of it, but hey if that’s what you want to try, go for it!
Another benefit of this recipe is that you’ll find it easy to fill the serving tray with several enchiladas to make leftovers a breeze and you still have the option to create the beef quesadillas as listed. . The choice is entirely up to you. Enjoy!
Essential tools
– 3 pots/pots with lids
– oven oven
– my feet
– spatula
Preparation time
– 10 minutes
Cooking time
– 50 minutes
Mixture
(6-8 points)
– 1-2 kilos of 97% lean ground beef
– 1 package of corn tortillas (70 calories each)
– 2 cups of refried beans
– 1 cup of white rice
– 1 cup tomato sauce
– 1 cup red or green enchilada sauce
– 1/4 cup yellow corn
– 1/4 cup chopped white onion
– 1/4 cup milk or non-fat milk
– low-fat mozzarella and shredded cheddar cheese
– 1 chicken bouillon cube
– 1 tablespoon chopped garlic
– optional: chopped olives and chopped green chillies
– 1 tablespoon of salt
– 1 tablespoon of oil
For Beef Quesadillas
– whole wheat flour tortillas
– hot tapio sauce (or any type of salsa you like)
Directions
1. Start with ground beef. Take it out of the package and put it in a jar and fold it with a spatula. Add 1/4 minced garlic clove, 1 teaspoon minced garlic, 1 teaspoon salt, and a pinch of pepper. Mix well, return the stove to medium heat and cover. Repeat every 5 minutes for about 20 minutes.
2. When the meat is done to your liking, add the hot enchilada sauce to the pan for about 5 minutes. Prepare tortillas, a couple of cheeses, and other extras like chopped olives or chopped green chiles so that when the sauce is hot, the line can start.
3. To prevent the tortillas from breaking when filled/rolled, heat 4-6 times in the microwave wrapped in a towel for 25 seconds. After that, dip each side in the sauce and place directly in the oven. You may need to use tongs if the sauce is too hot.
4. Add meat, a tablespoon of each cheese, a tablespoon of sauce, and whatever toppings you’re using and toss gently. One way is to try to collect all the items along the lines on the left side of the tortilla so that you can completely roll and stick it.
5. Arrange the prepared enchiladas side by side, touching each other slightly to maintain a good shape. Use a pastry brush to coat the top of the enchiladas with the remaining sauce and sprinkle lightly with the two 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 it around. On medium heat, add one cup of white rice and stir for about three minutes to “brown”. Add 8 oz of tomato sauce and mix well for two minutes. Add 1 3/4 cup hot water, 1/4 cup cornstarch, and 1 cube chicken bouillon. Increase the heat and bring to a boil until the bouillon cube is dissolved. When the water starts to boil, reduce the heat to medium/low, cover and set the timer for 18 minutes, stirring only once.
7. The beans that have been mixed need to be opened and added to a pot on medium heat with 1/4 cup of milk and 5-7 squirts of hot sauce Tapatio if you like spicy beans. Cover and stir occasionally for 10-15 minutes.
8. When everything is done, add an appropriate amount with a 0 calorie drink and enjoy. Regarding calories, keep in mind that each enchilada is around 150-220 calories depending on the amount/type of stuff you put in it so don’t get carried away. One enchilada with rice and beans is about 350 calories.
Healthy leftovers idea: Beef Quesadillas
If you have some leftover meat and want to change it up a bit but keep the flavor of a Mexican-style creation, you should try these beef quesadillas. You can use corn tortillas, or as in this example, whole wheat flour tortillas to give you a bigger surface to put more stuff inside.
Heat a little oil in a large pan (or use non-stick spray) and add a tortilla and return the stove to medium heat. Spread two spoonfuls of beans, add cheese, then meat, hot sauce like Tapatio, and then add cheese. Cover with another tortilla and use a spatula to gently press down the quesadilla. Allow to cook on each side for a few minutes using your hands to hold the quesadilla together so the stuffing doesn’t fall apart. Once each side is browned and the cheese is melted, you can remove from the heat, cut in half or quarters and enjoy.
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