Meat and Veggie Enchilada Casserole

Meat and Veggie Enchilada Casserole

I am always looking for new twists on old favorites and healthy ways to incorporate vegetables into our meals without making it obvious to the munchkins, who turn their nose up at anything that hasn't been processed in a factory. :)

I hit the jackpot last night. This casserole was excellent and so easy to make!

Prep-Time 30-40 min
Cook Time: 45 min

Preheat Oven: 350 F

Ingredients:
Dry/Canned Goods:
2 cans Red Enchilada Sauce (GF)
1 can diced green chilies
1 package fajita seasoning (GF Organic)
1 small package yellow corn tortillas

Meat/Diary:
1.5lbs extra lean ground beef
2 C. Grated Mexican Cheese
1 8oz Non-Fat Sour Cream

Produce:
1 bunch Swiss Chard
1 bunch Spinach
1/2 yellow onion

Toss meat into skillet and brown while you chop your veggies. Finely dice the onion. I removed the center "vein" of the chard by using a sharp paring knife. Run your knife down the side of the thick red center on either side. This will remove that center piece which can be "barky" and bitter. Then chop spinach and chard together into large 1-2" piece. Heat second skillet with 1-2 TBSPs oilt (olive or grapeseed). Lightly brown onion in oil then add greens. Cover over medium low heat until greens are wilted. Remove lid and allow liquid to cook off if there is any. Add seasoning and green chilies to browned ground beef.

Set both greens and meat aside (separately - do not combine). I typically  like to cook my tortillas before assembling, but if you are rushed for time you do not have to. I use my pancake skillet, spray with cooking spray of your choice. Over medium - med-high heat, cook tortillas for approx 1 min on each side. After cooking, dip tortillas into enchilada sauce. Grease 9x11 baking dish/casserole dish. Layer Tortillas in the bottom of dish. I let them kind of go up the side just a bit (1/2" or so). Place meat and chili mixture on top of tortillas then layer again with tortillas (that have been cooked and dipped). Next layer with greens and onions. Dollop with sour cream using a spoon. You do not need to spread it around. You may also add a bit of salt and pepper to this layer. Add one more layer of tortillas, sprinkle with cheese and finally pour remaining enchilada sauce over the top.

Bake for 30-40 minutes. I turned the broiler on at the end to get cheese kinda bubbly on the top. :)

Serve with spicy guac and salsa!

I guarantee everyone will love this. If you like mushrooms you could add those to the veggie mixture. Also, you could sub turkey or chicken for the beef without making any other modifications.

This dish can also be frozen once assembled and then baked later. If you do freeze it, you will probably need to bake it for a full hour.

Enjoy!

Grain Free Dairy Free Chicken/Eggplant "Parmigiana"

Introducing a new tool:

Did you know that there are two kinds (at least) of vegetable peelers?

You probably use the common peeler that is intended for "hard" fruits and veggies like apples, potatoes, zucchini, cucumber, etc...

Then there is a "special" peeler for your softer things like tomatoes, eggplant, kiwi, etc...

If you are going to make eggplant, I highly recommend investing in the correct peeler (far left). I'm a huge believer of using the correct tools when cooking. 

Ingredients

1 Eggplant or 2 large Chicken breasts

1/2c. Almond Meal

1/2c. Coconut Flour

1 tsp. Thyme

1 tsp. Oregano

1 tsp. Rosemary

1 tsp. Salt

3-4 eggs

Coconut Oil for frying

Instructions

Pre-heat oven to 350.

Mix the dry ingredients together. Lightly beat the egg. If using eggplant, peel the eggplant, cut off both ends and slice into 1/4" disks. If using chicken breast, butterfly* it and tenderize it using one of these. 

For Eggplant 

Heat approx. 1/2 c. of coconut oil in heavy bottom skillet. It's best to do med-low to medium heat. You want the oil to sizzle when food is placed in, but you don't want the extra flour to scorch. remember, if anything in your pan burns, the whole dish will taste and smell burnt. Dredge eggplant through "flour" mixture, then through the eggs and back into the flour for a final dusting. 

Gently place eggplant into oil. 

Cook until golden-brown and turn over. Once pieces are golden-brown, place in glass baking dish and bake for approx 15-20 minutes. 

For Chicken

To butterfly lay the breast flat on the cutting board. Place one hand flat over the breast, using a sharp knife slowly cut from widest end of the breast across lengthwise leaving the interior side intact to create two uniform sides when laid flat. We butterfly to create a thinner piece of meat. Breasts are notoriously difficult to cook evenly without it becoming dry. Butterflying it will help. You may also elect to cut all the way through depending on how large your piece are. Follow the link here for video how-to.

Heat approx. 1/2 c. of coconut oil in heavy bottom skillet. It's best to do med-low to medium heat. You want the oil to sizzle when food is placed in, but you don't want the extra flour to scorch. remember, if anything in your pan burns, the whole dish will taste and smell burnt. Dredge chicken through "flour" mixture, then through the eggs and back into the flour for a final dusting. 

Gently place chicken into oil. Cook approximately 7-10 minutes on each side for chicken to cook thoroughly.

Once you've gotten used to cooking meat, you'll know how a "done" piece of meat feels. Practice by gently tapping your utensil against the breast at different stages of the cooking process. A done breast should still show juices when punctured or cut. The juice should be entirely clear. It should be easy to cut with a knife or fork. If you wan to use a meat thermometer while you are getting used to it, cook to 165 degrees.

I made the chicken and eggplant together and served with a salad and another vegetable. I love Newman's Own Marinara. I use if for my lasagna as well. 

Happy Cooking. Happy Eating!!

Clean Eating 2014

How To Series: Roasting Vegetables

It has come to my attention that how to roast veggies is not common knowledge. It's so easy you're going to wonder why you haven't been doing it your whole life. First, let me say this - I think this is the easiest way to cook almost any vegetable and the tastiest.

My hubby is not a veggie guy. The only veggies he claims to like are "jalapenos and peppers". However, upon roasting some cauliflower, he has decided he does actually like it. So, if you have "non-veggie" eaters in your midst, try this method.

Preheat oven to 425

Chop Vegetables into 1"(ish) pieces
Toss in about 3-5 TBSP EVOO or other cooking oil*
Add spices

Place vegetables on baking sheet with edges (jellyroll pan)

Bake for approx 25-30 min

Enjoy!

Yup, it's that easy. So, for all of you that need portions and measurements, know that I am not a recipe girl by nature and that I go with what feels good. But here are some ideas to get your started. Use your nose and your best judgement. If you don't like it the first time, do it differently the next time. That's how you learn to season - trial and error!

Potatoes
5 med-large potatoes
1 heaping TBSP minced garlic
1 tsp salt
1 tsp pepper
1/2 tsp red pepper flakes or chipotle powder**


Sweet Potatoes (Spicy Eastern Flare)
2-3 large Yams/Sweet Potatoes
1 tsp salt
1 tsp pepper
1/2 tsp tumeric
1 tsp chili powder
1 tsp curry powder
1/2 tsp cinnamon
1/2 tsp nutmeg

Sweet Potatoes and Apples
2-3 large Yams/Sweet Potatoes
2 Gala or Honeycrisp Apples
1 tsp salt
1 tsp pepper
1 Tbsp Cinnamon
1 tsp nutmeg
1 tsp ground ginger
2 TBSP Maple Syrup (not pancake syrup)

Cauliflower
1 head of Cauliflower
1 heaping TBSP minced garlic
1 tsp salt
1 tsp pepper
1/2 tsp red pepper flakes or chipotle powder

Zucchini and Mushrooms
2 large Zucchini and 1 pint Mushrooms
1 heaping TBSP minced garlic
1 tsp salt
1 tsp pepper
1/2 tsp red pepper flakes or chipotle powder

*You can also use butter in place of oil. It will be yummier, but obviously not as healthy and not dairy free. If using butter melt one stick of butter in microwave and use melted butter in place of oil.

**Omit if you are sensitive to spicy foods.

How to Series: Spaghetti Squash

Spaghetti Squash is amazing. We have it about 2-3x a month these days. With the turn of the new year we are trying to remove all grains and drastically decrease our dairy and sugar intake. As a result I venture a guess that we will be eating it even more than that. I've had lots of people ask me HOW to prepare it. I posted a recipe for lasagna that is so yummy I can hardly stand it. If you are not trying to cut dairy, try that first. It is a great "intro" to spaghetti squash.

Tonight, we had spaghetti squash with meat sauce, green beans and kale salad.

So, this series is a "how to". You'll want to look for a sizable squash if you are serving more than 2 people (or if you are making the lasagna). They look like this and are readily available in every grocery store produce area that I've seen. 

You'll begin by making sure you have a large sharp knife. What you see here is a 9" Wusthoff Santoku. (I'm a bit of a knife nut. Good knives are essential to making food from scratch. Good knives should be sharpened every 2-3 uses.)

Lie the squash down on its long side and cut off the ends. You're doing this so that you have a flat surface on which to stand the squash when you begin the next cut. It will also help it fit into the pan better.

Next you will take a large spoon and scrape (not scoop or push, but literally scrape) the seeds and fibers out of the inside. All of that soft stringy stuff attached to the seeds needs to go too! Set your two halves open side down into a 9x13 glass baking dish. Add a bit of water (half to full inch) to the dish and cover with saran or press and seal plastic wrap. Place in the microwave on high heat for 10-20 min. The cooking time varies because of differences in squash size and microwave strength. You are basically going to stop at 3 min. intervals until the flesh is tender - not mushy, tender.

When it is done cooking remove the plastic wrap (carefully, don't burn yourself with the steam). If you aren't trying to get dinner on the table and are prepping ahead of time, allow them to cool before moving to the next step. Otherwise, using a good pair of tongs remove the halves one at a time and using a fork take the flesh from the skin. The flesh of the squash is where it gets its name. It will look like long noodles when removed.

Drag your fork tine side down across the flesh to pull the "noodles" apart. When you've removed all of the flesh, place in a strainer/colander over a bowl to allow the liquid/juices to completely drain from the "noodles."

There you have it. It's that easy. I make most of my meals for dinner within a 30-40 min window (baking time excluded when applicable). Spaghetti squash doesn't take more time and really isn't that much more labor intensive. You can freeze it and save it for later. You can make it ahead of time and refrigerate. You can serve in lieu of a grain pasta with almost any sauce. Make sure you allow it to drain. If you do not, you'll have a watery dish. 

Feel free to leave a comment below with questions! :) 

Happy cooking! :)