Category Archives: Main Dish

Easy Enchilada Bake

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This is my own variation of a favorite recipe from one of my favorite bloggers, The Pioneer Woman. We have never been able to make the enchilada’s without making a mess, probably because we just cannot find the quality of corn tortilla’s she gets. So we changed ours into a layered pie like a lasagna. We also changed a few steps and ingredients. We do not fry the tortilla’s since we are not rolling them. We have someone who does not like cilantro and someone who does not like black olives. So we dropped the cilantro completely and substitute the black olives with black beans. This is one of my families favorite meals and it is just as good reheated the next day as it was fresh and bubbling from the oven.

INGREDIENTS

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THE SAUCE:

  • 2 Tablespoon Canola Oil
  • 2 Tablespoon All-purpose Flour
  • 1 can (28 oz.) Enchilada Or Red Sauce
  • 2 cups Chicken Broth
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Ground Black Pepper

THE MEAT:

  • 1-1/2 lb. Ground Beef
  • 1 whole Medium Onion, Finely Diced
  • 2 cans (4 oz.) Diced Green Chilies
  • 1/2 teaspoon Season Salt

 THE REST:

  • 10-14 whole Corn Tortillas
  • 3 cups Grated Colby Jack Cheese
  • 2 cans Black Beans
  • 1 cup Chopped Green Onions

THE TOPPINGS:

  • Chopped Green Onions
  • Sour Cream
  • Guacamole
  • Salsa

DIRECTIONS:

Preheat oven to 350 degrees.

The Sauce

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In a large saucepan over medium heat, add oil and flour and whisk together to make a paste, cooking for one minute. Pour in the red sauce, chicken broth, salt and pepper. Bring to a boil. Reduce heat and simmer 30-45 minutes.

The Meat

Image(We didn’t add the green chilies to the meat this time, we made them a part of the layers.)

Brown the meat with onions in a skillet. Drain off fat. Stir in green chilis and season salt and set aside.

Assembly

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Pour ½ cup red sauce in bottom of deep baking dish or lasagna pan. Spread to even out.

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Dip each tortilla into red sauce, then place in baking dish.

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The layer with 1/3 of the meat mixture, 1/3 of the beans, 1/3 of the green onions and 1/3 of the cheese.

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Repeat the same layers starting with the dipped tortilla’s 2 more times. Pour extra red sauce over top.

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Bake for 20 minutes or until bubbly. Top with your favorite toppings and enjoy.

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Easy Enchilada Bake
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4203 calories
209 g
880 g
276 g
234 g
134 g
1994 g
2496 g
22 g
6 g
116 g
Nutrition Facts
Serving Size
1994g
Amount Per Serving
Calories 4203
Calories from Fat 2433
% Daily Value *
Total Fat 276g
425%
Saturated Fat 134g
668%
Trans Fat 6g
Polyunsaturated Fat 15g
Monounsaturated Fat 101g
Cholesterol 880mg
293%
Sodium 2496mg
104%
Total Carbohydrates 209g
70%
Dietary Fiber 39g
154%
Sugars 22g
Protein 234g
Vitamin A
146%
Vitamin C
158%
Calcium
352%
Iron
134%
* 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. 1-1/2 lb. Ground Beef
  2. 1 whole Medium Onion, Finely Diced
  3. 2 cans (4 oz.) Diced Green Chilies
  4. 1/2 tsp season salt
  5. 10-14 whole Corn Tortillas
  6. 3 cups Grated Colby Jack Cheese
  7. 2 cans Black Beans
  8. 1 cup Chopped Green Onions
Optional Toppings
  1. Chopped Green Onions
  2. Sour Cream
  3. Guacamole
  4. Salsa
  5. Pico Di Gallo
Instructions
  1. Preheat oven to 350 degrees. In a large saucepan over medium heat, add oil and flour and whisk together to make a paste, cooking for one minute. Pour in the red sauce, chicken broth, salt and pepper. Bring to a boil. Reduce heat and simmer 30-45 minutes.
  2. In the meantime brown the meat with onions in a skillet. Drain off fat. Stir in green chilies and season salt and set aside. Pour ½ cup red sauce in bottom of deep baking dish or lasagna pan. Spread to even out. Dip each tortilla into red sauce, then place in baking dish. The layer with 1/3 of the meat mixture, 1/3 of the beans, 1/3 of the green onions and 1/3 of the cheese. Repeat the same layers starting with the dipped tortilla's 2 more times. Pour extra red sauce over top. Bake for 20 minutes or until bubbly. Top with your favorite toppings and enjoy.
beta
calories
4203
fat
276g
protein
234g
carbs
209g
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BAKED CRISPY FLOUNDER/TILAPIA

Ingredients:
1 lb white fish, we use flounder or tilapia
1/3 cup mayonnaise (not the sweet kind)
1 Tbsp Dijon mustard
1 cup panko bread crumbs
1/3 cup plus 2 Tbsp fresh Parmesan, grated

Preheat oven to 350 degrees. Line a cookie sheet with aluminum foil and spray foil with nonstick cooking spray. Pat each fillet dry and place on covered cookie sheet.

Combine mayonnaise and Dijon in a small bowl and coast each fillet in mixture. Season with salt and pepper (easy on salt because the parm with add some saltiness too).

Combine panko and 1/3 cup Parmesan in a small bowl and sprinkle evenly over each coated fillet. Sprinkle remaining 2 Tbsp of Parmesan over each fillet.

Bake at 350 for 10-15 minutes. Baking time with depend on thickness of fillets. We usually by the prepackaged frozen fillets from Aldi, they are not very thick. If you buy from a fresh seafood counter they may be thicker and require a little more time to cook through and be flaky. Just watch the closely. I usually broil mine (on high) the last few minutes to help them brown and crisp up on top.

Served this time with a side salad. Can also serve with roasted, steamed or grilled veggies, a light cole slaw, a light potatoe salad (I have 2 recipes to share eventually) or a small baked potato (easy on toppings or top with a low fat topping such as chopped onions, chopped fresh mushroom and chicken broth cooked on stovetop until onions and mushrooms are done, you won’t miss the butter I promise).

EASY BAKED CHICKEN

This is one of our go to meals that is easy and quick to fix.

Ingredients:
2 lb bag boneless, skinless chicken breast
Italian dressing (make this yourself so you can control the fat – recipe follows)
Salt and pepper to taste.
Trim chicken of any skin or fat still on it. Tenderize chicken (the above photo is another of my fave things my Deni meat tenderizer – has 36 small blades that pierce the meat) if you do not have a tenderizer like mine use a couple forks and poke the breast all over and very well. 

Pour Italian dressing all over chicken (about 1 cup worth), you do not have to cover the chicken with dressing. Season breasts with salt and pepper to taste. and refrigerate for at least 1 hour, turning breasts over half way through so other side can soak up dressing. 

When ready to cook remove from fridge and preheat your oven to 350 degrees. Bake chicken for 20-30 minutes until cooked through and juices run clear. 

Served with Sweet Roasted Carrots and purple hull peas.

SUN-DRIED TOMATO ROASTED RED PEPPER CHICKEN

Ingredients:
8-10  roasted red peppers
1 cup Sun-Dried Tomato Vinaigrette (Teresa’s is best I have found)
6-8 Boneless chicken breasts
Salt and pepper to taste.

Preheat oven to 350 degrees.
Place all but 2 of your roasted red peppers in a blender or small food processor (or in my kitchen the GE Rocket Blender). Pulse the peppers until pureed. Combine the peppers with the Sun-Dried Tomato dressing. Chop the remaining 2 peppers and set aside.
Spray a 9 x 13 pan with cooking spray and place chicken in pan. Season chicken with salt and pepper. Pour dressing mixture over chicken and sprinkle with chopped peppers. Bake at 350 for about 15-20 minutes or until chicken is done.

 The finished product

 Served with green beans and mushroom risotto. Found some fabulous mushroom risotto at Aldi that takes only about 20 minutes to cook and unlike most boxed so called risotto’s the Aldi risotto came out creamy like it should be.

SHRIMP AND GRITS

Tonight’s supper was a big hearty bowl of shrimp and grits minus the guilt. This recipe was given to me by a co-worker. She found it in a Southern Living Magazine. According to the recipe it only has 235 calories per serving and 6.1g of fat (that is for 1/2 cup of grits and 1/3 cup sauce). It was very good, had a little heat, but not much and once you started eating the heat went away..so if you like them spicy I would add more hot sauce or some cayenne. And of course I added my little touch to the original recipe, so the calories and fat may be a little more but not a lot. The basmati rice in the picture is for mama, she doesn’t eat grits….I’m sure she is not a true southerner. 

Ingredients
Grits:
1/2 tsp salt
2 c water
2 c skim milk
1 1/4 c quick-cooking grits
1/2 c fresh Parmesan cheese, grated
1/2 tsp fresh ground black pepper
In a medium sauce pan bring salt, water and milk to a boil. Gradually whisk in grits. Cover and cook on medium low, stirring occasionally. Cook for about 8 minutes or until grits and done and thickened (you want them very thick so they will not be runny when the sauce is added). Whisk in Parmesan cheese and black pepper. Keep warm. 
Shrimp and Sauce:
1 T olive oil
1 8oz Baby Bella mushrooms, sliced
1 lb medium size raw shrimp, peeled and deveined (41/50 count)
1/4 tsp fresh ground black pepper
1/8 tsp salt
non-stick cooking spray
1 T Olive Oil
1 T all-purpose flour
1 1/4 c low sodium fat free chicken broth
2 garlic cloves, minced
1 T fresh lemon juice
1/4 tsp salt
1/8 tsp fresh ground black pepper
1/4 tsp hot sauce
1/2 c green onions, chopped
2 c firmly packed fresh baby spinach
Mushrooms:
In a nonstick skillet heat 1 tablespoon of Olive Oil over medium high heat. Cook sliced mushrooms until tender and browned. (HINT: do not season mushrooms until they are cooked completely, they will turn watery in the pan if you salt them in the beginning.) Once mushrooms are browned you can season to taste. Remove mushrooms from pan and set aside. 
Shrimp:
Season shrimp with salt and pepper. Spray your non-stick pan with cooking spray and add shrimp. Cook shrimp over medium high heat for 1-2 minutes on each side or just until shrimp turns pink, be careful not to over cook. Remove from pan and set aside. 
Sauce:
Reduce heat to medium. Add 1 T Olive oil, heat for about 30 seconds. Whisk in flour and cook for 30 seconds to 1 minute. Whisk in broth and add garlic, lemon juice, salt, pepper, hot sauce and green onions. Cook about 3-5 minutes or until sauce starts to thicken. Add spinach, mushrooms and shrimp to sauce and cook for another 1-2 minutes or until spinach is slightly wilted. Serve immediately over grits. Can garnish with lemon zest, green onions and some fresh Parmesan cheese if you like. 

CRISPY PARM CHICKEN

Tonight I made up this recipe on the fly while I was preparing it.

6-8 boneless, skinless chicken breasts
2 cups panko bread crumbs (whole wheat if you can find them)
1 cup Parmesan cheese, grated
2 T light butter spread, melted (we use Brummel and Brown)
2 T EVOO
2 T Dijon mustard
Salt and pepper

Preheat oven to 350. Spray a over safe baking dish with nonstick cooking spray.
Combine Panko (I used Italian style Panko for this recipe tonight, but you can use plain as well, I would just add some spices – parsley and garlic powder maybe), Parmesan, melted butter (cooled so it does not melt the cheese) and EVOO together in a bowl and set aside.
Place chicken in sprayed dish and brush the Dijon mustard over each breast (you just want a thin coating) and then season each breast with salt and pepper. Top each breast with the bread crumb mixture. Cook for approx 25 minutes or until chicken is done.
Cooking time may vary depending on size and thickness of your breasts. You may also need to turn on the broiled the last few minutes to brown the breading a little. We have a convection oven so I just turn on our speed bake and everything brown wonderfully.

Here is another use for my fave blender.

We always use fresh Parm cheese. I used my GE Rocket to grate the cheese, it does it very fine so it is perfect for a bread crumb mixture. 
I also made sauteed zucchini and roasted potatoes to go with tonight’s meal. 
This was my plate…I also try to practice portion control. 
This was my Dad’s plate…a little less control!