– **Title**: Healthy Enchilada Skillet
– **Ingredients**:
– 1 lb ground turkey or lean beef
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (15 oz) black beans, drained and rinsed
– 1 can (15 oz) corn, drained
– 1 can (15 oz) diced tomatoes (with green chilies optional)
– 2 cups enchilada sauce (homemade or store-bought)
– 1 tsp chili powder
– 1 tsp cumin
– 1 tsp paprika
– Salt and pepper to taste
– 1 cup shredded cheese (cheddar or Mexican blend)
– Fresh cilantro, chopped for garnish
– Avocado slices for serving (optional)
– Sour cream for serving (optional)
– **Instructions**:
1. In a large skillet over medium heat, add the ground turkey or lean beef. Cook until browned, breaking it apart with a spatula, about 5-7 minutes.
2. Add the diced onion, garlic, and red bell pepper to the skillet. Sauté until the onion is translucent and the bell pepper is tender, about 3-4 minutes.
3. Stir in the black beans, corn, diced tomatoes, enchilada sauce, chili powder, cumin, paprika, salt, and pepper. Bring the mixture to a simmer.
4. Allow the mixture to cook for about 10-15 minutes, stirring occasionally, until it’s heated through and flavors are well combined.
5. Sprinkle the shredded cheese evenly over the top of the skillet. Cover the skillet and let it simmer for an additional 5 minutes, or until the cheese is melted.
6. Remove from heat, garnish with fresh cilantro, and serve hot with avocado slices and sour cream on the side if desired. Enjoy your healthy enchilada skillet!
Key Ingredients & Substitutions
Olive Oil: Using olive oil is great for cooking because it’s healthy. If you don’t have it, avocado oil or canola oil work well too!
Onion: A small onion adds sweetness and depth. If you’re in a rush, you can use shallots or even onion powder as a quick fix.
Bell Pepper: Bell peppers add color and crunch. Red, green, or even yellow work perfectly. For a different flavor, try using poblano or jalapeño peppers for some heat!
Black Beans: They are full of protein and fiber. If you’re out of black beans, any canned beans like kidney or pinto will be just fine.
Diced Tomatoes: This ingredient brings juiciness to the dish. If fresh tomatoes are available, use 2-3 diced instead of canned. Just be mindful of your cooking time.
Shredded Chicken: Using cooked chicken keeps things simple. For a vegetarian option, tofu works wonders—just press it to remove excess water, and crumble it for texture.
Cheese: A mix of cheddar and Monterey Jack is creamy and tasty! You can substitute with any cheese you love, like Pepper Jack for a spicy twist!
How Do I Ensure All My Flavors Blend Perfectly?
Simmering the mixture allows all the ingredients to connect and create a flavorful dish. Following these steps will really maximize your flavors:
- Cook onion and bell pepper first until soft. This builds a sweet base.
- Don’t skip the garlic! Add it after the veggies to prevent burning.
- Add spices like cumin and chili powder during cooking to wake up their flavors.
- Let the mixture simmer for about 10 minutes. This is key for blending!
How to Make a Healthy Enchilada Skillet
Ingredients You’ll Need:
For the Skillet:
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced (red or green)
- 1 can (15 oz) black beans, rinsed and drained
- 1 can (15 oz) diced tomatoes (with juices)
- 1 cup corn (fresh, frozen, or canned)
- 2 cups shredded cooked chicken (or use tofu for a vegetarian version)
- 1 cup enchilada sauce (homemade or store-bought)
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 ½ cups shredded cheese (cheddar and Monterey Jack mix works well)
For Garnish:
- Chopped fresh cilantro
- Sliced avocado
- Sour cream
- Diced tomatoes (optional)
How Much Time Will You Need?
This healthy enchilada skillet requires about 10 minutes of prep time and 25-30 minutes of cooking time. In total, you’re looking at around 40 minutes from start to finish—perfect for a quick and nutritious weeknight meal!
Step-by-Step Instructions:
1. Sauté the Vegetables:
In a large skillet, heat the olive oil over medium heat. Add the diced onion and bell pepper, cooking them until they’re softened, which should take about 5 minutes. Stir occasionally to keep everything moving and prevent sticking.
2. Add Garlic and Stir:
Next, stir in the minced garlic and cook for an additional minute. You’ll know it’s ready when you can smell the garlic—so aromatic!
3. Mix in the Main Ingredients:
Add the black beans, diced tomatoes (with their juices), corn, shredded chicken (or tofu), enchilada sauce, cumin, chili powder, smoked paprika, and season with salt and pepper. Mix everything together well so it’s nicely combined.
4. Simmer and Blend the Flavors:
Allow the mixture to simmer for about 10 minutes. This helps all the flavors to meld together beautifully. Remember to stir occasionally!
5. Preheat and Add Cheese:
As the mixture simmers, preheat your oven to 350°F (175°C). Once the skillet mixture is hot and bubbly, sprinkle the shredded cheese evenly over the top.
6. Bake the Skillet:
Transfer the skillet to the preheated oven and bake for about 10-15 minutes. You’re looking for the cheese to be melted and bubbly—yum!
7. Garnish and Serve:
After baking, carefully remove the skillet from the oven. Garnish with chopped fresh cilantro, sliced avocado, a dollop of sour cream, and diced tomatoes if you like. It’s all about that fresh touch!
8. Enjoy Your Meal!
Serve the healthy enchilada skillet hot, and dig in! This one-pot dish is not only nutritious but also packed with flavor—perfect for any dinner! Enjoy!
Can I Use Fresh Chicken Instead of Cooked Chicken?
Yes, you can! If using raw chicken, cook it thoroughly in the skillet with the onions and bell peppers in step 1 until no longer pink. Then, shred it before adding the remaining ingredients. This will add an extra layer of flavor!
What Can I Substitute for Black Beans?
If you don’t have black beans, you can use kidney beans, pinto beans, or even chickpeas. Just remember to rinse and drain canned options before adding them to the skillet!
How Can I Store Leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. To reheat, simply warm it gently in the microwave or on the stovetop, adding a splash of water if needed to keep it from drying out.
Can I Make This Vegetarian?
Absolutely! Just replace the shredded chicken with an extra cup of black beans or use tofu for a protein boost. You can also add more vegetables like zucchini or spinach for added nutrition!
