Hearty Fall Foods that are GOOD for you.

Chicken Enchilada Casserole

Number of Servings: 16

Ingredients

  • 3 lbs. boneless skinless chicken breast
  • 18 corn tortillas, medium
  • 3 cups enchilada sauce
  • 5 cups Colby and Monterey jack cheese, shredded
  • 1 cup onions Chopped

Directions

  1. Preheat oven to 350 degrees.
  2. Boil the chicken in water until done. Drain & chop into small pieces.
  3. Spray a 13×9″ pan with cooking spray.
  4. Dip tortillas in the enchilada sauce one at a time, making sure they are completely covered with sauce.
  5. Layer covered tortillas in the bottom of the pan, it should take six.
  6. Add a layer of chicken, onion & cheese. You don’t want the tortillas to be completely covered with any one of the ingredients but you should put about half of the chicken & onion & about 1/3 of the cheese.
  7. Add another layer of the tortillas dipped in sauce.
  8. Press down gently all over the pan.
  9. Add the remaining chicken, onion and cheese mixture.
  10. Add remaining layer of tortillas dipped in sauce & press down gently again all over the pan.
  11. Add the remaining cheese on the top.
  12. Bake for 30-45 minutes, until cheese is bubbly, starting to brown and the casserole is hot all the way through.

Nutritional Info

  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 268.7
  • Total Fat: 10.7 g
  • Cholesterol: 69.4 mg
  • Sodium: 731.7 mg
  • Total Carbs: 17.0 g
  • Dietary Fiber: 2.3 g
  • Protein: 25.8 g



Baked Macaroni and Cheese

Rich macaroni and cheese explodes with flavor for two-thirds of the dish’s usual fat content.

  • Minutes to Prepare: 18
  • Minutes to Cook: 40
  • Number of Servings: 8

Ingredients

  • 12 oz. uncooked macaroni, elbow-type
  • 1/2 cup fat-free sour cream
  • 12 oz. fat-free evaporated milk
  • 8 oz. low-fat cheddar or Colby cheese, shredded
  • 1 Tbsp. Dijon mustard
  • 1/4 tsp. table salt
  • 1/4 tsp. black pepper
  • 1/8 tsp. ground nutmeg
  • 2 tbsp. dried bread crumbs
  • 2 tbsp. grated Parmesan cheese

Directions

  1. Preheat oven to 350 F.
  2. Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
  3. Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.
  4. Add cheese mixture to pasta; mix well. Transfer to a 3-quart casserole dish.
  5. Combine bread crumbs and Parmesan cheese; sprinkle over pasta.
  6. Bake until top is golden, about 30 minutes. Yields about 1 cup per serving

Nutritional Info

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 165.7
  • Total Fat: 4.7 g
  • Cholesterol: 14.8 mg
  • Sodium: 438.3 mg
  • Total Carbs: 16.6 g
  • Dietary Fiber: 0.6 g
  • Protein: 13.2 g



Hearty Veggie-Filled Beef Stew

Ingredients

  • 1 lb. top round beef
  • 1 tablespoon paprika
  • 1-1/2 teaspoon oregano
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon red pepper
  • 1/8 teaspoon dry mustard
  • 8 red-skinned potatoes, halved
  • 3 cups finely chopped onion
  • 2 cups beef broth
  • 2 large garlic cloves, minced
  • 2 large carrots, peeled, cut into very thin 2-1/2-inch strips
  • 2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb. each) coarsely torn
  • as needed nonstick spray coating

Directions

  1. Partially freeze beef. Thinly slice across the grain into long strips 1/8″ thick and 3″ wide.
  2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
  3. Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.
  4. Add meat; cook, stirring for 5 minutes.
  5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
  6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
  7. Serve in large serving bowl, with crusty bread for dunking.

Nutritional Info

  • Servings Per Recipe: 6
  • Amount Per Serving about one cup
  • Calories: 384.7
  • Total Fat: 14.0 g
  • Cholesterol: 83.6 mg
  • Sodium: 396.1 mg
  • Total Carbs: 20.6 g
  • Dietary Fiber: 5.7 g
  • Protein: 43.7 g
This entry was posted in Weight Loss.