How To Bring My Math Grade Up In A Week Healthy Meal of the Week 24 With Healthy Leftover Idea

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Healthy Meal of the Week 24 With Healthy Leftover Idea

Healthy food of the week: Beef enchiladas with beans and Spanish rice

Healthy Leftover Idea: Beef quesadillas

Here’s a meal and leftover idea with a Mexican flavor that’s sure to bring your taste buds to life. For this example 97% lean ground beef was used, but the beauty of this meal is that you can literally use any type of meat you want to turn beef enchiladas into chicken enchiladas, steak enchiladas, pork enchiladas or even fish enchiladas if you will. choose. To be honest, I’ve never tried a fish enchilada, or even heard of it before, but hey, if that’s what you’d like to try!

Another benefit of this meal is that you’ll find it relatively easy to load up the tray with a number of enchiladas so leftovers are easy and you still have the option of creating the beef quesadillas as directed. The choice is entirely up to you. Enjoy!

Necessary equipment

– 3 pots/pans with lids

– baking tray

– pliers

– spatula

Preparation time

– 10 minutes

time to cook

– 50 minutes

Ingredients

(6-8 servings)

– 1-2 pounds of 97% lean ground beef.

– 1 package of corn tortillas (70 calories each)

– 2 cans of refried beans

– 1 cup of white rice

– 1 can of tomato sauce

– 1 can of red or green enchilada sauce

– 1/4 cup of yellow corn kernels

– 1/4 cup diced white onion

– 1/4 cup of skimmed or low-fat milk

– grated cheddar cheese and low-fat mozzarella

– 1 cube of chicken broth

– 1 tablespoon of minced garlic

– optional: sliced ​​olives and diced green chiles

– 1 teaspoon seasoned salt

– 1 tablespoon of cooking oil

For the beef quesadillas

– wholemeal flour tortillas

– spicy tapatio sauce (or your favorite type of sauce)

Indications

1. Start with the minced meat. Take it out of the wrapper and put it in a pan and cut it into cubes with a spatula. Add 1/4 cup diced white onion, 1 tablespoon minced garlic, 1 teaspoon seasoned salt, and a dash of pepper. Mix well, turn on the stove to medium temperature and cover. Stir again every 5 minutes for about 20 minutes.

2. When the meat is done to your liking, heat the enchilada sauce in a pan for about 5 minutes. Prepare the tortillas, the two cheeses, and other extras like sliced ​​olives or diced green chiles so that when the sauce is hot, the assembly line can begin.

3. To prevent the tortillas from cracking when filling/rolling, lightly heat 4-6 at a time in the microwave wrapped in a paper towel for 25 seconds. Then dip one by one in the sauce on both sides and then place directly on the baking tray. You may need to use tongs if the sauce is too hot.

4. Add some meat, a teaspoon of each cheese, a teaspoon of sauce and whatever extras you’re using, and roll gently. One method is to try to stack all the items together in a line on the left side of the omelette so you can roll completely and fit well.

5. Line up the prepared enchiladas side by side so they are slightly touching each other to maintain a good shape. Use a brush to brush the top of the enchiladas with the remaining salsa and sprinkle lightly with the two cheeses. Put in the oven at 350 degrees for 12 minutes.

6. For the Spanish rice, add 1 tablespoon of oil to the pan and spread. Over medium heat, add one cup of white rice and stir for about three minutes to “brown.” Add an 8oz can of ketchup and mix well for two minutes. Add 1 3/4 hot water, 1/4 cup yellow corn kernels and 1 chicken stock cube. Increase the heat and bring to a boil, stirring well so that the stock cube dissolves. When the water starts to boil, reduce the heat to medium/low, cover and set the timer for 18 minutes, stirring only once halfway through.

7. Just open the refried beans and add them to a pan over medium heat along with 1/4 cup milk and 5-7 dashes of Tapatio hot sauce if you prefer spicy beans. Cover and stir occasionally for 10-15 minutes.

8. When it’s all done, serve a proper portion along with a 0-calorie drink and enjoy. As for calories, keep in mind that each enchilada will be about 150-220 calories each depending on how many/types of items you put in it, so don’t get carried away. An enchilada with rice and beans will have about 350 calories.

Healthy leftover idea: Beef quesadillas

If you have some leftover meat and want to change it up a bit but still 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 provide a larger surface area to put a little more items on.

Simply lightly oil a large pan (or use non-stick spray) and place an omelette on it and turn the stove on to medium heat. Spread two spoonfuls of beans, then add some cheese, then meat, hot sauce like Tapatio, then some more cheese. Cover with another tortilla and lightly press the quesadilla with a spatula. Let cook on each side for a couple of minutes using your hand to help hold the quesadilla together so the items don’t fall apart. Once each side is lightly browned and the cheese is melted, you can remove from heat, cut in half or quarters and enjoy.

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