The Best, Healthiest Enchiladas Ever

Enchiladas are an amazing tasting dish, but can also be pretty unhealthy. My version does not compromise taste, but lowers the fat content by substituting beans for ground beef and uses 2% milk cheddar cheese rather than regular. They also require a low amount of prep time and can be prepared uncooked in a casserole dish, frozen, and then heated later if needed.

The Best, Healthiest Enchiladas Ever

The Best Enchilada Sauce Ever

1 46 oz. can tomato juice
1/2 teaspoon ground cloves
1 teaspoon paprika
salt
black pepper
1/2 teaspoon turmeric
1 tablespoon juice from fresh-squeezed lime
1 teaspoon onion powder
1/2 teaspoon oregano
1 teaspoon cumin
1/2 teaspoon ground coriander

4 cups mashed mixture of black, pinto, and kidney beans
8 whole-wheat or corn tortillas, medium to small-sized
2 cups 2% milk mild cheddar, grated
1 cup onions
1/2 cup cilantro, chopped

In a saucepan, combine the sauce ingredients, and allow to come to a boil. Simmer for 10 minutes.

Then, in a large mixing bowl, pour enough sauce so that 1 tortilla at a time may be covered. Then, add 1 tortilla, coat thoroughly with sauce, and remove. To the tortilla, add beans and onions in the middle, spread it out, and fold into a burrito shape. Place in a casserole dish with sauce on the bottom. Repeat the steps above. When all the tortillas are stuffed with beans and onions, top them with more sauce. Then, add the cheese. Bake at 375 degrees on the middle rack for 20-30 minutes, or until the cheese has melted completely and the sauce sizzles. Cool for 5 minutes at room temperature until the cheese is more stable, top with cilantro, and serve. Any sauce leftover may be stored in the refrigerator for up to 1 week, or frozen for up to 2 months.

Serves approximately 4.

Potato Chicken Soup

This soup is velvety and rich. It works as a side or main dish, and is great on a cold, winter day. 

Potato Chicken Soup

1 quart heavy cream
6 cloves garlic, chopped
1 onion, chopped
salt and black pepper
12 cups chicken broth
2 pounds chicken, shredded
2 tablespoons butter
4 tablespoons extra-virgin olive oil
6 small russet potatoes, cubed
1 cup mild cheddar cheese
1/4 cup Cholula hot sauce
Frank's Red Hot Sauce
Green onions, chopped

In a saucepan, salt onions and potatoes and sauté  in olive oil over medium heat. When onions have browned, add salt, garlic and chicken stock, cover, and allow to come to a boil. Then, add chicken, and cook for 10 minutes. Next, add heavy cream, butter, and Cholula hot sauce. Turn heat off. Then, add cheddar cheese in batches, stirring until melted and evenly incorporated. Add salt and black pepper. Serve individual portions with Frank's Red Hot Sauce and green onions, if desired. Enjoy!

Great Northern Beans and Sausage Soup

Indian bay leaves have a cinnamon like scent, and also offer a different flavor from other varieties of bay leaves. This soup is also low in fat, with no oil used in the recipe. But because of the sausage, small amount of cream, and mix of herbs and spices, it is still thick, rich, and flavorful.

Great Northern Beans and Sausage Soup

2 dried Indian bay leaves
1 cup cooked lean Italian sausage, cut into small pieces
1 teaspoon dried ground marjoram
salt and black pepper
1 teaspoon paprika
2 cups cooked Great Northern beans
4 cloves garlic, chopped
1 stalk celery, chopped
1 teaspoon dried oregano
1 teaspoon turmeric
32 oz. chicken stock
32 oz. water
46 oz. tomato juice
2 tablespoons heavy cream


In a stockpot, add water, celery, and garlic. Allow to come to a boil, and add black pepper, turmeric, paprika, marjoram, oregano, and continue to boil until the celery is tender. Then, add chicken stock and bay leaves. Boil for 20 minutes. Then, add tomato juice, and boil for 30 minutes. Next, add salt, beans, cream, and sausage, and boil for 20 minutes. Enjoy!

Serves approximately 10.