one-pot meal

Healthy Enchilada Skillet Ready in 30 Minutes

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As a busy parent, finding quick, healthy meals for the family can be tough. That’s why I’m excited to share this Healthy Enchilada Skillet recipe. It’s ready in just 30 minutes and is packed with lean protein, fresh veggies, and Mexican flavors. It’s the perfect fix for a busy weeknight dinner.

This dish is a twist on traditional enchiladas. It combines rotisserie chicken, black beans, enchilada sauce, and corn tortillas in one skillet. It’s not only easy to make but also super healthy. It’s a great choice for families who want a tasty, nutritious meal without the fuss.

Table of Contents

Why This One-Pan Mexican Dish Will Become Your Weeknight Favorite

Meet the Healthy Enchilada Skillet, your new weeknight go-to! It’s loaded with 39 grams of protein and super easy to make. Perfect for those busy weeknights.

Perfect for Busy Families

It only takes 10 minutes to prep and cooks in 30. No more rolling enchiladas. Enjoy a simple, one-pan meal that everyone will love.

Health Benefits Overview

Goodbye to old, high-carb enchiladas. Say hello to a low-carb, high-protein version. Each serving has 39 grams of protein, keeping you full and energized.

Time-Saving Advantages

This dish is not just family-friendly but also saves time. No need to roll enchiladas. Just cook chicken, black beans, and sauce for a quick, nutritious meal.

Be the weeknight hero with the Healthy Enchilada Skillet. Enjoy a protein-packed, low-carb meal with minimal effort. It’s perfect for busy families looking for a quick, healthy dinner.

Essential Ingredients for Your Healthy Enchilada Skillet

Making a tasty and healthy enchilada skillet starts with the right ingredients. The main parts of this dish are what make it special. Let’s look at what you need to make this delicious one-pan Mexican meal.

The recipe uses boneless, skinless chicken breasts or rotisserie chicken as the main protein. You’ll also need a can of black beans. They add more plant-based protein and fiber.

The enchilada sauce is the main attraction. You’ll need a 15-ounce can of red enchilada sauce. For cheese, choose 2-3 cups of shredded Monterey Jack, cheddar, or a Mexican blend.

Corn tortillas are also key. They give the dish a nice texture and real flavor. You might also like to add diced onions, bell peppers, and toppings like avocado, cilantro, and sour cream or Greek yogurt.

IngredientQuantity
Boneless, skinless chicken breasts or rotisserie chicken3-4 chicken breasts
Black beans1 (15-ounce) can
Red enchilada sauce1 (15-ounce) can
Shredded cheese (Monterey Jack, cheddar, or Mexican blend)2-3 cups
Corn tortillasAs needed

With these ingredients, you’re ready to make a delicious and healthy enchilada skillet. It’s sure to be a hit with your family.

Kitchen Tools and Equipment Needed

To make a tasty and healthy Enchilada Skillet, you’ll need some basic cookware and tools. First, get a large 12-inch oven-proof skillet or a Dutch oven with a tight lid. This ensures even cooking and keeps the dish moist.

Must-Have Cookware

  • 12-inch oven-proof skillet or Dutch oven
  • Can opener
  • Measuring cups and spoons

Optional Kitchen Gadgets

  • Food processor (for chopping vegetables)
  • Microplane (for grating cheese)

Measuring Tools

Getting the right measurements is key for a perfect Enchilada Skillet. Have a reliable set of measuring cups and spoons ready. They help you measure each ingredient accurately.

IngredientMeasurement
Corn tortillas6 (6-inch)
Poblano pepper1 medium, thinly sliced
Green bell pepper1 medium, thinly sliced
Yellow onion1/2 medium, thinly sliced
Kosher salt1/4 teaspoon
Garlic4 cloves, minced
Enchilada sauce12 ounces
Water or vegetable broth1/4 cup
Refried beans16 ounces
Black beans15 ounces, drained and rinsed
Mexican blend cheese1 1/2 cups

Step-by-Step Preparation Guide

Creating a tasty easy enchilada recipe in one skillet is simple. Just a few steps and you’ll have a delicious, one-pan meal ready in 30 minutes or less.

  1. Begin by sautéing onions and bell peppers in a large skillet over medium heat until they’re soft, about 5 minutes.
  2. Add the shredded chicken to the skillet and cook for 2-3 minutes, until it’s lightly browned.
  3. Pour in the enchilada sauce, black beans, and your favorite seasonings. Let it simmer for 5-7 minutes, so the flavors can mix well.
  4. Tear or chop corn tortillas into small pieces and stir them into the skillet. This will thicken the mixture and add a tasty texture.
  5. Top the skillet with shredded cheese and let it melt for 2-3 minutes. When the cheese is bubbly and golden, it’s ready.

By following this easy guide, you’ll have a healthy and tasty enchilada skillet in no time. Add your favorite toppings like fresh cilantro, diced avocado, or Greek yogurt for a complete meal.

Preparation of enchilada skillet

This one-pan meal is perfect because you can customize it. Try different proteins, beans, or enchilada sauce flavors. It’s sure to become a favorite in your home.

Healthy Enchilada Skillet: The Perfect Balance of Nutrients

The healthy enchilada skillet you just made is not only tasty but also full of nutrients. It’s a high-protein meal and a fiber-rich dinner. This makes it a great choice for a healthy weeknight meal.

Protein Content Breakdown

Each serving of this enchilada skillet has 39 grams of protein, mostly from lean ground chicken. This helps you feel full and supports muscle health.

Calorie Information

This enchilada skillet has 312 calories per serving, making it good for many diets. You can adjust the cheese to control calories, so you can enjoy it without overeating.

Dietary Fiber Benefits

This dinner is rich in fiber from black beans and veggies. Fiber is good for your digestion, blood sugar, and heart health. With 8 grams of fiber per serving, it’s a great choice for dinner.

This enchilada skillet recipe from [Nourished by Nic] is perfect for a nutritious dinner. It has authentic Mexican flavors and is both fiber-rich and high in protein.

Customization Options and Variations

The beauty of this healthy enchilada skillet is its incredible versatility. You can make it into vegetarian enchiladas, gluten-free enchiladas, or a spicier spicy enchilada skillet. This recipe can be easily customized to suit your preferences.

For a vegetarian version, swap out the ground beef for extra beans or sautéed tofu. This plant-based option keeps all the flavor and heartiness you crave in an enchilada dish.

To make it gluten-free, use certified gluten-free ingredients, including the enchilada sauce. You can also use almond flour tortillas or other gluten-free wraps instead of traditional flour tortillas.

For those who love a little heat, add extra chili powder, diced jalapeños, or a splash of your favorite spicy enchilada sauce. This will give your skillet a delightful kick of flavor.

Other tasty variations include using ground turkey or chicken instead of beef. You can also add extra veggies like cauliflower rice or spinach. Or, try switching to green enchilada sauce for a unique twist on the classic Mexican dish.

The possibilities are endless when it comes to customizing this one-pan wonder. Get creative and make it your own!

Storage and Meal Prep Tips

This healthy enchilada skillet is not only tasty, but also meal prep friendly. You can store leftovers in an airtight container in the fridge for 3-4 days. It’s perfect for busy weeknights. You can also freeze it for up to 3 months for longer storage.

Refrigeration Guidelines

To store leftovers, cool the dish and put it in an airtight container. It stays fresh for 3-4 days. This way, you can enjoy the leftover enchilada skillet all week.

Freezing Instructions

  1. Let the enchilada skillet cool completely.
  2. Divide it into portions and put them in freezer-safe containers or bags.
  3. Label the containers with the date and contents, then freeze them.
  4. The freezer meal lasts up to 3 months.

Reheating Methods

Ready to enjoy your leftover or frozen enchilada skillet? Here are some reheating options:

  • Stovetop: Heat it over medium heat, adding broth or water to prevent drying.
  • Microwave: Put the skillet in a microwave-safe dish and heat in 1-minute intervals, stirring often, until hot.

Choose any reheating method, and your enchilada skillet will taste just as good as when you first made it. It’s a great meal prep friendly choice for a busy week.

Serving Suggestions and Side Dishes

Make your healthy enchilada skillet even better with tasty side dishes. Top it with diced avocado, fresh cilantro, or sliced jalapeños. A dollop of sour cream or Greek yogurt adds a cool, creamy touch.

For a heartier meal, pair the enchilada skillet with classic Mexican sides. Mexican rice, refried beans, or a green salad are great choices. Homemade guacamole and pico de gallo can also boost the flavors.

Looking for a low-carb option? Serve the skillet with cauliflower rice or roasted veggies. The options are endless for a delicious Mexican-inspired meal.

Suggested Side Dish Recipes

  • 30-Minute Pinto Beans and Rice
  • Vibrant 5-Minute Cilantro Lime Sauce
  • 1-Pan Mexican Chicken & Rice
  • Chunky Tomato Salsa
  • Cilantro Lime Slaw

These sides not only match the enchilada skillet’s flavors but also add variety in texture and nutrients. They help make your meal balanced and fulfilling.

Pro Tips for the Perfect Enchilada Skillet

Take your Healthy Enchilada Skillet to the next level with these expert tips. Mastering a few tricks can turn this Mexican dish into a family favorite. It’s perfect for busy weeknights.

Melt the Cheese Properly

For the best taste and texture, let the cheese melt fully before serving. This makes the topping gooey and blends well with the spices and other ingredients.

Cook the Chicken Thoroughly

If you’re using raw chicken, make sure it’s cooked all the way through before adding the rest. This step ensures the meat is safe and delicious.

Enhance Flavors with Toasted Spices

To bring out the spices’ warm, aromatic flavors, toast them briefly in the skillet before adding the wet ingredients. This simple trick adds depth to your dish.

Streamline Prep with Time-Saving Hacks

For a quick start, use pre-chopped veggies or pulse ingredients in a food processor. These shortcuts will get your Enchilada Skillet ready fast.

Prep TimeCook TimeTotal TimeServingsCalories
10 minutes10 minutes20 minutes6 people356 kcal

With these pro tips, your Healthy Enchilada Skillet will be a hit. Enjoy the perfect mix of flavor, convenience, and delicious results.

Conclusion

The Healthy Enchilada Skillet is a great easy Mexican dinner for busy nights or casual gatherings. It’s full of flavor, easy to make, and good for you. This versatile skillet meal will quickly become a favorite in your home.

This dish has everything: tasty chicken and rice, healthy enchilada sauce, and fresh toppings. It’s perfect for making a quick, satisfying meal. Or, it’s great for impressing friends with a tasty, healthy Mexican dish.

Try the Healthy Enchilada Skillet tonight. It’s a mix of delicious taste, health benefits, and ease. It’s sure to become a hit in your kitchen.

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