Clean Sweep of the Week!

ricecasricecas

Doesn’t this look delicious???

I love Mexican food myself and I enjoy figuring out ways to make casseroles like this one healthier! Take a look at the original recipe and then check my swaps below!

You can find the original recipe here: http://www.jocooks.com/main-courses/poultry-main-courses/chicken-enchilada-rice-casserole/

Ingredients (Serves 12)

  • 3 cooked chicken breasts, shredded
  • 2 cups dry Basmati rice
  • 2 cans (10 oz each) Enchilada sauce (I used Old El Paso)
  • 1 can (16 oz) refried beans (I used Old El Paso)
  • 1 cup white cheddar, shredded
  • 1 cup Monterey Jack cheese, shredded
  • 1 can (11 oz) corn kernel
  • cilantro for garnish
  • salt and ground black pepper to taste

Instructions

  1. Cook the rice. I cooked it with 4 cups of water and ¼ cup of butter.
  2. Preheat oven to 350 F degrees.
  3. Mix the 2 cheeses together.
  4. In a large bowl mix the shredded chicken with the enchilada sauce, refried beans and half of the cheese. Add rice, season with salt and pepper if needed, and mix well. Pour rice mixture into a large casserole dish. Top with corn then with remainder of cheese.
  5. Bake for about 20 to 30 minutes or until cheese melts and is bubbly.
  6. Garnish with chopped cilantro and serve warm.

Nutrition Information (per serving)

Calories: 431 Fat: 11.0g Saturated fat : 5.0g Trans fat: 0.0g Carbohydrates: 66.6g Sugar: 1.3g Sodium: 282mg Fiber: 15.5g Protein: 25.3g Cholesterol: 54mg

Can you pick out the major offenders to your waistline??

Here are my swap suggestions below!

Ingredients

  • 3 cooked chicken breasts, shredded
  • 2 cups cauliflower rice
  • 1 can Enchilada sauce
  • 1 can Organic refried beans (highest fiber, lowest sugar, lowest fat option you can find)
  • 1 cup 2% low fat cottage cheese
  • 1 Tbsp. unsweetened almond milk
  • 1/2 cup Mozzarella Cheese, shredded
  • 1 can (11 oz) corn kernel, OPTIONAL
  • cilantro for garnish
  • salt and ground black pepper to taste

Instructions

  1. Make the cauliflower rice.
  2. Preheat oven to 375 F degrees.
  3. Mix the cottage cheese and milk together in a blender and blend until smooth.
  4. Mix the 2 cheeses together.
  5. In a large bowl mix the shredded chicken with the enchilada sauce, refried beans and half of the cheese mixture.
  6. Add cauliflower rice, season with salt and pepper if needed, and mix well.
  7. Pour rice mixture into a large casserole dish.
  8. If you are using the corn, top with corn then with remainder of cheese.
  9. Bake for about 20-30 minutes or until cheese melts and is bubbly.

Garnish with chopped cilantro, non-fat plain Greek yogurt “sour cream”.

 

NEW Nutrition Information

Calories: 190 Fat: 4g Saturated fat : 1.0g Trans fat: 0.0g Carbohydrates: 17g Sugar: 3.3g Sodium: 400mg Fiber: 4g Protein: 21g Cholesterol: 41mg

Try it out and let me know how it goes!

 

Viva Mexicana!

j2

Liz Jackson

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