Tag Archives: easy

Quick and Easy Enchiladas

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Quick and Easy 15-Minute Enchiladas

By Sydney Engberg

Needing a quick main dish? Trying to cook on a budget? This easy enchilada recipe is great for those who are new to cooking and tastes amazing. Plus, I was able to find all the ingredients at a local grocery store for less than $6.00!

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I bought all my ingredients for under $6.

Makes 8 servings (serving size = 1 enchilada)

Ingredients:

  • 3 cups chili without beans (or a 24 oz can)
  • 1 ½ cups refried beans (can use low sodium, non-fat beans)
  • 2 cups low-fat shredded cheese (Cheddar or Monterey jack)
  • 8 large flour tortillas

Directions:

  1. Preheat the oven to 350 degrees.
  2. Spray a cookie sheet or glass baking pan with nonstick cooking spray.
  3. Heat chili and refried beans in a medium saucepan until warm (do not boil).
  4. Scoop about half a cup of the chili mixture into a tortilla, sprinkle with cheese, and roll up.
  5. Repeat for all 8 tortillas laying them side by side on the baking sheet.
  6. Spoon the remaining chili mixture on top of the rolled tortillas and sprinkle with the rest of the cheese.
  7. Bake for 10-12 minutes.

Sydney’s Gluten-Free Modifications

I am not able to consume products that contain gluten (such as flour tortillas) and so I made a few modifications to the original recipe. So for all my gluten-free pals out there; you too can have these delicious enchiladas!

  • Use soft white corn tortillas instead of flour tortillas.
  • In a glass dish lay down a layer of tortillas (they are smaller so they don’t roll well).
  • Spoon in a layer of chili mixture, sprinkle with cheese, and then start another layer of tortillas.
  • Repeat until you have about 2 inches of “enchilada lasagna.”
  • Bake for 12-14 minutes.

Enchilada Storage Instructions

If you are cooking for yourself or just have too many to eat, these taste wonderful as leftovers.

  • Let enchiladas cool entirely, but do not leave out for more than 2 hours after removing them from the oven. (It’s okay to put them in the refrigerator warm.)
  • After they have cooled, wrap entire pan tightly in plastic wrap or tin foil and place in refrigerator. (Don’t wrap them if they are still warm as they may accumulate moisture and become soggy.)
  • Or place individual enchiladas in plastic bags and place in refrigerator for easy leftover meals!

I really loved the way that this recipe turned out! It was simple and had a good base flavor. Because it is very basic, there are a lot of ways that you could spice it up and make it your own. For example, adding some chicken or beef to the chili mixture or throwing some fresh pico de gallo on the top would add even more flavors and textures.

Recipe source: USDA What’s Cooking – USDA Mixing Bowl

Versatile Coleslaw

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This recipe will help you make half your plate fruits and vegetables. Cabbage can be steamed, baked, or stuffed, as well as eaten raw.
Makes: 6 servings (approximately 1 cup, each)

Ingredients

  • 6 cups cabbage (shredded)
  • 1 carrot (cleaned, peeled, and shredded)
  • 2 tablespoons light mayonnaise
  • 1/2 cup cider vinegar (or white vinegar)
  • 1/4 cup sugar
  • 1 teaspoon mustard (or dry mustard seed)
  • 2 teaspoons celery seed (if you like)
  • 1/4 teaspoon salt (optional)

Directions

  1. Place the shredded cabbage and carrots in a large bowl.
  2. In a separate bowl add mayonnaise, vinegar, sugar, mustard, and salt. If using celery seed, add that too.
  3. Mix the cabbage and carrots well with the dressing.
  4. Chill in the refrigerator for at least 1 hour before serving.

Source: Available at www.usda.gov/whatscooking and adapted from food.com

Alice’s Notes: This is a very basic coleslaw recipe that can be made from ingredients you probably already have in your kitchen, especially the dressing ingredients. Possible alternative purchased salad dressings include: classic coleslaw dressing, ranch dressing and poppy seed dressing. Other ingredients you could add include:

  • Sliced or diced apples
  • Mandarin oranges
  • Diced green pepper
  • Raisins or dried cranberries
  • Green onions
  • Sunflower seeds
  • Peanuts
  • Pineapple

 

Baked Lentils Casserole

Lentils 11 - Final 2

(This blog was created by guest blogger, Mollie Stover, a nutrition exercise health science and dietetic student at the Univerity of Nebraska-Lincoln.)

Are you interested in incorporating more nutritious, meatless meals into your diet?  If you are, this Lentil Casserole is an excellent recipe for you.

This quick and easy recipe provides a delectable lentil-vegetable medley that is rich in protein, fiber, vitamin A, vitamin C, and iron.

Lentils 1 - Ingredients 2

  • Yield: 5 servings
  • Cooking time: 1 hour
  • Preparation time: 15 minutes

Ingredients:

  • 1 cup lentils (rinsed)
  • ¾ cups water
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup chopped onion
  • ¼ teaspoon garlic powder
  • 1 can diced tomatoes (16 ounces)
  • 2 thinly chopped carrots
  • ½ shredded cheddar cheese

Instructions:

  1. Heat oven to 350 degrees Fahrenheit
  2. Rinse lentils in a colanderLentils 5 - Colander 2
  3. Combine lentils, water, onion, tomatoes, and seasoningLentils 7 - Tomato and Onion 2
  4. Cover tightly with tinfoil or a lid and bake for 30 minutesLentils 9 - Foil 2
  5. Remove from oven and stir in carrots Lentils 8 - Carrot Addition 2
  6. Cover once again and place in oven for an additional 30 minutes
  7. Remove from oven and sprinkle cheese on topLentils 10 - Cheese 2
  8. Bake, uncovered, for an additional 5 minutes or until the cheese has melted
  9. Enjoy!

Recipe Source: University of Wisconsin, Cooperative Extension Service

 

 

Quick Black Bean Soup

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This blog was created by guest blogger Rachel Wulf, a dietetic student at the University of Nebraska- Lincoln.

Are you too tired to come home from work and prepare a full-fledged dinner when all you want to do is sit down and relax? This 20-minute recipe makes a perfect quick meal!

The black beans and celery in this recipe provide an ample amount of fiber to help keep you fuller longer. Likewise, the fresh celery, onion, garlic, black beans, and salsa provide an array of essential nutrients, such as Vitamin C, inulin, and several other minerals.

Ingredients

Ingredients
1 cup onion (chopped)
3⁄4 cups celery (chopped)
2 teaspoons garlic (chopped)
1 1⁄2 cup beef broth (fat removed)
2 cans black beans (15 oz. each, drained and rinsed)
1⁄2 cup salsa (thick and chunky)
1 1⁄2 teaspoon cumin
1⁄2 teaspoon onion powder
1⁄4 teaspoon oregano (dried)

Chopped Veggies 2.jpg

Instructions
1. Combine all ingredients in a saucepan.
2. Cover and simmer for 20-25 minutes or until vegetables are tender.
3. Spice up your soup even further with a little bit of sour cream or shredded cheese and enjoy!

Source:http://recipefinder.nal.usda.gov/recipes/black-bean-soup