Chicken
The easiest enchilada ever... Roasted chicken, black beans, a little cheese and corn tortillas are the beginning of a great tasting meal. Making enchiladas takes time that you don't always have but would still like to enjoy those wonderful flavors. Mama C has put together such a recipe for you. With Mama's Grill'n Rub and Papa's ingredients for enchilada sauce you will be able to have a great meal on the table in no time. Enchilada's are loaded with salt due to the sauce and cheese. They start out at over 700mg of sodium and climb as high as 2,500mg depending on where they are made. Mama C has put her recipe together with great taste and full bodied flavors at 351mg. It's so good you won't want to miss a single bite...
Nutritional Facts Per Serving - Serving's: 4
Calories 453; Sodium 332 mg; Fat 23g;
Protein 25 g; Carbohydrate 39g;
Cholesterol 69 mg; Dietary fiber 9g
Ingredients:
Enjoy,
From Our Unsalted Heart To Yours...1 1/2
3
8
7
1
1/2
1
1
3
1
3
3
8
1
The UnSalted Heart
Healthy Recipes with Great Taste
Designed To Help Lower Your Sodium For Life
A Heart Healthy Life Style
It’s important to prepare all of your ingredients before you start to cook.
Do all of your chopping, grating and pre-measuring, and you will have a great meal that is easy to make.
Papa T's Enchilada Sauce
Mama's Grill'n Rub
Chicken (boneless dark meat)
Black Beans (no salt added)
Grapeseed Oil
Onion - chopped
Garlic Clove - minced
Zucchini - chopped
Corn Kernels (Fresh or Frozen)
Carrot - chopped
Monterey Jack Cheese - shredded
Cheddar Cheese - shredded
Corn Tortillas
Serrano or Jalapeno Pepper - minced
(optional depending on how hot you like it )
cups
tsp
oz
oz (1/2 can)
Tbsp
large
large
medium
oz
large
oz
oz
large
small
Torn Tortilla Enchilada
Chicken Casserole
Recipe by
Tony & Carol LeDonne
After preparing your Enchilada sauce and Grill'n Rub it's time to roast or grill your chicken.
Season the chicken with 2 tsp of the Grill'n rub on all sides and let it sit for 15 to 30 minutes. To roast, pre-heat oven to 350 degrees. Lightly spray an oven pan with olive oil spray then place chicken into pan. Cover the pan with aluminum foil and place into oven. Roast for 25 minutes.Chicken will be done at 165 degrees on a meat thermometer. It will be sightly under-done. But not to worry as it will finish cooking in the enchilada casserole.
Remove chicken from oven and allow to cool sightly. Use a fork and shred the chicken and set aside... or grill on a barbecue for a bbq flavor then shred...
Papa T's Enchilada Sauce
1
1
1/2
1
2
2
1 1/2
1
1
tsp
pinch
small
small
8 oz cans
tsp
tsp
cup
small
Grapeseed Oil
Red Pepper Flakes
Onion (minced)
Garlic Clove (minced
Tomato Sauce (no salt added)
Cornstarch
Chili Powder
Water
Serrano Pepper - (optional)
(seeded & minced)Place oil into a small sauce pot and heat to low. Add the minced onions and slow cook till translucent. Add the minced garlic and serrano pepper and cook until you can smell the aroma, about for 2 minutes.
and slow cook till translucent. Add the minced garlic and serrano pepper and cook until you can smell the aroma, about for 2 minutes.Mix tomato sauce, chili powder & 3/4 cup of water into the pot and bring to a low boil. In a small cup mix together cornstarch and the remaining 1/4 cup of water till they are combined. Add the cornstarch mixture to the tomato sauce and simmer for 8 minutes. Sauce will become thick and smooth.
Makes 3 cups, so store the rest in the frig or freeze into cubes
Black Beans - drain beans and set aside.
(no need to rinse no salt beans)Tortillas - tear or slice tortillas in sections
and set aside till needed.Cheese - Using a grater, shred both cheddar and Monterey jack cheese. Mix together and set aside.
In a large skillet place grapeseed oil and a pinch of red pepper flakes and heat to medium. Saute onion with 1/2 teaspoon of grilln' Rub till soft (about 5 minutes). Add garlic and (optional) minced serrano pepper, cook for 2 minutes more. Add carrot and cook for 3 minutes. Add zucchini and corn with 1/2 teaspoon of grilln' rub and Cook for 3 minutes more. Remove from heat and mix the black beans into the cooked veggies. Set skillet off the heat to cool for 5 minutes. (beans will heat up from the residual heat).
Pre-heat Oven to 350 degrees.
Putting It All Together
In a 1 1/2 quart baking dish: squirt with olive oil spray. Place 1/4 cup of enchilada sauce on the bottom. Layer 1/3 of the torn tortillas over sauce. Spread 1/2 of the veggie-bean mix over tortillas. Place 1/3 of the
chicken over veggie-bean mix and 1/3 of the cheese. Spread 1/4 of the enchilada sauce on top and then
start the layering all over again. Tortillas, Veggie-bean mix, Chicken, Cheese and Sauce.
The last layer should be tortillas with sauce and cheese on top...
Cover baking dish with aluminum foil and place into oven. Bake for 30 minutes.
Remove foil then place back into oven for 5 minutes.
Remove from oven and allow casserole to rest for 10 minutes before serving.
Mama Carol’s Grill'n Rub
1 tsp: Thyme, Cayenne Pepper, Black Pepper
1 Tbsp: Cumin, Smoked Paprika,
Granulated Garlic, Granulated Onion,
Chili Powder, Brown Sugar,
Dry Mustard, No-Salt Seasoning
(Kirkland or Mrs.Dash)
In a small bowl, mix all ingredients till well blended.
You can also use a coffee / spice grinder to make a better balanced rub. Sprinkle onto your fix'ns. For best results let stand for a minimum
of 1/2 hour or up to over night in the refrigerator.
(And store the rest for next time)
Start by preparing Papa T's Enchilada Sauce and Mama Carol's Grill'n Rub
