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Partners in Prep

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 Meal prepping can be very intimidating when starting to get in the habit of planning and cooking meals. Lexi, @fatgirlfedup on Instagram, and Danny, @discoveringdanny, learn how to get started with Chef Karla Williams in the Healthy Kitchen with two amazing recipes! Enchilada Casserole and White Bean & Chicken Chili are two great recipes to try and meal prep with your partner or friend or as a wonderful weeknight meal.

 

 

 

  

Enchilada Casserole

 

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Ingredients:

6 cups 

Vegetables for roasting, diced (zucchini, peppers, onions, etc.)
1 teaspoonOlive oil
¼ teaspoonSalt
¼ teaspoonGround black pepper
1 can (15 ounces)

Corn, rinsed and drained

1 can (15 ounces)

Black beans, rinsed and drained

12 each

Corn tortillas

2 cups

Enchilada sauce

1 pound

Chicken, cooked, diced/shredded

1 cup

Cheddar cheese, shredded 

¼ cup

Cilantro, chopped

 

Method:

Roasting vegetables:
  • Preheat oven to 400˚F.
  • Cut vegetables into medium size chunks about the size of a quarter (they will shrink as they cook).
  • In medium-size bowl, add oil, salt and pepper.
  • Then toss chopped vegetables until they are evenly coated with oil and spices.
  • Place vegetables on lightly greased baking sheet.
  • Roast in oven for about 20-30 minutes, or until caramelized.
  • Remove from oven, allow to cool.

 

Casserole:
  • Heat oven to 400°F. Mist a 9×13-inch baking dish with cooking spray; set aside.
  • In a large bowl combine; roasted vegetables, corn, black beans, cilantro, and chicken.
  • Pour ½ cup of enchilada sauce in the baking dish, and spread until the bottom of the dish is evenly coated. Top with a layer of about 4 tortillas, so that the entire dish is covered.
  • Top evenly with ⅓ of the chicken mixture. Repeat with another layer of tortillas and chicken mixture.
  • Followed by a final layer of tortillas, chicken mixture, the remaining enchilada sauce, and top with cheese.
  • Cover the pan with aluminum foil, then bake for 20 minutes.
  • Remove pan and remove aluminum foil. Uncover and bake for 10 more minutes, until the cheese is thoroughly melted.
  • Remove from the oven and serve warm.

 

 

Nutrition:  Servings: 9   |   Serving size: ⅑   |   Calories: 330   |   Fat: 10 grams   |   Sodium: 660 milligrams   |   Carbohydrates: 35 grams   |   Protein: 25 grams   |   Fiber: 3 grams

 

 

Make a large batch and freeze it in small containers! It will last in the refrigerator for up to 6 months. Also, you can make this in a slow cooker, turn it on low and cook for 4-5 hours.

  

 

 

White Bean and Chicken Chili

 

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Ingredients:

2 teaspoons 

Olive oil
1 poundChicken breast, diced
2 eachYellow onion, diced
3 eachBell Peppers, diced 
3 cupsZucchini, diced
1 eachJalapeno, minced
4 eachGarlic cloves, minced
1 canGreen chilies
3 cupsLow-sodium chicken stock
2 TablespoonsFresh oregano, chopped
1 TablespoonCumin
1 canCannellini beans, rinsed and drained
1 canNorthern beans, rinsed and drained
¼  cupCilantro, fresh, torn 
2 eachAvocado, cubed

 

Method:

  • Preheat a large soup pot on medium-high heat.
  • Sauté chicken, onion, peppers, zucchini, jalapeno, and garlic for 7-9 minutes, or until the vegetables become tender.
  • Add green chilies, chicken stock, oregano, cumin, and beans. Turn the heat down to low and let simmer for at least 30 minutes or up to 3 hours.
  • Garnish with cubed avocado and fresh cilantro leaves.

 

Nutrition:  Servings: 8   |   Serving size: 1 ½  ounce   |   Calories: 310   |   Fat: 11 grams   |   Sodium: 170 milligrams   |   Carbohydrates: 35 grams   |   Protein: 20 grams   |   Fiber: 8 grams