Partners in Prep

Posted on Jan 17, 2019 by Hilton Head Health

 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




6 cups 

Vegetables for roasting, diced (zucchini, peppers, onions, etc.)
1 teaspoon Olive oil
¼ teaspoon Salt
¼ teaspoon Ground 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



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.


  • 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




2 teaspoons 

Olive oil
1 pound Chicken breast, diced
2 each Yellow onion, diced
3 each Bell Peppers, diced 
3 cups Zucchini, diced
1 each Jalapeno, minced
4 each Garlic cloves, minced
1 can Green chilies
3 cups Low-sodium chicken stock
2 Tablespoons Fresh oregano, chopped
1 Tablespoon Cumin
1 can Cannellini beans, rinsed and drained
1 can Northern beans, rinsed and drained
¼  cup Cilantro, fresh, torn 
2 each Avocado, cubed



  • 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



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