Healthy Winter Meals
By: Jacqueline Gomes, RDN, MBA
Nothing says winter like cozy winter meals! Turn your favorite comfort foods into deliciously healthy meals with just a few modifications, for instance add in more veggies or switch out a higher fat ingredient for a lower fat ingredient.
Need some ideas?
- Add in veggies like mushrooms, zucchini, carrots, onions and peppers to omelets, stews and casseroles.
- Use 97% lean ground meats in place of higher fat 85% lean to reduce your intake of saturated fats.
- Focus on lean proteins such as skinless poultry, fish and tofu. A store bought rotisserie chicken is a super easy and convenient way to meet your protein goals.
- Replace higher fat dairy products with lower fat dairy, or reduce the amount used in recipes.
- Incorporate vegetable soups and stews into your weekly meal rotation to up the nutrition without sacrificing flavor.
A nutritious spin on traditional enchiladas by simply adding in more vegetables to this already delicious, comfort food dish.
Prep: 15 minutes
Makes: 6 (2 enchilada) servings
- 1 pound Perdue Rotisserie chicken, skin removed, shredded
- 2 cups chopped mushrooms (6.6 oz)
- ¾ cup minced onion, ½ onion 4oz
- ¼ cup minced bell pepper
- 2 carrots, minced (3oz)
- 1 teaspoon olive oil
- 24 ounces salsa, separated (mild or spicy)
- 2 tablespoons taco seasoning
- 1 cup shredded Mexican cheese
- 12 corn or flour tortillas
- ½ cup minced Cilantro
- 1 avocado, diced
- Preheat oven to 400 degrees F.
- Heat olive oil in a Dutch oven over medium heat, add in carrots, onion, pepper and mushrooms. Cook until soft (about 5 minutes). Stir in taco seasoning.
- Meanwhile stir 2 cups of salsa and chicken together in a large bowl.
- Stir chicken/salsa mixture into vegetables in Dutch oven. Remove from heat.
- Fill each tortilla with chicken/veggie mixture, roll and place seam side down in a baking dish. Continue until all tortillas are filled and placed in dish.
- Top with a few tablespoons of salsa, followed by shredded cheese.
- Bake for 15 to 20 minutes. Remove from heat and top with cilantro and diced avocado.
Nutrition Information for 2 Enchiladas: 478 Calories; 45g carbs; 17g fat; 2,200mg sodium; 10g fiber