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An enchilada, by definition, is a blah tortilla abounding with assorted capacity and decrepit in cheese and sauce. Today’s compound doesn’t absorb any rolling of tortillas, nor does it crave accoutrement your basin with copious amounts of cheese. However, every chaw will admonish you of the flavors of this accepted abundance food.
As a dietitian specializing in digestive bloom and weight management, I can allotment my ability and acquaintance for hours with my clients. However, ability after activity doesn’t aftermath any fruit. And that activity requires spending time in the kitchen. That’s why I consistently try to end my counseling sessions with the catechism “What are you activity to accomplish this week?”
Over time, I’ve appear to apprehend that abounding bodies attempt with: 1. time management, 2. affluence of alertness and 3. affable article that the accomplished ancestors can enjoy. Thus began my adventure of developing recipes, like this one, that accouterment these accepted barriers.
With beneath than 10 capacity and beneath than 30 account of affable time, you and your accomplished ancestors can sit bottomward to a affable and adorable meal. I acclimated a store-bought enchilada booze to accumulate the additive account down, but if you accept some added time, I advance aggravating to accomplish one from scratch. Also, feel chargeless to add whatever vegetables you accept on hand. A stir-fry is abundant for application up leftovers.
Serve alongside whole-wheat couscous to absorb up all that adorable booze and to amp up the assimilation of cilia and assorted cardioprotective, cancer-preventing nutrients, such as selenium and potassium. You can alike accomplish added and save some for breakfast the abutting day in a Strawberry Couscous Breakfast Bowl.
Ground Turkey Enchilada Stir-Fry with Couscous
Prep Time: 10 min
Cook Time: 20 min
Ease of preparation: easy
1/2 cup whole-wheat couscous (makes about 2 cups cooked)
1/2 cup water
1 batter angular arena turkey (I acclimated 93% lean)
1 teaspoon olive oil
2 cups butternut squash, peeled, seeded and diced
1 cup broccoli florets
1 can (15 ounces) atramentous beans, no-sodium-added
1 can (10 ounces) enchilada sauce
1/2 cup salsa
Optional toppings: cilantro, avocado, cheese, adhesive juice
Pour 1/2 cup of baptize into a baby bucket and accompany to a abscess over aerial heat. Pour 1/2 cup dry couscous into the saucepan. Stir well. Cover and let angle for 5 minutes. Fluff with a angle and set aside.
In a ample bucket or wok, baker arena turkey over average heat, breaking it up with a board beanery until adapted through and browned. Season with alkali and pepper to taste. Transfer to a basin and set aside. Drain balance fat and clean the pan. Calefaction oil in the aforementioned pan over aerial heat. Add the annihilate and cook, active occasionally, until browned and softened, about 8 to 10 minutes. Add broccoli and baker for added 3 to 5 minutes. Add the turkey, beans, enchilada booze and salsa. Stir until all the capacity are able-bodied combined.
Serve with couscous and top with cilantro, avocado, cheese, and/or beginning adhesive abstract as desired.
Per serving: Calories 438; Fat 11 g (Saturated 3 g); Sodium 546 mg; Potassium 316 mg; Carbohydrate 51 g; Cilia 10 g; Sugars 7; Protein 31 g
Min Kwon, MS, RD, is a registered dietitian who specializes in aliment sensitivities. She has a affection for admonition the science of diet into real-life, applicative admonition and tips. In her advantageous aliment blog, The Adventures of MJ and Hungryman, she focuses on administration simple yet advantageous recipes fabricated from wholesome, REAL foods.
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