What you'll need:
Homemade Enchilada Sauce
2 Tbsp extra virgin olive oil
2 Tbsp wheat flour
1 garlic clove, minced
1 small tomato, chopped
â cup low-sodium tomato sauce
1 Â¾ cup low-sodium chicken broth
1 tsp onion powder
2 Tbsp chili powder
1 tsp ground cayenne
Â½ Tbsp ground cumin
Â½ Tbsp Mexican oregano
Sea salt and pepper, to taste
1 Â½ lb chicken breasts
2 cups quinoa, cooked
1 15 oz can of black beans, drained
1 Â¼ cup frozen corn
2 cups homemade enchilada sauce (above)
1 Â¼ cup reduced-fat mozzarella and cheddar blend
Cilantro leaves, chopped, to taste
How to make it:
1. Preheat oven to 375Â°F. In a large nonstick skillet over medium, heat the olive oil. Add the wheat flour and cook, stirring frequently, until the mixture turns dark brown, about 3 minutes. Add the garlic and cook about 1 minute. Add the chopped tomatoes, tomato sauce, and 1 cup of the chicken broth. Stir, mashing the chopped tomatoes, until thickened, about 5 minutes. Add the remaining Â¾ cup of chicken broth, as well as the onion powder, chili powder, cayenne pepper, cumin, and Mexican oregano. Stir and remove from the heat. If you prefer a thinner sauce, add additional tablespoons of chicken broth until you reach your desired consistency. Season with salt and pepper. Set aside.
2. Fill a large pot with salted water and bring it to a boil. Add chicken breasts and boil until cooked through, about 10 minutes. Using tongs, remove the chicken and allow to cool slightly. Then, using two forks, shred the chicken breasts by pulling them apart.
3. In a large bowl, mix together the chicken, cooked quinoa, beans, corn, and homemade enchilada sauce.
4. In a large baking dish, pour in the mixture and top with cheese. Bake until cheese is golden brown, about 25 minutes. Serve immediately, topped with cilantro, or allow the casserole to cool to nearly room temperature before wrapping with foil and storing in the freezer. Makes 5 servings.
Nutrition information per serving: 404 calories, 41 grams (g) protein, 42 g carbs (7 g fiber), 10 g fat
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