Mexican cuisine is one of the easiest cuisines to make healthy adjustments without anybody being able to tell. There are a few exchanges you make to completely adjust the macronutrient profile. Do this and your dish will instantly become healthier and taste exactly the same:
Ground Beef –> Ground Turkey
Shredded Cheese –> Reduced Fat Shredded Cheese
Refried or Pinto Beans –> Black Beans (mash for the refried consistency)
Jasmine or Spanish Rice –> Brown Rice
Sour Cream –> Plain Greek Yogurt (tastes exactly the same but has about 10x the protein)
Butter –> Coconut Oil
Here’s my Healthy Enchilada Recipe that I made using ground turkey, low fat cheese, black beans, coconut oil, salsa, plain Greek yogurt, and tortillas:
1 lb ground turkey
1 can of black beans
1/4 cup shredded reduced fat cheese
1/2 cup of onion (diced)
1/2 cup of mild salsa
2 tsp. coconut oil
16 small flour tortillas
+ Sautee 1/2 cup of diced onions and 1/2 can of black beans in 2 tsp. of coconut oil on medium heat until the onions are golden.
+ Add 1 lb of ground turkey to the pan and mix until the black beans and onions are evenly distributed in the meat, and until the meat is evenly brown.
+ Set to low heat and stir occasionally.
Now that the meat is ready, you need to prepare the tortillas.
+ Place 5 small tortillas at a time in between two moist paper towels and microwave for 30 seconds. This should make the tortillas more pliable and easier to wrap with.
+ Once heated, place the tortillas across a baking pan.
+ Place 1-2 large spoonfuls (or 1 oz.) of meat in the center of the tortilla and wrap by first folding in the sides and then pulling one side over the meat using your fingertips to tuck the tortilla under the meat, and roll tightly. They should look like mini-burritos.
+ You should be able to make between 15-16 enchiladas.
+ Sprinkle 1/4 cup of shredded cheese evenly over the enchiladas.
+ Preheat your oven to 350 degrees Fahrenheit.
+ Place your enchiladas in the oven for 15-20 minutes.
+ Remove from oven and top with salsa, avocado , and for an extra protein boost, Greek yogurt.
This recipe makes roughly 16 healthy, super-filling enchiladas with 2 enchiladas making up 1 serving. For more healthy recipes follow me on Instagram and Facebook! Hit me with any questions or comments on Twitter.