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Challenge: Healthy Swaps

Healthy Enchilada Bowl

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We all want to keep on track with our New Year's resolution of healthier eating, so try my quick and easy food swaps. I love to make my favorite comfort dishes healthier by adding making my own sauces and swapping out a few ingredients with healthier options that are still delicious. Update on 4.28.16 - Hey everyone, remember this post from January? I was on WTSP Studio 10 Live in Tampa/Sarasota showing how I make my comfort dishes a little healthier. Well after seeing The Today Show this morning and Dr. Oz showing his 28 Day Shrink Your Stomach Challenge, I thought I would re-edit this post just in time for the May challenge and Cinco de Mayo. So if you are following along with Dr. Oz's challenge and you want to keep on track, even during Cinco de Mayo, then make this Healthy Enchilada Bowl. I would omit the cheese to make this dish dairy free. Also, check out my Ancho Chile Asparagus Guacamole. This will also be a great guacamole to make during the 28 day challenge.

Healthy Enchilada Bowl

  • Servings: 1 cup
  • Yield: 4 servings
  • Prep Time: 10 min
  • Cooking Time: 20 min

Ingredients

  • 3 tablespoons coconut oil
  • 2 tablespoons coconut flour
  • 2 teaspoons chili powder
  • 2 teaspoons cumin, divided
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoons salt, divided
  • 2 tablespoons tomato paste
  • 3 cups chicken stock, divided
  • ½ cup harissa
  • 1 cup quinoa
  • 2 cups cooked chicken breast, shredded or cubed
  • ½ cup shredded cheddar cheese (leave out if you are dairy free)
  • ½ cup corn
  • 1 cup black beans, drained and rinsed
  • ½ cup red pepper, diced
  • 1 cup avocado, diced

Preparation

  1. Cook oil and flour in a saucepan over medium heat for 2-3 minutes, then add chili powder, half the cumin, garlic, onion powder, half the salt and tomato paste to combine. Stir in 1 cup of chicken stock and the harissa and cook until thickened.
  2. Add quinoa, remaining salt, cumin and chicken stock in a saucepan and bring to a boil. Then reduce heat to simmer and cover for 12-15 minutes, or until liquid has absorbed.
  3. In a large dish, add the quinoa and enchilada sauce along with the remaining ingredients and stir to combine. Add mixture to bowls and serve. Garnish with your favorite toppings.

Recipe Tags

Optional Garnishing: LettuceCilantroDiced Tomato or Pico de Gallo Greek Yogurt Tortilla ChipsPickled Avocado or Guacamole My healthy substitutes: Instead of wrapping enchiladas in corn tortillas, I crumble one tortilla chip over the bowl for the flavor without the extra calories.Use quinoa or farro instead of Spanish rice. Use quinoa if you want to keep this dish gluten-free. Make your own enchilada sauce using coconut oil and coconut or almond flour. This keeps the sauce gluten free and adds a touch of sweetness to counteract the spiciness of the chili and Harissa flavors.Use black beans instead of refried beans.Use Greek yogurt instead of sour cream. d1df10a247392734d5f91e6c88ce6af95eddc0bc802fd57c4cb6fa3daba252bde3de72fd79fc1a3e

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