An enchilada, by definition, is a corn tortilla filled with various ingredients and drenched in cheese and sauce. Today’s recipe doesn’t involve any rolling of tortillas, nor does it require covering with copious amounts of cheese. However, every bite will remind you of the flavors of this popular comfort food.
As a dietitian specializing in digestive health and weight management, I can share my knowledge and experience for hours with my clients. However, knowledge without action doesn’t produce any fruit. And that action requires spending time in the kitchen. That’s why I always try to end my counseling sessions with the question “What are you going to make this week?”
Over time, I’ve come to realize that many people struggle with 1. time management, 2. ease of preparation and 3. cooking something that the whole family can enjoy. Thus began my journey of developing recipes, like this one, that tackle these common barriers.
With fewer than 10 ingredients and less than 30 minutes of cooking time, you and your whole family can sit down to a hearty and delicious meal. I used a store-bought enchilada sauce to keep the ingredient list down, but if you have some extra time, I suggest trying to make one from scratch. Also, feel free to add whatever vegetables you have on hand. A stir-fry is great for using up leftovers.
Serve alongside whole-wheat couscous to soak up all that delicious sauce and to amp up the intake of fiber and various cardioprotective, cancer-preventing nutrients, such as selenium and potassium. You can even make extra and save some for breakfast the next day in a Strawberry Couscous Breakfast Bowl.
Prep Time: 10 min
Cook Time: 20 min
Ease of preparation: easy
½ cup whole-wheat couscous (makes about 2 cups cooked)
½ cup water
1 pound lean ground turkey (I used 93% lean)
1 teaspoon olive oil
2 cups butternut squash, peeled, seeded and diced
1 cup broccoli florets
1 can (15 ounces) black beans, no-sodium-added
1 can (10 ounces) enchilada sauce
½ cup salsa
Optional toppings: cilantro, avocado, cheese, lime juice
Pour ½ cup of water into a small saucepan and bring to a boil over high heat. Pour ½ cup dry couscous into the saucepan. Stir well. Cover and let stand for 5 minutes. Fluff with a fork and set aside.
In a large skillet or wok, cook ground turkey over medium heat, breaking it up with a wooden spoon until cooked through and browned. Season with salt and pepper to taste. Transfer to a bowl and set aside. Drain excess fat and wipe the pan. Heat oil in the same pan over high heat. Add the squash and cook, stirring occasionally, until browned and softened, about 8 to 10 minutes. Add broccoli and cook for additional 3 to 5 minutes. Add the turkey, beans, enchilada sauce and salsa. Stir until all the ingredients are well combined.
Serve with couscous and top with cilantro, avocado, cheese, and/or fresh lime juice as desired.
Per serving: Calories 438; Fat 11 g (Saturated 3 g); Sodium 546 mg; Potassium 316 mg; Carbohydrate 51 g; Fiber 10 g; Sugars 7; Protein 31 g
Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.