If you are looking for a wholesome, crowd-pleasing meal that is packed with flavor and nutrition, the One-Pan Healthy Enchilada Dinner Skillet is a perfect choice. Combining the classic flavors of enchiladas with the convenience of a single pan, this recipe makes weeknight dinners a breeze.
Enchiladas have a rich history, dating back to the Aztec times when corn tortillas were rolled around small fish and eaten as a staple food.
Over the centuries, this dish has transformed and adapted, becoming a beloved staple in Mexican and Tex-Mex cuisine, often filled with vibrant vegetables, lean meats, and zesty sauces. The One-Pan Healthy Enchilada Dinner Skillet draws inspiration from this legacy while incorporating modern cooking techniques and health-conscious ingredients.
What sets this recipe apart is its focus on both nutrition and simplicity. Using just one skillet means less cleanup and more time to enjoy your meal with family or friends.
This recipe also allows for flexibility in ingredients, making it easy to adapt to dietary preferences or what you have on hand. Whether you are a busy professional, a parent seeking a family-friendly solution, or someone new to cooking, this dish delivers flavor and nourishment in under an hour.
For those interested in learning more about the origins and cultural significance of enchiladas, check out this informative article from "Serious Eats" (https://www.seriouseats.com/the-food-lab-history-of-enchiladas). Embrace the tradition and versatility of enchiladas with this healthy, one-pan approach that fits right into your modern lifestyle.
Ingredients for One-Pan Healthy Enchilada Dinner Skillet
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 medium zucchini, chopped
- 1 pound lean ground turkey or chicken
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/2 teaspoon sea salt
- 1 (15-ounce) can black beans, drained and rinsed
- 1 cup frozen corn kernels
- 1 (14.5-ounce) can fire-roasted diced tomatoes, undrained
- 1 (10-ounce) can red enchilada sauce (low sodium if possible)
- 6 small corn tortillas, cut into strips
- 1 cup shredded reduced-fat cheddar cheese
- 1/2 cup fresh cilantro, chopped
- 1 avocado, sliced (for garnish)
- Sliced jalapeños (optional, for garnish)
- Lime wedges (for serving)
Instructions for Making One-Pan Healthy Enchilada Dinner Skillet
- Heat olive oil in a large, oven-safe skillet over medium heat. Add diced onion and sauté for about 2 minutes until softened.
- Add the garlic, red bell pepper, green bell pepper, and zucchini. Continue to cook for 3-4 minutes, stirring occasionally until vegetables begin to soften.
- Push the vegetables to the side of the skillet and add the ground turkey or chicken. Cook, breaking apart with a spatula, until fully browned.
- Sprinkle in cumin, chili powder, smoked paprika, pepper, and sea salt. Stir to coat the meat and vegetables in the spices.
- Stir in black beans, frozen corn, diced tomatoes with juice, and enchilada sauce. Mix well to combine all ingredients evenly.
- Gently fold in the tortilla strips, ensuring they are coated with sauce and incorporated throughout the skillet.
- Reduce heat, cover the skillet, and simmer for 10 minutes to allow flavors to meld and tortillas to soften.
- Remove the lid, sprinkle the shredded cheddar cheese evenly over the top. If your skillet is oven-safe, transfer it to the oven and broil for 2-3 minutes until the cheese is bubbly and golden.
- Remove from heat, garnish with fresh cilantro, avocado slices, and jalapeños if desired.
- Serve immediately with lime wedges on the side.
Nutritional Information
The One-Pan Healthy Enchilada Dinner Skillet is designed to provide a well-balanced meal, offering protein, fiber, vitamins, and minerals.
A typical serving (based on six servings) contains approximately 340-380 calories, 25-28 grams of protein, 9-12 grams of dietary fiber, 10-12 grams of fat (mainly from healthy sources like olive oil and avocado), and 38-45 grams of carbohydrates.
The inclusion of lean ground turkey or chicken keeps saturated fat levels low, while the abundance of vegetables ensures a generous supply of antioxidants, vitamin C, and potassium. Black beans and corn offer complex carbohydrates and further boost the fiber content, supporting digestive health and sustained energy.
The moderate use of reduced-fat cheese helps add flavor while keeping saturated fat in check, making this recipe appropriate for those monitoring their cholesterol or calorie intake.
For those seeking more detailed nutritional breakdowns or looking to track their macros, resources like the USDA FoodData Central (https://fdc.nal.usda.gov/) can provide comprehensive data about each ingredient. Choosing low-sodium enchilada sauce and canned goods further enhances the health benefits by reducing sodium intake, which is important for heart health.
This recipe fits well into a balanced diet, supporting weight management, stable blood sugar levels, and overall well-being.
Wine/Beverage Pairings With One-Pan Healthy Enchilada Dinner Skillet
Pairing beverages with your One-Pan Healthy Enchilada Dinner Skillet enhances the dining experience. A light, crisp white wine like Sauvignon Blanc or a dry Riesling complements the dish's bold spices without overpowering the flavors.
For red wine lovers, a Pinot Noir or Grenache provides subtle fruitiness that balances the tomato-based sauce. If you prefer non-alcoholic options, sparkling water with a squeeze of lime or a homemade agua fresca made with watermelon or cucumber offers a refreshing contrast to the savory skillet.
For a more festive occasion, a classic Mexican beer such as Modelo Especial or Pacifico also pairs well, especially when served cold with a lime wedge. Choose a beverage that matches your preferences and enhances the vibrant flavors of this healthy enchilada dinner.
Cooking Tips and Variations
For best results with your One-Pan Healthy Enchilada Dinner Skillet, start by prepping all vegetables and measuring spices before you begin cooking. This ensures a smooth process and even cooking.
If you prefer a vegetarian version, simply omit the meat and double the beans or add more vegetables like mushrooms and spinach for extra fiber and nutrients. For those sensitive to heat, you can adjust the amount of chili powder or omit sliced jalapeños from the garnish.
If you like a crispier tortilla texture, reserve some tortilla strips and add them to the top right before broiling. You can also experiment with different beans, such as pinto or kidney beans, or use a blend of cheeses for deeper flavor.
If you need to make this dish gluten-free, ensure your corn tortillas and enchilada sauce are certified gluten-free. For meal prepping, assemble the recipe up to the point of adding cheese, refrigerate, and then broil with cheese just before serving.
The skillet reheats beautifully, making leftovers a quick and healthy lunch option. For a heartier version, you can add cooked brown rice or quinoa into the skillet. For tips on cooking with cast iron or oven-safe skillets, visit The Kitchn's advice on skillet care (https://www.thekitchn.com/how-to-cook-with-cast-iron-251268).
Serving Suggestions
When serving your One-Pan Healthy Enchilada Dinner Skillet, presentation and accompaniment can elevate the meal from everyday dinner to a memorable gathering. Scoop generous portions directly from the skillet and serve hot, allowing the melted cheese and aromatic cilantro to entice your guests.
This dish pairs wonderfully with a simple side salad of romaine, cherry tomatoes, and a light lime vinaigrette, balancing the rich, savory flavors. You can also offer a side of brown rice or quinoa for those seeking extra fiber and whole grains.
For a colorful family-style spread, set out small bowls of additional garnishes such as diced red onion, chopped tomatoes, sliced radishes, or extra avocado. A bowl of Greek yogurt or light sour cream on the side is perfect for those who enjoy a creamy topping without excess calories.
Offer lime wedges to let everyone brighten their plate to taste. For a festive touch, serve with warm corn tortillas or a basket of baked tortilla chips for dipping.
This skillet is equally ideal for casual weeknights or entertaining guests, as it looks stunning right from the oven and encourages communal sharing. If you’re serving a larger group, simply double the recipe and use a larger skillet or Dutch oven.
Remember, this dish tastes just as delicious as leftovers, making it an excellent choice for meal prep or next-day lunches.
One-Pan Healthy Enchilada Dinner Skillet Health Benefits
The One-Pan Healthy Enchilada Dinner Skillet is brimming with health benefits, making it a smart choice for those seeking nutritious yet satisfying meals. By emphasizing lean protein from ground turkey or chicken, this dish supports muscle maintenance and satiety, which is vital for weight management and overall health.
The generous inclusion of vegetables like bell peppers, zucchini, and tomatoes delivers an array of antioxidants, fiber, and vitamins such as vitamin C, vitamin A, and potassium, crucial for immune function and heart health. Black beans add plant-based protein and fiber, promoting digestive health and steady blood sugar levels.
Choosing olive oil as the cooking fat introduces heart-healthy monounsaturated fats, while avocado garnish provides additional healthy fats and essential nutrients. Opting for low-sodium canned products and cheese ensures this dish remains heart-friendly and suitable for those monitoring their sodium intake.
The use of corn tortillas keeps the dish gluten-free, catering to those with gluten sensitivities. Overall, this dish offers a balanced macro- and micronutrient profile, aligns with Mediterranean and DASH diet principles, and is suitable for families seeking wholesome comfort food.
FAQs About One-Pan Healthy Enchilada Dinner Skillet
Can I make the One-Pan Healthy Enchilada Dinner Skillet vegetarian?
Absolutely! Simply omit the ground turkey or chicken and increase the amount of beans or add extra vegetables such as mushrooms, spinach, or sweet potato. The dish will remain hearty and delicious.
Can I prepare the skillet ahead of time?
Yes, you can assemble the skillet up to the point of adding cheese, cover, and refrigerate. When ready to serve, sprinkle with cheese and broil until bubbly. It's also excellent for meal prep, with flavors developing even more after a day in the refrigerator.
What can I use instead of corn tortillas?
You can substitute corn tortillas with small whole wheat tortillas or gluten-free alternatives. The texture may vary slightly, but the dish will remain flavorful. Just ensure the tortillas are cut into strips for even distribution.
How spicy is this recipe?
The One-Pan Healthy Enchilada Dinner Skillet is moderately spiced, but you can easily adjust the heat by reducing or increasing the chili powder and omitting or adding jalapeños to suit your taste.
Can I freeze leftovers?
Yes, this dish freezes well. Store in an airtight container for up to 2-3 months. Thaw overnight in the refrigerator and reheat in the oven or microwave until heated through.
The One-Pan Healthy Enchilada Dinner Skillet is a vibrant, flavorful meal that marries tradition with modern nutrition and convenience. With its rich combination of lean protein, fiber-rich beans, and antioxidant-packed vegetables, this recipe is a true winner for those seeking both taste and health benefits. The easy, one-pan cooking method means minimal cleanup and maximum enjoyment, perfect for busy weeknights or family gatherings. With plenty of options for customization and serving, this dish will quickly become a staple in your household. Give this recipe a try, and experience the delightful fusion of comfort and nutrition that only a healthy enchilada skillet can provide.
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 small onion, diced
- 1 red bell pepper, diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (10 oz) enchilada sauce
- 1 cup frozen corn
- 6 small corn tortillas, cut into strips
- 1/2 cup shredded reduced-fat cheddar cheese
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
Instructions
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1Heat olive oil in a large skillet over medium heat. Add diced onion and red bell pepper, sauté for 3-4 minutes until softened.
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2Add ground turkey to the skillet. Cook, breaking it up with a spoon, until browned and cooked through, about 5-6 minutes.
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3Stir in black beans, corn, cumin, chili powder, salt, and pepper. Cook for 2 minutes until well combined.
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4Pour in enchilada sauce and add tortilla strips. Stir gently to combine. Simmer for 8-10 minutes, allowing the tortillas to soften and absorb the sauce.
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5Sprinkle shredded cheddar cheese evenly over the skillet. Cover and cook for 2-3 minutes until the cheese is melted.
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6Remove from heat. Garnish with chopped cilantro and serve hot.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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