BEEF ENCHILADA CASSEROLE

 

Boil or grill.. Learn the healthy way to cook meat:

Cooking meat properly kills harmful bacteria such as salmonella and E. coli, which can cause food poisoning that leads to illness or even death. However, cooking meat can reduce its antioxidant capacity, depending on how and for how long it is cooked. Nutrients can also be lost. During the cooking process, heating meat to high temperatures for long periods can lead to the formation of harmful compounds that may increase the risk of disease.

Roasting and baking:

The term roasting usually refers to cooking meat in a large dish called a roasting pan. This can also be done using the rotisserie oven. This technique is usually reserved for cooking large cuts of meat or whole animals, such as chicken or turkey.

Roasting and baking temperatures range from 149-218°C and cooking time may vary from 30 minutes to an hour or more, depending on the type and cut of meat. In general, roasting and baking are healthy forms of cooking that result in minimal loss of vitamin C. However, during long cooking times at high temperatures, up to 40% of the B vitamins may be lost in the juices that drip from the meat.

Grilling and poaching:

Grilling and poaching are very similar methods of dry heat and high temperature cooking. Grilling involves cooking with a heat source directly below your food, such as an open grill or barbecue. Grilling temperatures typically range from (190-232°C).

In grilling, the heat source comes from above, like a broiler in an oven, grilling takes place at very high temperatures, usually between (260-288°C), and grilling is very popular because it imparts delicious flavor to meat, especially steaks and burgers, often This cooking method often produces chemicals that may be harmful.

When meat is grilled at high temperatures, the fat melts and drips onto the grill or cooking surface. This results in toxic compounds called polycyclic aromatic hydrocarbons (PAHs) that can leach up and leach into meat. PAHs have been linked to several types of cancer, including breast and pancreatic cancer.

What is the healthiest way to cook meat?

From a health standpoint, the best ways to cook meat are slow cooking and pressure cooking. However, all methods of cooking meat have advantages and disadvantages, and some of the most popular types, including grilling and deep frying, are of concern due to the high levels of toxic byproducts that produce it.

Parboiling and other forms of moist heat cooking at lower temperatures produce fewer of these compounds, but can lead to loss of vitamins.

BEEF ENCHILADA CASSEROLE

Prep Time: 20 mins | Cook Time: 35 mins | Total Time: 55 mins | Servings: 8 people

 

This is the perfect comfort food! Every bite of this cheesy casserole will surely make your day! Add this to your list now!

Ingredients:

Enchilada Ingredients:

1 pound ground beef

1 10 oz can red enchilada sauce (Or make the homemade recipe below)

1 12 oz package frozen whole kernel corn

1 16 oz can of refried beans

12 soft corn tortillas

1 15 oz can black beans, drained and rinsed

1 14.5 oz petite diced tomatoes, undrained

3 c shredded cheese, (I recommend the Mexican blend)

1 tbsp chilli powder

1.5 tsp cumin

1/2 tsp garlic powder

3/4 tsp salt

Homemade Red Enchilada Sauce:

1 Tbsp Extra Virgin Olive Oil

2 cloves garlic, minced

1/2 tsp oregano, dried

2.5 tsp chilli powder

1/2 tsp basil, dried

1/8 tsp black pepper

1/8 tsp salt

1/4 tsp cumin, ground

1 tsp parsley, dried

1/4 c salsa

6-oz tomato sauce

1.5 c water

Directions:

Step 1: Prepare the oven and preheat to 175 degrees C or 350 degrees F.

Step 2: Place a skillet on the stove and turn the heat to medium.

Step 3: Add beef and cook until brown.

Step 4: Place the enchilada sauce on a baking dish and spread it on the bottom.

Step 5: Refer to the instructions on the package of the corn to cook.

Step 6: Distribute evenly half of the refried beans on 6 corn tortillas.

Step 7: Arrange the tortillas on top of the sauce side up.

Step 8: In a mixing bowl, add the rest of the enchilada sauce, black beans, spices, corn, ground beef, undrained tomatoes, and salt. Stir until well mixed.

Step 9: Place half of the beef enchilada mixture on top of the corn tortillas and spread it evenly.

Step 10: Spread 1 cup of cheese over the beef mixture.

Step 11: Repeat the process with the rest of the 6 tortillas.

Step 12: Place the remaining filled tortillas in the 13 x 9 baking dish, top with enchilada mixture, and sprinkle over the rest of the shredded cheese.

Step 13: Place it inside the preheated oven and bake for 35 minutes until done.

Step 14: Remove from the oven and allow it to cool for at least 5 minutes.

Step 15: Slice into 8 or 12 pieces.

Step 16: Top each slice with enchilada toppings.

Step 17: Serve and enjoy!

Gluten-Free Red Enchilada Sauce:

Step 1: Place a large saucepan on the stove and turn the heat to medium.

Step 2: Add in the garlic and cook for 2 minutes or until aromatic.

Step 3: Add in chilli powder, oregano, ground black pepper, basil, cumin, salsa, tomato sauce, and salt. Stir until well mixed, then pour water.

Step 4: Allow the mixture to boil.

Step 5: Simmer for 15 to 20 minutes on low heat.

Step 6: Serve and enjoy!

Nutrition Facts:

Calories: 379kcal | Carbohydrates: 22g | Protein: 23g | Fat: 23g | Saturated Fat: 10g | Cholesterol: 66mg | Sodium: 835mg | Potassium: 397mg | Fiber: 4g | Sugar: 2g | Vitamin A: 859IU | Vitamin C: 2mg | Calcium: 542mg | Iron: 3mg