Here is another pantry item to throw out! To find how to properly stock a pantry, check out my Pantry List in SECRETS TO A HEALTHY METABOLISM.Ingredients = Water, Tomato Paste, Modified Corn Starch, Spices, Salt, Onion Powder, Soybean and/or Cottonseed Oil, Garlic Powder, Hydrolyzed Corn Gluten, Soy and Wheat Gluten Proteins, Citric Acid, Dried Yeast, Soy Flour. Contains: soybeans and wheat
Do you still have pre-packaged Taco Seasoning in your pantry? If you do, check this out!
Ingredients: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).There are a few issues with using prepackaged spice mixes. First off, caramel coloring is a food dye that is in the process of being banned by the FDA due to it's links to causing cancer. Another issue is the maltodexterin...the danger is that maltodextrin is very high on the glycemic index: 105. This is 5 points higher than glucose which is 100. And, it is almost double that of sugar which is around 59. AND ingredients are listed in the order of prevalence...they don't even list a spice until the 4th ingredient! I'll stick to making a triple batch of my own mix and keeping it in my pantry!
"HEALTHIFIED" TACO SPICES
2 TBS chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp crushed red pepper flakes
1/2 tsp dried oregano
1 tsp paprika
3 tsp ground cumin
2 tsp Celtic sea salt
2 tsp fresh ground black pepper
In a bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container. Makes 20 servings.
NUTRITIONAL COMPARISON (per serving)
Store Bought Taco Seasoning = 20 calories, 4 carbs, 0 fiber
"Healthified" Taco Seasoning = 5 calories, 0.9 carbs, 0.4g fiber
ENCHILADA CASSEROLE
1 TBS coconut oil
2 skinless chicken breast - cooked and shredded (I used a crock-pot)
*OR you could use 1 lb grass fed ground hamburger
1/2 cup chopped onion
1 (7 oz) can chopped green chile peppers
2 TBS of taco seasoning (from above)
1/2 cup tomato sauce
2 eggs
2 cups cottage cheese
1 tsp Celtic sea salt
1/4 tsp freshly ground black pepper
1 (8 oz) package shaved chicken breasts (for tortillas)
2 cups shredded Monterrey Jack cheese
1 (10 oz) can tomato sauce (or salsa)
To make the meat mixture, heat oil in medium skillet over medium high heat. Add chicken or ground beef, onion and green chile peppers and saute until browned, then add taco seasoning and 1/2 cup tomato sauce. Let simmer on low for 3 minutes.
Meanwhile, make the cheese mixture. In a medium bowl mix eggs with cottage cheese and season with salt and pepper; stir until well blended.
Preheat oven to 350 degrees F (175 degrees C). To assemble the casserole, layer the bottom of 9x13 inch baking dish with 1/2 the tomato sauce, top that with the meat mixture. Place a layer of shaved chicken breast on top of the meat (like tortillas), then top that with 1/2 the cottage cheese mixture. Place a layer of Monterrey Jack cheese on top of the cottage cheese. Repeat the layering one more time. Top with tomato sauce and remaining shredded cheese.Bake at 350 degrees F (175 degrees C) for 30 minutes or until cheese is melted and bubbly. Makes 6 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Casserole = 548 calories, 31g fat, 33g protein, 34.4 carbs, 4g fiber
"Healthified" Casserole = 417 calories, 30g fat, 38.7g protein, 6.9 carbs, 3.5g fiber
