Tuna Patties & 21 Day Fix Approved Chicken Enchiladas

Time for another couple of recipes on this week’s edition of Meal Prep Monday- this week I made tuna patties/burgers for my lunches and 21 Day Fix chicken enchiladas for dinner. Both of these are fairly low cal and high in protein. Each tuna burger is 230 calories with only 10g of fat and 24g of protein per serving, I served mine on a sandwich thin for an extra hundred calories. You could add tartar sauce or lemon if you so desire. Each serving of the chicken enchiladas is 530 calories at just 10g of fat and 57g of protein, I’ve been craving Mexican food lately and enchiladas are a personal favorite of mine so I was looking for a healthier recipe. In the past I’ve made a chicken enchilada casserole that was pretty good but I wanted the real thing, well a healthier version of the real thing. This one definitely satiated my craving! My tuna patties recipe can be found here, at Simply Recipes. The 21 Day Fix chicken enchiladas is courtesy of Burn This Mama Down- here.

I decided to start with the tuna patties first, as the recipe recommended I chill them for an hour before cooking, so that they stay together better. As usual, I slightly altered the ingredients in the recipe to suit me and recommend you do the same. In place of Dijon mustard (which I dislike), I used Ken’s lite honey mustard and instead of crumbling up white bread I used seasoned whole wheat bread crumbs (which I had on hand). I also skipped the part that suggested I saute the patties in olive oil and butter, instead just using the olive oil. After combining all of my ingredients and shaping the tuna into patties I let them chill in the fridge for an hour as I started prepping my enchiladas.

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These babies are ready to chilllllllllllllll (haha pretend I’m funny)

Seeing as how I want to keep the recipes separate, we won’t do things exactly chronologically in this write up. So skipping ahead by an hour, I heated up a tablespoon or so of olive oil in a medium-large skillet and put these patties in to cook.

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Let’s get cookin’, good lookin’ (I’ve got jokes) 

After 3 or so minutes on each side (and another tablespoon of olive oil before flipping) these patties were done and ready to be packed up for my lunches for the week. The recipe made 4 patties and seeing as how my Fridays tend to be a little off the cuff for meals , it was perfect to get me through the week. Plus when you have more than 5-6 servings of the same food in a week it starts to get a little monotonous.

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These patties are a little crispy, but for my first try not bad! 

Now on to the chicken enchiladas! First you’re going to need to preheat your oven to 350. The prep for this one takes a bit longer, as the recipe calls for the chicken breast to be already cooked and shredded. So I used a quick and easy method to cook the chicken with a southwest flair. I simmered 3 cups of chicken broth on the stove and added my 3 breasts as well as 2 bay leaves. I cooked the chicken for about 16 minutes- 8 on each side flipping them halfway through. Because cooking on the stove top isn’t always accurate I used a meat thermometer to check the internal temperature was 165 before I set them aside to shred. While I was waiting on the chicken to cook and cool, I combined the rest of the ingredients into a large bowl (15 oz of black beans, 2 cans Rotel 3/4 cup plain Greek yogurt, and 2 tsp Mrs. Dash Southwest Seasoning) and after shredding the chicken I added to the bowl and mixed.

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I know, it doesn’t look very delicious now but wait- there’s more! 

Next we’re going to heat up our tortillas in the microwave for a bit so they are easier to handle. The ones I used were Mission “super size” white corn tortillas and I made a line of filling in the center and then rolled them up placing the seams down in the pan. After doing that 9 more times, you’ve got a full pan of enchiladas (or in my case 2). I used one large can of Old El Paso red enchilada sauce to cover them and then sprinkled about a cup and a half reduced fat Mexican cheese on top before placing them in the oven for 30 minutes.

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All 10 enchiladas, covered with sauce but pre-cheese. 

After 30 minutes in the oven, the chicken enchiladas were done cooking and ready to pack up for my dinners. Because as usual I used a larger amount of chicken than required (2.4 lbs instead of 2), I ended up with extra filling for the enchiladas so I just put them into each container along with 2 enchiladas. they fell apart a bit when packing up, but they don’t need to be pretty, just tasty.

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Fresh out of the oven, still looking pretty and smelling delicious. 

This week’s recipes were relatively easy to make and super delicious. As always, I’ll write up the recipes with my modifications below, if you decide to try either one out feel free to comment and talk about your experience. Happy prepping!

Tuna Patties 

4 servings – 230 calories each

Ingredients 

  • 12 oz. tuna (canned or bagged)
  • 2 teaspoons Ken’s lite honey mustard
  • 1/2 cup whole wheat bread crumbs
  • 1 teaspoon lemon zest
  • 1 Tbsp lemon juice
  • 1 Tbsp water (or liquid from the tuna)
  • 2 Tbsp chopped fresh parsley
  • 2 Tbsp chopped green onion
  • Salt & ground pepper to taste
  • A couple squirts Crystal hot sauce
  • 1 egg raw
  • 2 Tbsp olive oil

Directions

  1. Drain tuna: Drain the liquid from the tuna cans. If you are using tuna packed in water, reserve a tablespoon of the tuna water, and add a teaspoon of olive oil to the tuna mixture in the next step.
  2. Mix tuna with mustard, bread, zest, lemon juice, water, parsley, chives, hot sauce, salt, pepper, egg: In a medium bowl, mix together the tuna, mustard, torn white bread, lemon zest, lemon juice, water, parsley, chives, and hot sauce. Sprinkle on salt and freshly ground black pepper. Taste the mixture before adding the egg to see if it needs more seasoning to your taste. Mix in the egg.
  3. Form into patties, chill: Divide the mixture into 4 parts. With each part, form into a ball and then flatten into a patty. Place onto a wax paper lined tray and chill for an hour. (You can skip the chilling if you want, chilling just helps the patties stay together when you cook them.)
  4. Sauté in skillet: Heat the olive oil and a little butter (for taste) in a cast iron or stick-free skillet on medium high. Gently place the patties in the pan, and cook until nicely browned, 3-4 minutes on each side.

21 Day Fix Approved Chicken Enchiladas 

5 servings – 530 calories each

Ingredients 

  • 3 chicken breasts (cooked and shredded as described above)
  • 15 oz. can of black beans (reduced sodium) – drained and rinsed
  • 2 cans Rotel tomatoes & diced green chilis (no salt added) – drained
  • 3/4 cup plain Greek yogurt
  • 2 tsp Mrs. Dash Southwest Chipotle Seasoning
  • 10 corn tortillas
  • 1.5 cups reduced fat Mexican cheese
  • 1 large can Old El Paso red enchilada sauce

Directions 

  1. Preheat oven to 350.
  2. Combine chicken, beans, chilis, tomatoes, yogurt and seasoning in a large bowl.
  3. Heat tortillas in the microwave before assembling.
  4. Add chicken mixture to each tortilla, roll up, and place in baking dish seam side down.
  5. Pour enchilada sauce over enchiladas so that all of the tortillas are covered.
  6. Sprinkle evenly with cheese.
  7. Bake for 30 minutes.

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1 serving of the tuna patty – on a sandwich thin with some arugula and all 5 servings of enchiladas with the leftover filling. 

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Skinny Slow Cooker Pernil Pork & Cinnamon Roasted Sweet Potatoes

Top of the day to you, readers! I’ve decided to post another in depth Meal Prep Monday post after some requests. This week I chose a less hands on meal prep, skinny slow cooker pernil (Puerto Rican) pork and cinnamon roasted sweet potatoes with cranberries. Both of these recipes come from other sites (courtesy of Pinterest) so of course I would like to credit the original recipes before I get into my prepping. The pork recipe can be found here courtesy of skinny taste. The cinnamon roasted sweet potatoes & cranberries recipe is located here, from Little Bits Of. Now, on to my version of the recipes and how I prepped them.

We’ll start with the Pernil Pork, as it was a longer process (as any slow cooker meal is). I would like to begin by saying that this has already become my favorite pork recipe and I’ve only had one out of my 6 servings so far. The pork is moist and tender, while also being incredibly flavorful despite using so few ingredients. I used a 2.4 lb extra lean pork tenderloin for my recipe instead of the shoulder it called for, mostly because it was on sale at Publix (which affects many of my decisions) and also because I just prefer the extra lean meat for my calorie counting lifestyle. Slightly different than other slow cooker recipes, this one requires marinating the pork overnight with crushed garlic, in a combination of orange and lime juice, with spices- cumin, oregano, salt, and pepper.

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Right now it looks super unappetizing, but this makes incredible pork. I swear. 

After letting the pork marinate overnight, you cook it on low for about 8 hours (mine ended up being closer to 9 due to a late run because of inclement weather). I don’t think the extra hour did any harm to the pork, if anything it probably just made the meat more tender and easy to shred. So after the 8 hours on low, you remove the pork loin and shred it. You also want to remove all of the liquid from the pot, reserving 1 cup of it.

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After 8.5ish hours, that pork is nice and tender for shredding. 

After shredding, place the pork back in the slow cooker along with the cup of liquid and add additional salt, pepper, and cumin to taste. The recipe says to cook for another 15-30 minutes on low, but I elected to try it on high for 30 minutes to try and give it a little crisp. Some pieces got a bit crispier, but if I wanted carnitas type pork, I probably should’ve broiled it. No biggie. After the additional time, the pork was perfect. Juicy without having an excess of liquid and cooked to perfection. I decided to split my pork up into 6 servings of about 158g of meat which comes to 221 calories per serving with 37g of protein. You could use this meat for tacos or serve it over rice, but I wanted to cut back on carbs this week so I’m just eating the meat by itself. Trust me when I say it’s delicious enough that it needs no toppings or extras.

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The finished product, 6 servings of the best pork I’ve ever made. 

Next, we’ll move on to the cinnamon roasted sweet potatoes. As some of you may know, I’m rather obsessed with sweet potatoes. They’re one of my favorite side dishes and I make them probably at least once a month as part of my meal prep. Whether it be baked, mashed, or otherwise. This week I decided to try a new recipe recommended to me by my godmother, Suzanne. Truthfully the prep for this didn’t take much, just skinning and chopping sweet potatoes and mixing them up with the cranberries (I also added a half cup of chopped pecans because it sounded like the perfect addition). Then coating them in melted coconut oil (1 tbsp) and 1 tbsp maple syrup for sweetness (I used butter lite syrup as it’s what I had on hand) and sprinkling with cinnamon and salt. Then you pop them into the oven at 400 degrees for about 45 minutes.

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Before the roasting, just a lot of great colors in here. 

After I removed them from the oven, I separated the recipe into 6 approximately even servings to be put into Tupperware for the week. Some people suggested adding a bit more maple syrup for flavor, and I might try that on my next serving as the cranberries make it a bit sour. The sweet potatoes come out nice and crispy almost like home fries, which unfortunately you lose with microwaving, but they’re still very tasty. The pecans add a nice crunch to make up for that though. If I were to attempt this recipe again, I might skip the cranberries (I just don’t particularly care for the sour aspect) and just keep it sweet potatoes and pecans. This dish comes out to 6 servings at 189 calories with only 4g of fat but 41g of carbs because sweet potatoes. Low carb isn’t something I stick to at all, so it doesn’t make a difference to me. Plus sweet potatoes are better for you than white potatoes anyway.

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My 6 mostly equal servings all portioned out for the week. 

For convenience I’ll also include the recipes below for a more organized look at each dish. These are copy/pasted directly from the source.

Skinny Slow Cooker Pernil Pork 

Ingredients: 

  • 3 lb boneless pork shoulder blade roast, lean, all fat removed (I used 2.4 lbs of extra lean pork tenderloin instead)
  • 4-5 cloves garlic, crushed
  • 1 tbsp coarse salt
  • 1/2 tsp oregano
  • 1/2 tbsp cumin
  • 1/4 tsp crushed black pepper
  • 3 oranges, juice of (1/2 cup)
  • 2 limes, juice of

Directions: 

  1. Using a sharp knife, cut slits into the pork and stuff holes with half of the crushed garlic. Combine the remaining ingredients and pour over pork. Place in the ceramic part of the crock pot, cover and refrigerate, turning pork occasionally so the marinade covers all of pork.
  2. The next day, remove the crock pot and cook on low, 8 hours.
  3. After 8 hours, remove pork and shred using two forks. Remove liquid from crock pot and add pork back to crock. Add about 1 cup of the liquid back and adjust salt, pepper and cumin (you will probably need to add more). Let it cook another 15-30 minutes.

Cinnamon Roasted Sweet Potatoes & Cranberries 

Ingredients: 

  • 6 cups chopped sweet potatoes (about 2.6 lbs)
  • 8 ounce bag of cranberries
  • 1 tablespoon coconut oil (melted)
  • 1 tablespoon maple syrup
  • 2 teaspoons cinnamon
  • 1 teaspoon salt
  • (Optional) half cup chopped pecans

Directions: 

  1. Preheat oven to 400 degrees.
  2. In a large bowl combine sweet potatoes, cranberries, pecans, coconut oil and maple syrup. Stir mixture until potatoes and berries are evenly coated.
  3. Then sprinkle on cinnamon and 1/2 teaspoon of salt and stir to coat evenly. Pour onto a cookie sheet lined with parchment paper.
  4. Roast for 40 – 50 minutes for until a fork easily pierces through the sweet potatoes. Remove from oven and sprinkle with remaining 1/2 teaspoon of salt. Enjoy!

This week I don’t have a fancy plated picture for you, as I reheat the potatoes in the Tupperware to save on dishes, but trust me you don’t need the presentation because the food speaks for itself! Would love to hear back from anyone who tries these recipes!