A couple of months ago I started part time consulting at a local migrant Head Start program. As their nutritionist, I plot all of the kids on a growth chart to identify where they fall in terms of weight for length (height). For the kids that plotted above the 85th percentile I was able to sit down one on one with the parents of the overweight/obese kids and discuss the importance of exercise and a healthy diet. Majority of these kids are getting multiple sweets per day and limited vegetables. Just a few weeks ago I was able to host a meeting with all of the parents to share my role at the school and answer any questions.
During the meeting we were raffling off a crockpot so I made a healthy twist on the classic mexican dish – enchiladas. The director of the school told me that the kids are given quinoa and really seem to like it. Quinoa cooks very similar to rice but if a complete protein – meaning that it can replace meat in a meal.
Try this recipe with: crusty dutch oven bread!
- 1 cup quinoa, rinsed
- 1 - 15oz can pinto beans, drained and rinsed
- 1 - 15oz can corn, drained
- 2 - 15oz cans diced tomatoes
- 2 cups enchilada sauce
- 3 cups broth
- ¼ cup tomato paste
- ¼ cup all purpose flour
- 2 Tbsp allowed oil
- 2 tsp cumin
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp paprika
- Optional: start with ¼ tsp cayenne pepper for spice. Add more to taste.
- In a small bowl, mix flour, cumin, garlic powder, onion powder and paprika.
- In medium saucepan, heat oil over medium heat.
- Add tomato paste and bowl of spice mix.
- Cook 1 minute, whisking continuously.
- Whisk in broth, increase heat, and bring to a light boil.
- Reduce to simmer. Cook about 8 minutes until slightly thickened, whisking occasionally.
- Add salt/pepper to taste.
- Place pinto beans, corn, tomatoes and quinoa in a crockpot. Stir everything together and top with enchilada sauce.
- Cover and cook on high for 4-5 hours or on low for 8 hours.
Products:
Here are other great recipes to make in your crockpot: Crockpot Whole Chicken
Would love to know what you think and if you made any alterations!