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Healthy Meal of the Week 24 With Healthy Leftover Idea
Healthy meal of the week: Beef Enchiladas with Beans and Spanish Rice
Idea for healthy leftovers: Beef Quesadillas
Here’s a meal and leftover idea with Mexican flavors that will delight your taste buds. For this example, 97% lean ground beef was used, but the beauty of this meal is that you can literally use any type of meat you want to change beef enchiladas to chicken enchiladas, to chicken enchiladas, to steak, pork enchiladas or even fish enchiladas if you like. Choose. To be honest, I’ve never tried a fish enchilada, or even heard of one before, but hey, if that’s what you want to try, go for it!
Another benefit of this meal is that you will find that it is relatively easy to load this baking tray with any number of enchiladas so meal leftovers are a breeze and you always have the ability to create beef quesadillas as directed. The choice is entirely up to you. Enjoy!
– 3 pots/pans with lids
– baking sheet
– 10 minutes
– 50 minutes
– 1 to 2 pounds 97% fat-free ground beef
– 1 package of corn tortillas (70 calories each)
– 2 cans of refried beans
– 1 cup of white rice
– 1 can of tomato sauce
– 1 box of red or green enchilada sauce
– 1/4 cup yellow corn kernels
– 1/4 cup diced white onion
– 1/4 cup skimmed or low-fat milk
– grated low-fat mozzarella and cheddar cheeses
– 1 chicken stock cube
– 1 tablespoon minced garlic
– optional: sliced olives and diced green peppers
– 1 teaspoon of seasoned salt
– 1 tablespoon cooking oil
For the beef quesadillas
– whole wheat flour tortillas
– tapatio hot sauce (or preferred type of salsa)
1. Start with ground beef. Remove from packaging and place on a skillet and dice with a spatula. Add 1/4 cup diced white onion, 1 tbsp minced garlic, 1 tsp seasoned salt and a pinch of pepper. Mix well, turn stove to medium heat and cover. Stir every 5 minutes for about 20 minutes.
2. When the meat is cooked to your liking, reheat the enchilada sauce in a skillet for about 5 minutes. Prepare the tortillas, two cheeses, and other extras such as sliced olives or diced green chiles so that when the sauce is hot, the assembly line can begin.
3. To prevent tortillas from cracking when stuffed/rolled, lightly heat 4-6 at a time in the microwave wrapped in a paper towel for 25 seconds. Then, dip them one at a time in the sauce on both sides, then place them directly on the baking sheet in the oven. You may need to use tongs if the sauce is too hot.
4. Add meat, a teaspoon of each cheese, a teaspoon of sauce, and any extras you use and roll up gently. One method is to try stacking all the items together in a line on the left side of the tortilla so you can turn around completely and tuck in nicely.
5. Line up the prepared enchiladas side by side so they are lightly touching to maintain good shape. Use a brush to brush the tops of the enchiladas with the leftover sauce and sprinkle lightly with both cheeses. Bake at 350 degrees for 12 minutes.
6. For the Spanish rice, add 1 tablespoon of oil to the pan and spread around. Over medium heat, add a cup of white rice and stir for about three minutes to “brown”. Add an 8 oz can of tomato sauce and mix well for two minutes. Add 1 3/4 hot water, 1/4 cup yellow corn kernels and 1 chicken stock cube. Increase the heat and bring to a boil, stirring well so that the stock cube dissolves. When water begins to boil, reduce heat to medium/low, cover and set timer for 18 minutes, stirring once halfway through cooking.
7. The refried beans just need to be opened and added to a pot over medium heat with 1/4 cup milk and 5-7 drops of Tapatio hot sauce if you prefer the beans spicy. Cover and stir occasionally for 10-15 minutes.
8. When it’s all done, serve an appropriate portion with a 0-calorie beverage and enjoy. As for the calories, keep in mind that each enchilada will contain around 150-220 calories each depending on the amount/type of items you placed inside, so don’t get carried away. An enchilada with rice and beans contains about 350 calories.
Healthy Leftover Idea: Beef Quesadillas
If there’s meat left over and you want to change it up a bit while maintaining the flavor of a Mexican-style creation, you should try these beef quesadillas. You can use corn tortillas or, as in this example, whole wheat flour tortillas to provide more surface area to fit a few more items.
Simply lightly oil a large skillet (or use nonstick spray) and place a tortilla and turn the stove to medium heat. Spread two tablespoons of beans, then add cheese, then meat, hot sauce like Tapatio, and more cheese. Cover with another tortilla and use a spatula to lightly press the quesadilla down. Allow to cook on each side for a few minutes, using your free hand to help hold the quesadilla together so items don’t fall out. Once each side is lightly browned and the cheese is melted, you can remove from the heat, cut in half or quarters and enjoy.
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