This heart-healthy twist on a classic casserole will be devoured in minutes.
Kid-Friendly Light King Ranch Chicken Casserole
Calories301 Per Serving
Protein31g Per Serving
Fiber5g Per Serving
Cost Per Serving$3.35
|Total Fat||6.5 g|
|Saturated Fat||1.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.0 g|
|Monounsaturated Fat||2.0 g|
|Total Carbohydrate||29 g|
|Dietary Fiber||5 g|
1 1/2 vegetable, 4 lean meat, 1 1/2 starch
2 pounds boneless, skinless chicken breasts, all visible fat discarded
1 10.5-ounce can unsalted or low-sodium condensed cream of mushroom soup
1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, drained
14.4 to 16 ounces frozen stir-fry peppers and onions, thawed and drained
1 4-ounce can diced green chiles, drained
1 tablespoon chili powder
8 6-inch corn tortillas, cut into 1-inch strips
1/2 cup shredded fat-free cheddar cheese
Preheat the oven to 350˚F.
Lightly spray a large nonstick pan with cooking spray. Cook the chicken over medium-high heat for 7 to 8 minutes on each side, or until no pink in the center. Transfer to a plate. When cool enough to handle, cut the chicken into cubes.
Pour the condensed soup into a large bowl. Stir in the corn, tomatoes, stir-fry vegetables, chiles, and chili powder Stir in the chicken.
Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. Spread evenly 1/3 chicken mixture on the bottom of the dish. Top with half the tortilla strips. Repeat with 1/3 chicken mixture and remaining tortilla strips. Spread evenly the remaining 1/3 chicken mixture. Sprinkle with the cheese.
Bake for 30 to 40 minutes, or until heated through and bubbly. Remove from the oven. Let stand for 5 minutes before cutting.
Keep it Healthy: You can easily make this recipe into a healthy dip for a gathering. In a large bowl, stir together all the ingredients except the tortillas (not used in this recipe) and cheese. Stir in 1 or 2 chopped fresh jalapeños (if you like spicy) and 1 15.5-ounce can no-salt-added or low-sodium black beans or pinto beans, rinsed and drained. Pour the mixture into a 13 x 9 x 2-inch baking dish lightly coated with cooking spray. Sprinkle with the cheese. Bake for 30 minutes, or until heated through and bubbly. Top with avocado chunks from 1 medium avocado. Serve with whole-grain pita chips (lowest sodium available) or baked corn tortillas chips.