Chicken Enchilada Casserole
You can still enjoy Mexican food when you are on a calorie budget!
This is a great makeover! Serve with a nice salad topped with some avocados and tomatoes.
1/2 cup chopped onion
1/2 teaspoon instant chicken bouillon granules
2 cloves garlic, minced
1/8 teaspoon ground black pepper
1/2 cup light dairy sour cream
2 tablespoons nonfat dry milk powder
1 tablespoon all-purpose flour
1 1/2 cups shredded cooked chicken breast or turkey breast (about 8 ounces)
1 8-ounce can no-salt-added tomato sauce
1 4-ounce can diced green chile peppers, drained,
or 1 or 2 canned jalapeno chile peppers, rinsed, seeded, and finely chopped
2 tablespoons snipped fresh cilantro or 1/2 teaspoon ground coriander
Nonstick cooking spray
4 6-inch corn tortillas, cut into 1-inch-wide strips
1 cup canned black beans or kidney beans, rinsed and drained
1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)
Fresh cilantro leaves (optional)
1. Preheat oven to 350 degrees F. For chicken filling: In a medium saucepan,
combine the water, onion, bouillon granules, garlic, and black pepper.
Bring to boiling; reduce heat. Cover and simmer about 3 minutes or until
onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat
dry milk powder, and flour; add to onion mixture. Cook and stir until
thickened and bubbly. Remove from heat; stir in chicken. Set filling aside.
2. In another small bowl, combine tomato sauce, chile peppers, and snipped
cilantro. Set aside.
3. Coat a 2-quart baking dish with nonstick cooking spray. Arrange tortilla strips
in the baking dish. Top with chicken filling. Top with beans. Top with tomato
4. Bake for 25 to 30 minutes or until heated through. Sprinkle with cheese. If
desired, garnish with cilantro leaves. Let stand for 5 minutes before serving.
Nutritional Value Per Serving:
Serving Size: 1 Servings Per Recipe: 6
Amount Per Serving
Total Fat 6.0 g
Saturated Fat 3.0 g
Cholesterol 43 mg
Sodium 420 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Protein 19 g