Healthy Enchalada Cassarole
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1.5 lb chicken breast1/2 t. Mrs. Dash garlic and herb seasoning1 large onion1 red bell pepper4 cloves of garlic14 oz can of crushed tomatoes1/2 c. reduced fat sour cream1 can fat free refried beans1 T. taco seasoning1 can of diced green chilies (4 oz)12 6" corn tortillas1 can of red enchilada sauce (14 oz)cooking spray
Boil the chicken breast in water with Mrs. Dash seasoning. While that is cooking, chop the onion and bell pepper.
Cook minced garlic, onion and bell pepper over medium heat with salt, until onions are almost soft. Remove from heat and add crushed tomatoes.
Mix the sour cream, can of refried beans, and taco seasoning.
Shred the cooked chicken with two forks and mix the diced green chilies with the chicken.
Spray a 13"x9" glass baking dish with cooking spray.
Pour 1/3 of the can of enchilada sauce in the dish.
Layer 4 6" corn tortillas on the sauce.
Spread 1/2 of the refried bean mixture on the tortilla layers.
Layer on 1/2 of the chicken mixture.
Add another layer of tortillas.
Repeat layers ending with tortillas.
Pour the rest of the enchilada sauce on top.
Bake in 350 degree oven for 30 minutes.
Add cheese and bake another 10 minutes.
Let rest on the counter 5 minutes before cutting.
Serving Size: a generous 1/8 of a 13x9 pan
Cook minced garlic, onion and bell pepper over medium heat with salt, until onions are almost soft. Remove from heat and add crushed tomatoes.
Mix the sour cream, can of refried beans, and taco seasoning.
Shred the cooked chicken with two forks and mix the diced green chilies with the chicken.
Spray a 13"x9" glass baking dish with cooking spray.
Pour 1/3 of the can of enchilada sauce in the dish.
Layer 4 6" corn tortillas on the sauce.
Spread 1/2 of the refried bean mixture on the tortilla layers.
Layer on 1/2 of the chicken mixture.
Add another layer of tortillas.
Repeat layers ending with tortillas.
Pour the rest of the enchilada sauce on top.
Bake in 350 degree oven for 30 minutes.
Add cheese and bake another 10 minutes.
Let rest on the counter 5 minutes before cutting.
Serving Size: a generous 1/8 of a 13x9 pan
Nutritional Info Amount Per Serving
- Calories: 242.1
- Total Fat: 190.8 g
- Cholesterol: 17.4 mg
- Sodium: 710.8 mg
- Total Carbs: 36.8 g
- Dietary Fiber: 6.3 g
- Protein: 11.5 g
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