Healthy Enchalada Cassarole
Nutritional Info
- Servings Per Recipe: 8
- 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
View full nutritional breakdown of Healthy Enchalada Cassarole calories by ingredient
Introduction
This is a combination of several healthy enchilada recipes. The refried beans add a nice creamy thick texture so that the little cheese on top is satisfying enough for the whole meal. This is a combination of several healthy enchilada recipes. The refried beans add a nice creamy thick texture so that the little cheese on top is satisfying enough for the whole meal.Number of Servings: 8
Ingredients
-
1.5 lb chicken breast
1/2 t. Mrs. Dash garlic and herb seasoning
1 large onion
1 red bell pepper
4 cloves of garlic
14 oz can of crushed tomatoes
1/2 c. reduced fat sour cream
1 can fat free refried beans
1 T. taco seasoning
1 can of diced green chilies (4 oz)
12 6" corn tortillas
1 can of red enchilada sauce (14 oz)
cooking spray
Directions
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