Chicken Enchilada Casserole
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 326.1
- Total Fat: 9.9 g
- Cholesterol: 63.6 mg
- Sodium: 661.7 mg
- Total Carbs: 30.4 g
- Dietary Fiber: 8.6 g
- Protein: 30.0 g
View full nutritional breakdown of Chicken Enchilada Casserole calories by ingredient
Introduction
This one-dish meal is great for a weeknight meal or as a appetizer for a party. Serve it with steamed broccoli or a green salad. This one-dish meal is great for a weeknight meal or as a appetizer for a party. Serve it with steamed broccoli or a green salad.Number of Servings: 6
Ingredients
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1/2 medium white or yellow onion, chopped (about 1/2 cup)
1 cup frozen corn kernels
1 tablespoon ground cumin
3 (8-inch) whole-wheat tortillas
1 pound chicken breast, boneless and skinless, cooked and diced
1 roasted red bell pepper, diced
1 (14.5-ounce) can black beans, drained, rinsed and mashed slightly
1 tablespoon chopped cilantro
1 1/2 cups low-sodium salsa, any variety
1 cup shredded Monterey Jack cheese or queso blanco
Tips
Get creative with the ingredients: Swap up the cheese, the salsa, and the veggies, and you'll have a whole new meal.
Directions
Preheat the oven to 375 degrees Fahrenheit.
Line a deep-dish 9" pie pan (or Springform cheesecake pan) with foil, then coat with cooking spray.
Place a small saute pan over medium heat. Coat with cooking spray.
Add the onion, corn, and cumin, and cook until corn starts to brown, about five minutes, then remove from heat.
Place one tortilla in the bottom of the prepared pie pan.
Layer on half of the chicken, diced pepper, black beans, cilantro, corn and onions. Pour on 1/2 cup salsa, sprinkle on 1/3 cup cheese and top with a tortilla.
Repeat for the second layer, then top with the remaining tortilla, 1/2 cup salsa and 1/3 cup cheese.
Cover with foil and bake for 30 minutes, then remove the foil and bake another 15 minutes.
Let cool for five minutes before slicing into six wedges and serving.
Line a deep-dish 9" pie pan (or Springform cheesecake pan) with foil, then coat with cooking spray.
Place a small saute pan over medium heat. Coat with cooking spray.
Add the onion, corn, and cumin, and cook until corn starts to brown, about five minutes, then remove from heat.
Place one tortilla in the bottom of the prepared pie pan.
Layer on half of the chicken, diced pepper, black beans, cilantro, corn and onions. Pour on 1/2 cup salsa, sprinkle on 1/3 cup cheese and top with a tortilla.
Repeat for the second layer, then top with the remaining tortilla, 1/2 cup salsa and 1/3 cup cheese.
Cover with foil and bake for 30 minutes, then remove the foil and bake another 15 minutes.
Let cool for five minutes before slicing into six wedges and serving.
Member Ratings For This Recipe
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CARRIE711
Taste-wise it was GREAT! Loved it! Big hit with my husband. BUT, how do you just eat 1/10th of it? I cut it into 8ths and ended up eating 3/8. I was horrified when I went back and added up the calories. I recalculated with the ingredients I actually used and it wasn't as bad, but it's not low-cal. - 9/10/09
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JESCHRAMM
This is one of those recipes that sounds great, until you figure out exactly how tiny 1/10th of it is. I used pre-cooked chicken & swapped in lo-fat cheddar cheese to cut down the calories & fat. I ate 1/4 of the final & certainly could have eaten more. It's good, but not worth the trouble or cals. - 1/19/10
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NADENELIZ
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BONJI40
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MOMMYSWAMI
This dish was okay, not really worth the fussy preparation and definitely not worth the calories for a reasonable size serving. Did lots of substituting to bring down the calories and omitted the chicken completely.My recommendation is to use the recipe for inspiration & make your own low cal recipe - 2/2/10
