Chicken Enchilada Casserole

Chicken Enchilada Casserole

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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
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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

    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.

TAGS:  Poultry |

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Member Ratings For This Recipe


  • Very Good
    88 of 90 people found this review helpful
    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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  • Good
    55 of 56 people found this review helpful
    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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  • 37 of 38 people found this review helpful
    I swappped out the flour tortilla for corn, alot less fat. As for using so many pans? Sauted the veggies in the same pan I'd used for the chicken, since I suated the chicken in its own juices, instead of poaching. Two pans, one bowl, very easy clean up. - 1/19/10

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  • Very Good
    34 of 34 people found this review helpful
    I adjusted this a bit, using light cheese, less chicken, a bit more veggies. I re-calculated the recipe and determined I could cut it into 6 servings for 271 cal. I ate one serving, but hubby ate two. We also had a big green salad, so I felt like I had enough. It tasted very good! - 2/17/10

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  • Good
    26 of 27 people found this review helpful
    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

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