Chicken Enchilada Casserole
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 174.7
- Total Fat: 2.6 g
- Cholesterol: 26.1 mg
- Sodium: 395.2 mg
- Total Carbs: 22.0 g
- Dietary Fiber: 4.4 g
- Protein: 15.6 g
View full nutritional breakdown of Chicken Enchilada Casserole calories by ingredient
Submitted by: PAPEROSES2182
Introduction
Lower in fat version of my old fave recipe. Lower in fat version of my old fave recipe.Number of Servings: 12
Ingredients
1/2 cup canned Green Chilies
4 8inch Mission Flour Tortiallas
1 cup of Fat Free Refried Beans (old el paso fat free)
2 Fresh Banana Peppers 4 1/2in long, chopped and seeds removed
3/4 cup of Fiesta Blend Shredded Cheese(can substitute with reduced fat cheddar)
5 TBS Fat Free Sour Cream
2 Boneless Skinless Chicken Breasts, cooked and shredded
1 Can Black Beans, rinsed and drained
1 Medium Yellow Onion Chopped
1 cup of red ripe tomatoes diced
1/2 cup of Diced Tomatoes, no salt added (del monte)
Dash of Pepper, to taste
1/2 cup Fat Free Milk
Dash of Salt, to taste(also try a salt substitute)
4 Tsp. Old El Paso Taco Seasoning Mix (40% Less Sodium)
1 tsp Garlic Powder
Directions
Makes 12 servings - 9X13 cut 4 ways vertically and 3 ways horizontally
First thaw and boil chicken breasts til white all the way through.( I like to put a whole frozen chicken in my crockpot fill it with water and cook for 6 hours and use the breast meat from that, and shred it with a fork.) Shred them with a fork into bite size pieces or to your liking. While the chicken is boiling cut up your onion and banana peppers. Put them in a frying pan and cook til the onions are half soft, then add the green chilies, black beans, diced tomatoes and 2 tsp's of the taco seasoning. When the onions are soft turn down the heat and add 2 TBS or so of the fat free milk and 3 TBS of the sour cream and mix well. Stir the shredded chicken into the pan with black bean, etc. and mix well. Preheat the oven to 350. Get a 9X13 and spray with fat free cooking spray. place the 2 tortiallas in the pan covering as much of the bottom of the pan as possible. Take the refried beans and in a small bowl mix with the remaining 2 TBS of Sour cream, 2 tsp of the taco seasoning and 1 tsp garlic powder. Take the refried bean mix and spread it in a layer along the bottom, ontop of the tortiallas. Then take the shredded chicken, bean, chilie, etc. mix and layer that ontop of the refried beans. Sprikle 1/2 cup of the fiesta blend cheese on top of the chicken layer. Take the 2 remaining tortiallas on top of the chesse and brush the remaining fat free milk on the top of the tortiallas then finally sprinkle with the last 1/4 cup of chesse. Bake at 350 degrees for 30 - 40 mins. Enjoy!
Number of Servings: 12
Recipe submitted by SparkPeople user PAPEROSES2182.
First thaw and boil chicken breasts til white all the way through.( I like to put a whole frozen chicken in my crockpot fill it with water and cook for 6 hours and use the breast meat from that, and shred it with a fork.) Shred them with a fork into bite size pieces or to your liking. While the chicken is boiling cut up your onion and banana peppers. Put them in a frying pan and cook til the onions are half soft, then add the green chilies, black beans, diced tomatoes and 2 tsp's of the taco seasoning. When the onions are soft turn down the heat and add 2 TBS or so of the fat free milk and 3 TBS of the sour cream and mix well. Stir the shredded chicken into the pan with black bean, etc. and mix well. Preheat the oven to 350. Get a 9X13 and spray with fat free cooking spray. place the 2 tortiallas in the pan covering as much of the bottom of the pan as possible. Take the refried beans and in a small bowl mix with the remaining 2 TBS of Sour cream, 2 tsp of the taco seasoning and 1 tsp garlic powder. Take the refried bean mix and spread it in a layer along the bottom, ontop of the tortiallas. Then take the shredded chicken, bean, chilie, etc. mix and layer that ontop of the refried beans. Sprikle 1/2 cup of the fiesta blend cheese on top of the chicken layer. Take the 2 remaining tortiallas on top of the chesse and brush the remaining fat free milk on the top of the tortiallas then finally sprinkle with the last 1/4 cup of chesse. Bake at 350 degrees for 30 - 40 mins. Enjoy!
Number of Servings: 12
Recipe submitted by SparkPeople user PAPEROSES2182.
Rate This Recipe
Member Ratings For This Recipe
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I made this...I substituted multi grain tortillas instead and it came out awesome. My family wants me to make it again. This is one recipe that I will keep. Thanks - 8/22/09
Reply from PAPEROSES2182 (8/23/09)
Thank you, and that sounds good, but I can't seem to find multi grain tortillas in my local grocery store, but I will keep my eye out for them. :)
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I made this yesterday and loved it. However, I did make a few changes to the recipe. I used boneless/skinless chicken thighs seasoned and cooked the chicken in the crockpot. I used whole wheat tortillas. I omitted the black beans and added black olives. I also added Rotel and enchilada sauce for a l - 10/15/12
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