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
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.
Member Ratings For This Recipe
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JORDAN17918
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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CHERYLEC_00
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SNFOSTER1
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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This was amazing! I substituted the banana peppers (none at the store) with anaheim peppers and it tasted just fine. Also, the recipe calls for 1 cup of tomatoes but doesn't specify it where to add them. Apparently, it's the topping but I added it in with the rest and it tasted just as good. - 1/12/13
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I substituted whole grain tortillas, and my boyfriend doesn't like beans so I substituted the 1 cup of refried beans for 1 cup of cooked rice and I just added extra vegetables, red and green peppers and mushrooms instead of the black beans and it was very delicious, we both liked it very much. - 10/6/11
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