Chicken Enchilada Casserole
Macros / Serving Size
Protein 24 g | Fat 18 g | Carbs 32 g
% Calories of Macros / Serving Size
Calories 373 | Protein 25 % | Fat 41 % | Carbs 33 %
Nutrients / Serving Size
Fiber 4 g | Sodium 415 mg | Sat. Fat 8 g
Ingredients (serves 10)
- 2 tbsp. canola oil
- ½ medium onion, diced
- 1 large red bell pepper, cored and diced
- 1 15 oz. can pinto or black beans, rinsed and drained
- ½ cup of frozen sweet corn
- 1 lb. boneless skinless chicken breast or thighs
- 12 oz. red enchilada sauce
- 12 8-12" corn or flour tortillas
- 12 oz. Mexican blend or Colby shredded cheese
- 6-8 oz. green enchilada sauce
- 8 oz. mixed field greens or fresh baby spinach
- ½ cup plain Greek yogurt
- ½ cup salsa
- Heat oven to 375 degrees F. Lightly spray a 9×13-inch baking dish with cooking spray. Cut the tortillas in half. Set aside.
- Cut the chicken into ½ inch strips. Add oil to large skillet and heat over medium-high heat. Add the diced onion and sauté for about 3 minutes and then add the chicken. Continue cooking until the chicken turns white.
- Add 1 cup of the red enchilada sauce to the pan along with the corn and turn the heat down to medium. Cook for an additional 7 minutes, stirring occasionally. Add the beans and cook for about 3 more minutes or until the beans have come to temperature. Remove from the heat.
- Pour the green enchilada sauce in the baking dish, and spread until the bottom of the dish is evenly coated. Top with a layer of about 8 tortilla halves, so that the entire dish is covered. Top evenly with 1/3 of the chicken mixture, followed by 1/3 of the cheese. Repeat with another layer of tortillas, chicken mixture, and cheese. Followed by a final layer of tortillas, chicken mixture, the remaining red enchilada sauce, and cheese.
- Cover the pan with aluminum foil, then bake for 20 minutes.
- Remove aluminum foil and bake uncovered until the cheese is melted (about 7-10 minutes).
- Remove from the oven and divide into 8-10 equal portions. Serve a portion on each plate and then top with greens or spinach, a dollop each of plain Greek yogurt and salsa.
- Any boneless lean meat can be used in place of chicken.
- To make this a one skillet meal and forgo the baking, cut the tortillas into strips and add them to the skillet along with the beans in step three. When the beans and tortillas are heated through, add the cheese and cover. Serve by adding a drizzling a little of the green enchilada sauce on the dish, topping with a serving of the “casserole” from the skillet. Top as instructed step 7.
- Nutrition analysis is based on the use of boneless, skinless raw chicken thighs, 15 6 inch raw corn tortillas (no salt added), nonfat Greek yogurt, and the use of low-sodium Colby cheese with a total yield of 10 servings.
Thinking Outside the Box
The next time you have a celebration meal, consider making it at home.