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EatingWell King Ranch Casserole

http://www.eatingwell.com/recipes/eatingwell_king_ranch_casserole.html

From EatingWell:  September/October 2013

This healthy Tex-Mex King Ranch casserole recipe is typically made with cans of cream-of-something soup. We’ve lightened up this casserole recipe considerably by making a homemade cream sauce and loading it up with veggies at the same time. You’ll never guess that a serving of our version of King Ranch casserole has 300 fewer calories and two-thirds less fat than the original. This recipe makes enough for two 8-by-8-inch casseroles (four servings each)—have one for dinner tonight and freeze the other for a night when you don’t have time to make dinner.

2 casseroles | Active Time: 1 hour | Total Time: 1 1/2 hours

Ingredients

Preparation

  1. Preheat oven to 375°F. Coat two 8-inch-square baking dishes with cooking spray.
  2. Place chicken in a large saucepan and add water to cover by 1 inch. Bring to a boil. Reduce heat and simmer until just cooked through, 10 to 15 minutes. Transfer to a clean cutting board. Dice when cool.
  3. Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and onion and cook, stirring occasionally, until all the mushroom liquid has evaporated, 7 to 9 minutes. Add bell pepper and cook, stirring, until just tender, about 3 minutes. Add garlic and chili powder; stir for 1 minute. Add flour and cook, stirring, for 30 seconds. Add broth and cook, stirring, until thickened, 3 to 5 minutes. Remove from heat. Stir in tomatoes, sour cream, chiles, salt and the chicken.
  4. To assemble: Spread 1 cup filling in each prepared baking dish. Layer on 4 tortilla halves and top with 1 cup filling. Repeat 2 more layers of tortillas and filling, ending with the rest of the filling. Sprinkle cheese and olives on top.
  5. To serve: Bake until hot and bubbly, 20 to 25 minutes. Let stand for 15 minutes before serving. To freeze: Let unbaked casserole(s) cool to room temperature. Tightly wrap with heavy-duty foil (or freezer paper) and freeze. (To prevent foil from sticking to the cheese, coat with cooking spray first.)

Nutrition

Per serving : 356 Calories; 13 g Fat; 5 g Sat; 4 g Mono; 81 mg Cholesterol; 29 g Carbohydrates; 33 g Protein; 5 g Fiber; 698 mg Sodium; 662 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 1/2 vegetable, 3 lean meat, 1/2 medium fat meat, 1 fat

Tips & Notes