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EatingWell King Ranch Casserole

  • 1 h
  • 1 h 30 m
Carolyn Malcoun
“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 pounds boneless, skinless chicken breasts, trimmed
    • 1 tablespoon canola oil
    • 8 ounces mushrooms, chopped
    • 1 medium onion, diced
    • 1 medium red or green bell pepper, diced
    • 4 cloves garlic, minced
    • 4 teaspoons chili powder
    • ½ cup whole-wheat flour or all-purpose flour
    • 3 cups reduced-sodium chicken broth
    • 1½ cups diced fresh tomatoes
    • ½ cup reduced-fat sour cream
    • 1 7-ounce can or two 4-ounce cans diced green chiles, drained
    • ¾ teaspoon salt
    • 12 6-inch corn tortillas, cut in half, divided
    • 1 cup shredded Colby-Jack cheese, divided
    • ¼ cup sliced ripe black olives, divided


  • 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.)
  • Make Ahead Tip: Prepare through Step 4, cover and freeze (unbaked) for up to 3 months. Thaw in the refrigerator for 2 days. Uncover and bake at 375°F for about 50 minutes.
ALL RIGHTS RESERVED © 2019 Printed From 10/24/2019