Usually made with creamy canned soups and several cups of cheese, the fat and sodium of this spicy, layered chicken casserole can be a nutritional nightmare. Our version has a tangy, creamy sauce made with nonfat milk, nonfat yogurt and reduced-sodium chicken broth, plus we use reduced-fat Cheddar. Add in lots of chopped fresh vegetables and you have a version of the Tex-Mex favorite that you can feel good about eating. Source: EatingWell Magazine, September/October 1992

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 375 degrees F.

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  • Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.

  • Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.

  • Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.

Nutrition Facts

302 calories; 5.3 g total fat; 1.3 g saturated fat; 43 mg cholesterol; 547 mg sodium. 672 mg potassium; 39.4 g carbohydrates; 5.6 g fiber; 9 g sugar; 25.3 g protein; 1241 IU vitamin a iu; 36 mg vitamin c; 65 mcg folate; 218 mg calcium; 3 mg iron; 75 mg magnesium;

Reviews (14)

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14 Ratings
  • 5 star values: 0
  • 4 star values: 12
  • 3 star values: 0
  • 2 star values: 2
  • 1 star values: 0
Rating: 2 stars
03/22/2016
Needs some spice! I was disappointed with this recipe after having it saved in my to make list for a couple of years. With all of these flavorful ingredients I would have thought it would turn out much better. I topped it with some hot sauce and a little pink sea salt and it was tasty enough. I'm kind of bummed I have a whole other one in my freezer now that I'll have to eat eventually. Pros: Easy to make easy to freeze Cons: Bland Read More
Rating: 4 stars
09/20/2013
Dressed it up a bit and you got it! First time ever making a casserole (i prefer to cook things separately) but hubbie loves them. mixed half mild/hot green chiles used greek yogurt used guajillo chili powder for extra umph! when done squeezed lime over it before serving...and got a great meal.will add black beans and maybe corn next time. the greek yogurt actually gave the sauce a little more tangy taste which i liked. made it a tad more complex. Pros: quick easy leftovers! Cons: prep time took longer than expected Read More
Rating: 4 stars
01/23/2013
I'm vegetarian so I used quorn chicken cutlets and vegetable broth instead of chicken though I think seitan would be a preferable alternative. I thought it turned out really well though next time I will probably add lime juice. I also added zucchini since I wanted a more vegetable based meal. I think black beans could easily replace the chicken if you'd like and corn would be a wonderful addition too. I like that this recipe is easily changed to suite many different tastes while still remaining fairly low calorie. I really thought I'd miss the extra cheese but I didn't! I unfortunately couldn't find regular plain yogurt so I had to use Greek style which upped the calories a little but didn't seem to negatively alter the taste. I also used fresh tomatoes instead of canned since I always prefer fresh anything to canned! I agree with what others have said the prep time is longer than expected since there is a lot of chopping! Pros: Great flavor and easily adjusted to suite your tastes. Cons: Very long prep time if you use fresh veggies! Read More
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Rating: 4 stars
01/14/2012
Needs more spice This is a nice starter recipe in my opinion. I added extra cumin cilantro red pepper etc. but I think that a jalapeno wold have actually been the thing to do here. The family really liked it and I'll make it again with the tweaks. Pros: Easy to make inexpensive family friendly Cons: A little bland Read More
Rating: 4 stars
10/31/2011
The whole family loved it. Even my husband and 3 year old! Easy and delicious. Cleanup was easy as well being a one dish meal. I used fresh tomatoes. 'Julie Portland OR Read More
Rating: 4 stars
10/30/2011
My family loved this recipie even my picky 4 year old. Read More
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Rating: 4 stars
10/30/2011
It turned out really well it took me alot longer than 30 min prep time... i think because i didn't buy the pre-cut veggies so that took time. My body-builder boyfriend really enjoyed it and it fed 3 hefty boys and me with TONS left over. I will probably make it again. - Stacie Advance NC Read More
Rating: 4 stars
10/30/2011
Me and my wife loved the recipe... It also took me alot longer than 30 minutes to prepare because I used fresh veggies and I crushed my own garlic. The only thing I changed was I used a can of drained Rotel (Tomatoes with green chilies) instead diced tomatoe and the chopped chilies. I would make it again.. ---------- Justin and Megan NC Read More
Rating: 4 stars
10/30/2011
This recipe was awesome. It is a little more involved than most recipes so make sure you read through a few times before starting. I also added fresh mushrooms and it was delicious. Jen Carmichael Ca Read More
Rating: 4 stars
10/30/2011
very easy and good! Seems like a lot of ingredients but the prep work doesn't take much time at all! Convinced my family that you can eat good without sacrificing taste will make again! Read More
Rating: 4 stars
10/30/2011
Very good & very easy! I was very surprised at how delicious this is!:) Be sure you read the recipe all the way through before you start. I doubled the cumin & chili powder and used a red pepper instead of green. I would like to try it Jen's way with mushrooms added. I'll definitely make this again. Read More
Rating: 4 stars
10/30/2011
Love this one and the portion sizes are very generous. Read More
Rating: 4 stars
10/30/2011
I actually forgot to add the yogurt to the sauce and it was still really good! I liked that it was very flavorful without being too rich. But the other commenters are right - it took a lot longer than 30 min to prep if the veggies and chicken aren't chopped and ready to go. I would definitely make this again. - Jenn Dallas TX Read More
Rating: 2 stars
10/29/2011
Nothing Special The finished dish fresh out of the oven was just okay. Nothing great. Oddly enough the leftovers seemed to get more and more bland with each try. Won't be making this again. A generous two star rating. Read More