EatingWell King Ranch Casserole
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 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
- 1/2 cup whole-wheat flour or all-purpose flour
- 3 cups reduced-sodium chicken broth
- 1 1/2 cups diced fresh tomatoes
- 1/2 cup reduced-fat sour cream
- 1 7-ounce can or two 4-ounce cans diced green chiles, drained
- 3/4 teaspoon salt
- 12 6-inch corn tortillas, cut in half, divided
- 1 cup shredded Colby-Jack cheese, divided
- 1/4 cup sliced ripe black olives, divided
- Preheat oven to 375°F. Coat two 8-inch-square baking dishes with cooking spray.
- 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.
- 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.
- 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.
- 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.)
Tips & Notes
- 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.
Per serving: 356 calories; 13 g fat (5 g sat, 4 g mono); 81 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 33 g protein; 5 g fiber; 698 mg sodium; 662 mg potassium.
Nutrition Bonus: Vitamin C (52% daily value), Vitamin A (27% dv), Calcium, Magnesium & Potassium (19% dv), Zinc (16% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 1/2 vegetable, 3 lean meat, 1/2 medium fat meat, 1 fat
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- Ease of Preparation
- Total Time
- More than 1 hour
- 8 or more
- Main Ingredient
- Type of Dish
- Main dish, poultry
- September/October 2013