Learn how to make a healthy King Ranch casserole recipe with this how-to video from EatingWell.com. To enjoy a healthy version of this chicken casserole, make a lighter sauce and add more vegetables. This King Ranch casserole recipe makes a double batch so you can freeze extra.
King Ranch Casserole is typically made with canned creamy soup. But this healthier version has a lighter sauce and it's loaded with veggies. This recipe makes a double batch so you can make a one-to-eat-now and one-to-freeze-later. Poach chicken in simmering water until cooked through. Transfer to a clean cutting board and dice when cool enough to handle. While the chicken is cooking, make the veggie filled creamy sauce. Heat 1 tablespoon oil in a large skillet over medium heat and add 8 ounces chopped mushrooms and 1 diced onion. Cook, stirring occasionally until all the mushroom liquid has evaporated. Add 1 diced bell pepper and cook, stirring until just tender. Add 4 minced garlic cloves and 4 teaspoons chili powder. Then add 1/2 cup of whole-wheat flour and cook for 30 seconds. Add 3 cups reduced-sodium chicken broth and cook, stirring until thickened. Remove from heat and stir in 1 1/2 cups diced tomatoes, 1/2 cup reduced fat-sour cream, 1 7-ounce canned chilis, 3/4 teaspoon salt, and the chicken. To assemble the casseroles: Spread 1 cup filling and each of these 8-by-8-inch baking dishes sprayed with cooking spread. Layer on 4 tortillas halves and top with 1 cup filling. Repeat 2 more layers of tortillas and filling, ending with the rest of the filling. Sprinkle 1 cup shredded cheese, and 1/4 cup sliced olives on top. Bake it 375°F until hot and bubbly, 20 to 25 minutes. Let stand for 15 minutes before serving. To freeze: Let unbaked casseroles cool to room temperature. To prevent foil from sticking to the cheese, coat it with a cooking spray first. Tightly wrap with heavy duty foil or freezer paper and freeze. Find this recipe and more healthy recipes on eatingwell.com.