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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.

Source: EatingWell Magazine, September/October 2013

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Read the full recipe after the video.

Recipe Summary test

total:
1 hr 30 mins
Servings:
8
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 375 degrees F. Coat two 8-inch-square baking dishes with cooking spray.

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  • 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

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.

Nutrition Facts

about 1 1/4 cups
356 calories; protein 32.9g; carbohydrates 29.1g; dietary fiber 5.2g; sugars 3.4g; fat 12.6g; saturated fat 5g; cholesterol 81.1mg; vitamin a iu 1365.4IU; vitamin c 31.6mg; folate 43.1mcg; calcium 188.8mg; iron 2.6mg; magnesium 76.4mg; potassium 662.1mg; sodium 730.9mg; thiamin 0.2mg.

1 1/2 starch, 1 1/2 vegetable, 3 lean meat, 1/2 medium-fat meat, 1 fat

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