Heart Healthy
This heart-healthy twist on a classic casserole will be devoured in minutes.
Print Recipe
Kid-Friendly Light King Ranch Chicken Casserole
-
Servings:
8
Ingredients
-
Cooking spray -
pounds chicken breasts OR -
4 cups chicken breast -
1 ounce cream of mushroom soup -
1 ounces whole kernel corn -
1 ounces tomatoes -
ounces pepper stir-fry (onions and peppers) -
1 ounces green chiles -
1 tablespoon chili powder -
8 inch corn tortillas -
1/2 cup cheddar cheese
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350˚F. -
Lightly spray a large nonstick pan with cooking spray. Cook the chicken over medium-high heat for 7 to 8 minutes on each side, or until no pink in the center. Transfer to a plate. When cool enough to handle, cut the chicken into cubes. -
Pour the condensed soup into a large bowl. Stir in the corn, tomatoes, stir-fry vegetables, chiles, and chili powder Stir in the chicken. -
Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. Spread evenly 1/3 chicken mixture on the bottom of the dish. Top with half the tortilla strips. Repeat with 1/3 chicken mixture and remaining tortilla strips. Spread evenly the remaining 1/3 chicken mixture. Sprinkle with the cheese. -
Bake for 30 to 40 minutes, or until heated through and bubbly. Remove from the oven. Let stand for 5 minutes before cutting.
Keep it Healthy: You can easily make this recipe into a healthy dip for a gathering. In a large bowl, stir together all the ingredients except the tortillas (not used in this recipe) and cheese. Stir in 1 or 2 chopped fresh jalapeños (if you like spicy) and 1 15.5-ounce can no-salt-added or low-sodium black beans or pinto beans, rinsed and drained. Pour the mixture into a 13 x 9 x 2-inch baking dish lightly coated with cooking spray. Sprinkle with the cheese. Bake for 30 minutes, or until heated through and bubbly. Top with avocado chunks from 1 medium avocado. Serve with whole-grain pita chips (lowest sodium available) or baked corn tortillas chips.
Tip: No time to thaw the bag of frozen stir-fry vegetables? No problem. Just put them in a colander and rinse with cold water for a few minutes until thawed. Then, press vegetables down against the colander to squeeze liquid from them to use in recipe.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 301 | |
|---|---|---|
| Total Fat | 6.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.0 g | |
| Monounsaturated Fat | 2.0 g | |
| Cholesterol | 76 mg | |
| Sodium | 430 mg | |
| Total Carbohydrate | 29 g | |
| Dietary Fiber | 5 g | |
| Sugars | 8 g | |
| Protein | 31 g | |
Dietary Exchanges
1 1/2 vegetable, 4 lean meat, 1 1/2 starch
-
Servings:
8
Ingredients
-
Cooking spray -
pounds chicken breasts OR -
4 cups chicken breast -
1 ounce cream of mushroom soup -
1 ounces whole kernel corn -
1 ounces tomatoes -
ounces pepper stir-fry (onions and peppers) -
1 ounces green chiles -
1 tablespoon chili powder -
8 inch corn tortillas -
1/2 cup cheddar cheese
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 350˚F. -
Lightly spray a large nonstick pan with cooking spray. Cook the chicken over medium-high heat for 7 to 8 minutes on each side, or until no pink in the center. Transfer to a plate. When cool enough to handle, cut the chicken into cubes. -
Pour the condensed soup into a large bowl. Stir in the corn, tomatoes, stir-fry vegetables, chiles, and chili powder Stir in the chicken. -
Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. Spread evenly 1/3 chicken mixture on the bottom of the dish. Top with half the tortilla strips. Repeat with 1/3 chicken mixture and remaining tortilla strips. Spread evenly the remaining 1/3 chicken mixture. Sprinkle with the cheese. -
Bake for 30 to 40 minutes, or until heated through and bubbly. Remove from the oven. Let stand for 5 minutes before cutting.
Keep it Healthy: You can easily make this recipe into a healthy dip for a gathering. In a large bowl, stir together all the ingredients except the tortillas (not used in this recipe) and cheese. Stir in 1 or 2 chopped fresh jalapeños (if you like spicy) and 1 15.5-ounce can no-salt-added or low-sodium black beans or pinto beans, rinsed and drained. Pour the mixture into a 13 x 9 x 2-inch baking dish lightly coated with cooking spray. Sprinkle with the cheese. Bake for 30 minutes, or until heated through and bubbly. Top with avocado chunks from 1 medium avocado. Serve with whole-grain pita chips (lowest sodium available) or baked corn tortillas chips.
Tip: No time to thaw the bag of frozen stir-fry vegetables? No problem. Just put them in a colander and rinse with cold water for a few minutes until thawed. Then, press vegetables down against the colander to squeeze liquid from them to use in recipe.