This Simple Cooking with Heart, heart-healthy twist on a classic American chicken dish will be devoured in minutes.
Nutrition Facts
Kid-Friendly Light King Ranch Chicken Casserole
Calories
Protein
Fiber
Cost Per Serving
Nutrition Facts
| Calories | 401 | |
|---|---|---|
| Total Fat | 8.8 g | |
| Saturated Fat | 1.3 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.6 g | |
| Monounsaturated Fat | 3.0 g | |
| Cholesterol | 101 mg | |
| Sodium | 573 mg | |
| Total Carbohydrate | 38 g | |
| Dietary Fiber | 6 g | |
| Sugars | 10 g | |
| Protein | 41 g | |
Dietary Exchanges
2 starch, 2 vegetable, 5 lean meat
Ingredients
Servings 6
-
Cooking spray -
2 lb. boneless, skinless, uncooked chicken breast cutlets OR -
4 cups cubed, cooked chicken breast -
10.75 oz. canned, low-sodium, condensed Cream of Mushroom soup (1 can 25% less sodium) -
14.5 oz. no-salt-added, diced tomatoes (1 can) -
15.25 oz. canned, no-salt-added corn kernels (1 can), drained, rinsed -
1 Tbsp. no-salt-added chili powder -
14.4 oz. packaged, frozen pepper stir-fry (onions and peppers), thawed and drained of any liquid (1 bag) -
8 6 - inch tortillas (cut into 1-inch strips) -
1/2 cup shredded, fat-free cheddar cheese -
4 oz. canned, diced green chiles (1 can), drained, rinsed, optional
Directions
Tip: Click on step to mark as complete.
-
Preheat oven to 350 degrees F. -
Coat a large nonstick pan with cooking spray and warm to medium-high heat. Add chicken cutlets and sauté until fully-cooked, about 7 to 8 minutes per side depending on thickness. Transfer chicken to a plate and cut chicken into a few pieces to cool quickly. When able to handle, cut chicken into cubes. -
In a large bowl, add condensed soup. Into the bowl, let kids add drained tomatoes, drained corn, and chile powder, along with thawed stir-fry vegetables (and drained green chiles if using). Add cooked chicken and let kids use a spoon to stir mixture until combined. -
Coat a 9-inch by 13-inch Pyrex or baking dish with cooking spray. Cut the corn tortillas into 1-inch strips. Pour 1/3 chicken mixture on the bottom of the dish, using a spatula to make into an even layer. Have kids layer half the tortillas strips on top of chicken mixture. Repeat once more with 1/3 chicken mixture in an even layer and remaining tortilla strips. Then, have kids top with remaining 1/3 chicken mixture in an even layer. Have kids sprinkle cheese on top. -
Bake in oven until warmed through and bubbly, about 30 to 40 minutes. Remove from oven and let sit 5 minutes. Then, cut and serve.
Keep it Healthy: Turn this recipe into a healthy dip for gatherings. Just omit the tortillas from the recipe. In a large bowl, add all the ingredients except cheese, plus 1 or 2 chopped fresh jalapenos (if you like it spicy) and 1 can rinsed and drained low-sodium black beans or pinto beans. Pour into the greased 9-inch by 13-inch baking dish, sprinkle with cheese and bake for 30 minutes. Top with avocado chunks and serve with whole-grain pita 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.
