Kid-Friendly Light King Ranch Chicken Casserole
This Simple Cooking with Heart, heart-healthy twist on a classic American chicken dish will be devoured in minutes.
- 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
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.
Tip: Click on step to mark as complete.
- 1 Preheat oven to 350 degrees F.
- 2 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.
- 3 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.
- 4 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.
- 5 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.
Recipe copyright © 2016 American Heart Association. This recipe is brought to you by the American Heart Association's Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
|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|
|Total Carbohydrate||38 g|
|Dietary Fiber||6 g|
5 lean meat, 2 starch, 2 vegetable
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