Heart-Healthy Chicken Enchilada Casserole
This Heart-Healthy Chicken Enchilada Casserole is the ultimate guilt-free comfort food, blending wholesome ingredients with bold, Mexican-inspired flavors. Made with lean shredded chicken, whole wheat tortillas, and a perfect balance of low-fat sour cream and cheddar cheese, this casserole offers a lighter twist on a classic favorite. Packed with fiber-rich black beans, sweet corn, and vibrant bell peppers, it’s a nutrient-packed meal that doesn’t compromise on taste. A medley of warm spices like cumin, garlic powder, and smoked paprika adds depth to every bite, while a finishing touch of fresh cilantro brightens the dish. Perfect for busy weeknights, this easy-to-assemble recipe comes together in just one hour and serves up to six. Whether you’re watching your sodium intake or craving a heart-healthy dinner, this family-friendly casserole is a flavor-packed solution that you’ll keep coming back to time and time again.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 2 cups low-sodium chicken broth
- 8 whole wheat tortillas
- 1 cup low-fat sour cream
- 1.5 cups low-fat shredded cheddar cheese
- 1.5 cups red enchilada sauce
- 1 can black beans, drained and rinsed
- 1 cup corn, drained
- 1 green bell pepper, diced
- 1 yellow onion, chopped
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 0.5 teaspoon smoked paprika
- 0.25 cup fresh cilantro, chopped
Instructions
Preheat your oven to 375°F (190°C).
In a medium pot, bring the chicken broth to a simmer. Add the chicken breasts and cook until fully cooked, approximately 15 minutes. Remove the chicken from the broth and let it cool before shredding it with two forks.
In a large skillet over medium heat, add the olive oil. Sauté the chopped onion and diced green bell pepper until the onion is translucent, about 5 minutes.
Add the shredded chicken to the skillet, along with the cumin, garlic powder, and smoked paprika. Stir to combine and cook for an additional 2 minutes to incorporate flavors.
In a large mixing bowl, combine the cooked chicken mixture, black beans, corn, and fresh cilantro. Stir in 1 cup of enchilada sauce and the low-fat sour cream, mixing well.
Lightly grease a 9x13 inch baking dish. Spread 0.25 cup of enchilada sauce in the bottom of the dish.
Cut the whole wheat tortillas in half. Place a layer of four tortilla halves over the sauce, slightly overlapping them.
Spread half of the chicken mixture over the tortillas, followed by 0.5 cup of shredded cheddar cheese.
Repeat layers with the remaining tortilla halves, chicken mixture, and another 0.5 cup of shredded cheese.
Pour the remaining enchilada sauce over the top and sprinkle the final 0.5 cup of cheese evenly.
Cover the baking dish with foil and bake in the preheated oven for 30 minutes. Remove the foil during the last 10 minutes to allow the cheese to brown slightly.
Let the casserole cool for 5 minutes before slicing. Serve warm, garnished with extra fresh cilantro, if desired.
Nutrition Facts
Calories |
3578 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.6 g | 121% | |
| Saturated Fat | 30.0 g | 150% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 510 mg | 170% | |
| Sodium | 9336 mg | 406% | |
| Total Carbohydrate | 365.3 g | 133% | |
| Dietary Fiber | 58.1 g | 208% | |
| Total Sugars | 45.6 g | ||
| Protein | 277.9 g | 556% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 2187 mg | 168% | |
| Iron | 31.2 mg | 173% | |
| Potassium | 4922 mg | 105% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
