Low Fat Chicken Enchilada Casserole
Satisfy your Tex-Mex cravings guilt-free with this flavorful Low Fat Chicken Enchilada Casserole! This healthier twist on a classic comfort food is layered with tender shredded chicken simmered in low sodium broth, zesty green chilies, and perfectly seasoned with taco spices. Whole wheat tortillas and fat-free refried beans add wholesome texture, while reduced-fat Mexican cheese delivers all the gooey goodness you love in a casserole. Baked to bubbly perfection in enchilada sauce and topped with fresh cilantro, this dish is a low-fat, high-flavor option that's ready in just about an hour. Perfect for busy weeknights or meal prepping, this recipe offers a satisfying and hearty way to indulge in bold, Tex-Mex flavors while staying on track with healthier eating habits.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breasts
- 2 cups low sodium chicken broth
- 1 as needed cooking spray
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 4-ounce can green chilies, chopped
- 1 tablespoon low sodium taco seasoning
- 8 small whole wheat tortillas
- 1 15-ounce can fat-free refried beans
- 1 15-ounce can enchilada sauce
- 1.5 cups reduced-fat shredded Mexican cheese blend
- 0.25 cup chopped fresh cilantro
- 0.25 cup sliced black olives (optional)
Instructions
Preheat the oven to 375°F (190°C).
Place the chicken breasts in a medium saucepan and add the chicken broth. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 15-20 minutes, or until the chicken is cooked through and tender.
Remove the chicken from the broth and let it cool slightly. Shred the chicken using two forks and set aside.
In a non-stick frying pan, lightly coat with cooking spray and heat over medium heat. Add the diced onion and minced garlic, cooking until the onion is translucent, about 5 minutes.
Stir in the chopped green chilies and taco seasoning. Cook for an additional 2 minutes, then add the shredded chicken and mix well. Set aside.
Coat a 9x13 inch baking dish with cooking spray.
Cut each tortilla into quarters and layer half of them evenly in the bottom of the prepared dish.
Evenly spread the refried beans over the layer of tortillas, followed by half of the chicken mixture.
Pour half of the enchilada sauce over the chicken, and sprinkle with half of the shredded cheese.
Repeat layering with the remaining tortillas, chicken mixture, enchilada sauce, and cheese.
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes, or until heated through and the cheese is melted.
Remove the foil and bake for an additional 5-10 minutes to slightly brown the cheese on top, if desired.
Remove from the oven and let the casserole sit for 5 minutes before serving.
Garnish with chopped cilantro and sliced black olives, if desired, before serving.
Nutrition Facts
Calories |
3126 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.9 g | 111% | |
| Saturated Fat | 29.6 g | 148% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 476 mg | 159% | |
| Sodium | 9278 mg | 403% | |
| Total Carbohydrate | 320.2 g | 116% | |
| Dietary Fiber | 60.5 g | 216% | |
| Total Sugars | 29.8 g | ||
| Protein | 258.5 g | 517% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 1917 mg | 147% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 5383 mg | 115% | |
*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.
