Low Sodium Chicken Enchilada Casserole
Savor the bold flavors of your favorite Mexican-inspired dish with this Low Sodium Chicken Enchilada Casserole—a healthier twist on a classic comfort food! This easy-to-make casserole layers tender shredded chicken, vibrant red and green bell peppers, and zesty low-sodium tomato sauce between hearty corn tortillas, all topped with melty low-fat cheddar cheese. Perfect for those watching their sodium intake, it’s seasoned with aromatic cumin, chili powder, and garlic for a burst of flavor without the extra salt. Ready in just over an hour, it’s an ideal weeknight dinner or meal prep option that doesn’t skimp on taste. Garnish with fresh cilantro for a colorful and herbaceous finish, and pair it with a side of avocado or a crisp green salad. Whether you're feeding a family or looking for leftovers, this 6-serving casserole is sure to become a dinnertime favorite!
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Recipe Information
Ingredients
- 1.5 pounds Boneless, skinless chicken breasts
- 2 tablespoons Olive oil
- 1 medium Onion, diced
- 3 cloves Garlic, minced
- 14.5 ounces Canned low sodium diced tomatoes
- 8 ounces Tomato sauce, no-salt-added
- 1 teaspoon Ground cumin
- 1 teaspoon Chili powder
- 0.5 teaspoon Black pepper
- 10 small Corn tortillas
- 2 cups Low-fat shredded cheddar cheese
- 0.5 cup Fresh cilantro, chopped
- 1 medium Red bell pepper, diced
- 1 medium Green bell pepper, diced
Instructions
Preheat the oven to 375°F (190°C).
In a large skillet, heat olive oil over medium heat. Add the diced onions and sauté until translucent, about 5 minutes.
Add the minced garlic, diced red and green bell peppers, and cook for an additional 2 minutes.
Stir in the low sodium diced tomatoes, tomato sauce, cumin, chili powder, and black pepper. Bring the mixture to a simmer and cook for 5 minutes.
In another skillet over medium heat, cook the chicken breasts until they are no longer pink in the center, about 7-8 minutes per side. Remove from the skillet and let them cool slightly before shredding them with two forks.
Add the shredded chicken to the tomato mixture, stirring well to combine.
Spread a thin layer of the chicken mixture on the bottom of a 9x13 inch baking dish.
Place a layer of corn tortillas over the chicken mixture, overlapping slightly.
Top the tortillas with more chicken mixture, followed by a layer of shredded cheese.
Repeat the layering process until all ingredients are used, ending with a layer of cheese on top.
Cover the casserole with foil and bake in the preheated oven for 25 minutes.
Remove the foil and bake for an additional 10-15 minutes, or until the cheese is golden and bubbly.
Garnish the casserole with chopped fresh cilantro before serving.
Nutrition Facts
Calories |
2960 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.2 g | 108% | |
| Saturated Fat | 24.7 g | 123% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 658 mg | 219% | |
| Sodium | 3934 mg | 171% | |
| Total Carbohydrate | 198.6 g | 72% | |
| Dietary Fiber | 36.8 g | 131% | |
| Total Sugars | 32.5 g | ||
| Protein | 312.9 g | 626% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 2066 mg | 159% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 4458 mg | 95% | |
*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.
