Tortilla-Chicken Casserole

Recipe from

Cooking Light

Nutritional Information

Calories 244
Caloriesfromfat 23 %
Fat 6.1 g
Satfat 2.7 g
Monofat 1.6 g
Polyfat 1 g
Protein 17.9 g
Carbohydrate 31.6 g
Fiber 4.1 g
Cholesterol 37 mg
Iron 2.2 mg
Sodium 415 mg
Calcium 210 mg

Ingredients

3 ears shucked corn
Salsa:
3 cups chopped tomato (about 3 medium tomatoes)
1/2 cup sliced green onions
1/3 cup minced fresh cilantro
1 tablespoon minced seeded jalapeño pepper
2 teaspoons lime juice
2 garlic cloves, minced
1 (8-ounce) can tomato sauce
Chicken:
3 cups water
2 teaspoons dried oregano
1 teaspoon ground cumin
1/4 teaspoon salt
2 large garlic cloves, sliced
12 ounces skinned, boned chicken breast
Sauce:
2 tablespoons all-purpose flour
1 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
Remaining ingredients:
Cooking spray
12 (6-inch) corn tortillas, cut in half
3/4 cup (3 ounces) shredded reduced-fat extra-sharp cheddar cheese, divided
1/2 cup low-fat sour cream
Shredded leaf lettuce (optional)

Preparation

Place shucked corn on a microwave-safe plate, and cover with wax paper. Microwave at HIGH 5 minutes or just until tender. Cut kernels from ears of corn to measure 1 cup.

To prepare salsa, combine the tomato and next 6 ingredients (tomato through tomato sauce) in a bowl; set aside.

To prepare the chicken, combine water, oregano, cumin, 1/4 teaspoon salt, and sliced garlic in a large saucepan; bring to a simmer. Add chicken; partially cover, reduce heat, and simmer 20 minutes or until done. Remove chicken from cooking liquid, reserving cooking liquid, and cool slightly. Shred chicken with 2 forks; place in a bowl. Bring cooking liquid to a boil; cook until reduced to 1 1/2 cups (about 9 minutes). Cool; discard sliced garlic.

Preheat oven to 375°.

To prepare the sauce, place flour, chili powder, 1/4 teaspoon salt, and red pepper in saucepan, and gradually add the cooking liquid, stirring with a whisk until blended. Cook over medium heat 4 minutes or until thick. Stir 3/4 cup sauce into chicken in bowl.

Spread 3/4 cup salsa in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 8 tortilla halves over salsa; top with 3/4 cup salsa, half of chicken mixture, half of corn, and 1/4 cup cheese. Repeat layers, ending with 8 tortilla halves. Spread the remaining salsa over the tortilla halves, and top with remaining sauce. Bake at 375° for 35 minutes. Sprinkle with 1/4 cup cheese, and bake an additional 5 minutes or until thoroughly heated. Let the casserole stand for 10 minutes before serving. Top each serving with 1 tablespoon sour cream. Serve with leaf lettuce, if desired.

Note:

Cinda Chavich,

June 1999
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