Tortilla-Chicken Casserole

Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 244
  • Calories from fat: 23%
  • Fat: 6.1g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 1g
  • Protein: 17.9g
  • Carbohydrate: 31.6g
  • Fiber: 4.1g
  • Cholesterol: 37mg
  • Iron: 2.2mg
  • Sodium: 415mg
  • Calcium: 210mg

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

  1. 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.
  2. To prepare salsa, combine the tomato and next 6 ingredients (tomato through tomato sauce) in a bowl; set aside.
  3. 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.
  4. Preheat oven to 375°.
  5. 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.
  6. 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.
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