Skinny Chicken Enchilada Casserole (465 Cal)
This skinny ground chicken enchilada casserole recipe is a good dish to have when you want to stay healthy but still want to enjoy the goodness of a casserole dish.
Equipment
9x9 inch (23x23cm) baking dish
Large mixing bowl
Non-stick cooking spray
Shallow bowl or plate (for dipping tortillas in sauce)
Silicone spatula
Ingredients
1 lb ground chicken - cooked and drained, about 3 cups / 450g- 1 can diced tomatoes - 15 oz / 425g, undrained
- 1 can red enchilada sauce - 10 oz / 283g
½ cup salsa - 120ml
1 tablespoon taco seasoning
4 oz cream cheese - ⅓ less fat, at room temperature, 113g
1 can corn kernels - 15 oz / 425g, drained
1 can black beans - 15 oz / 425g, drained and rinsed- 4 medium low-carb flour tortillas - 8-inch / 20cm, cut into quarters
- ½ cup shredded low-fat Mexican blend cheese - or cheddar, 55g
⅓ cup black olives - sliced, 45g- 1 teaspoon non-stick cooking spray - for greasing the baking dish
Instructions
- Preheat oven to 375°F / 190°C (170°C fan-forced). Spray a 9x9 inch (23x23cm) baking dish with non-stick cooking spray.1 teaspoon non-stick cooking spray
- In a large bowl, combine the cooked chicken, diced tomatoes (with juices), half of the enchilada sauce, salsa, taco seasoning, cream cheese, corn, and black beans. Stir until the cream cheese is fully incorporated and the filling is evenly mixed.1 lb ground chicken, 1 can diced tomatoes, 1 can red enchilada sauce, 1/2 cup salsa, 1 tablespoon taco seasoning, 4 oz cream cheese, 1 can corn kernels, 1 can black beans
- Pour the remaining enchilada sauce into a shallow bowl. Dip the tortilla quarters into the sauce one at a time, coating both sides. Arrange a single layer of dipped tortilla quarters on the bottom of the prepared baking dish. Spread half of the chicken filling evenly over the tortillas. Add a second layer of dipped tortilla quarters, then spread the remaining filling on top. Finish with a final layer of dipped tortilla quarters.1 can red enchilada sauce, 4 medium low-carb flour tortillas
- Sprinkle the shredded cheese evenly over the top. Bake uncovered for 30 minutes, or until the cheese is melted and the casserole is bubbling around the edges. Let cool for 5 minutes before topping with sliced black olives and serving.1/2 cup shredded low-fat Mexican blend cheese, 1/3 cup black olives
Notes
Storage: Refrigerate leftovers in an airtight container for up to 4 days. Flavours improve overnight as the sauce soaks into the tortilla layers.
Freezer: Portion into individual servings before freezing — keeps for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating: Cover with a damp paper towel and microwave on medium power for 2-3 minutes. Full power tends to dry out the chicken.
Make-Ahead: Assemble the entire casserole up to 24 hours in advance and refrigerate unbaked. Add 5-10 minutes to the bake time if going straight from the fridge to the oven.
Pro Tip: Bring the cream cheese to room temperature before mixing — cold cream cheese leaves lumps that won't fully incorporate into the filling.
Nutrition
Serving: 1servingCalories: 358kcalCarbohydrates: 33gProtein: 25gFat: 15gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.05gCholesterol: 81mgSodium: 1070mgPotassium: 927mgFiber: 8gSugar: 6gVitamin A: 431IUVitamin C: 9mgCalcium: 226mgIron: 4mg
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