This delicious Mexican Casserole from Cooking Light is transformed from a 1,000+ calorie disaster to an easy, diet-friendly crowd pleaser.
Mexican Chicken Casserole with Charred Tomato Salsa (from www.cookinglight.com)
Salsa:
8 plum tomatoes, halved and seeded
3 garlic cloves, peeled and crushed
1 small onion, peeled and chopped
1 seeded jalapeño pepper, quartered
Cooking spray
1/3 cup chopped fresh cilantro
3 Tbs fresh lime juice
1/8 tsp black pepper
Casserole:
1 cup chopped onion
1 cup fresh or frozen corn kernels
1 cup diced zucchini
1 cup chopped red bell pepper
3 cups shredded cooked chicken breast
1 Tbs minced garlic
2 tsp chili powder
1 tsp ground cumin
1 (10-ounce) can green chili enchilada sauce
1 (4-ounce) can chopped green chilies
12 (6-inch) corn tortillas
1 cup (4-ounces) shredded Monterey Jack cheese
1 cup (4-ounces) crumbled feta cheese
Preheat broiler. To prepare salsa, combine first 4 ingredients on a baking sheet coated with cooking spray. Broil 20 minutes or until charred, stirring once. Remove from oven; cool slightly. Place tomato mixture in a food processor; add cilantro, lime juice, and pepper. Process until smooth. Set aside.
Preheat oven to 350°. To prepare casserole heat a large nonstick skillet over medium-high heat. Lightly coat pan with cooking spray. Add 1 cup onion, corn, zucchini, and bell pepper; sauté 6 minutes or until tender. Add chicken and next 5 ingredients (through green chilies); sauté 2 minutes or until thoroughly heated. Remove from heat.
Spread ½ cup salsa over the bottom of a 13 X 9-inch baking dish coated with cooking spray. Arrange half of tortillas over salsa. Spoon 2 cups chicken mixture evenly over tortillas. Top with ¾ cup salsa. Sprinkle with ½ cup of each cheese. Repeat layers, starting with the remaining tortillas and ending with remaining cheeses. Bake at 350° for 25 minutes until bubbly.
Yields 8 servings
Per serving:
331 calories, 12.3 g fat, 26.1 g protein, 30.8 g carbohydrates, 4.2 g fiber, 74 mg cholesterol, 535 mg sodium
COACH STACY'S HEALTHY U 