Chicken and Tortilla Casserole
Ingredients
- 10 corn tortillas
- 1 teaspoon acceptable vegetable oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 14.5-ounce can no-salt-added tomatillos, drained
(or substitute red tomatoes, if desired)
- 2 cups low-sodium chicken broth
- 1 fresh jalapeño pepper, seeded and diced
(about 1 tablespoon)
- 1/8 teaspoon black pepper
- Vegetable oil spray
- 2 pounds boneless, skinless chicken breasts, cooked
and cubed
- 1 cup shredded low-fat Monterey Jack cheese (about
8 ounces)
- 1/2 cup light sour cream
Directions
- Preheat oven to 350° F.
- Cut the tortillas into quarters and place them in
a single layer on an ungreased baking sheet.
- Bake for 10 minutes, or until they are crisp. Set
aside. (Baking helps to deepen the flavor of the tortilla.)
- In a large skillet, heat the vegetable oil over
medium heat and sauté the onion and garlic
for 2 to 3 minutes, or until tender.
- Place the tomatillos, broth, jalapeño, and
black pepper in a blender. Blend until smooth.
- Add this mixture to the onion mixture and simmer,
uncovered, for 15 minutes over medium heat. Set aside.
- Spray a 9x13-inch baking dish lightly with vegetable
oil spray.
- Place half of the tortilla quarters on the bottom
of the dish, followed by half of the chicken, half
of the tomatillo mixture, and half of the cheese.
Repeat layers.
- Bake, uncovered, for 40 minutes. Remove from oven
and spread sour cream on top. Serve warm.
Cook's Tip: The green tomatillo sauce (or salsa
verde) in this recipe can be used over enchiladas, chicken,
or fish, or even as a dip for baked tortilla chips.
This recipe leaves plenty of room for your own touches.
If you have leftover chicken, turkey, or even lean roast
beef, about 2 1/4 cups of any of these, give them a
try. An extra piece of bell pepper or leftover vegetables
in your refrigerator? Toss them in as well. You can
add more cheese, but cut back on the poultry or meat
if you do.
Nutrient Analysis
Serves 8; 1 slice per serving
|
Calories
|
320
|
|
Protein
|
37 g
|
|
Carbohydrates
|
24 g
|
|
Total Fat
|
8 g
|
|
Saturated Fat
|
3 g
|
|
Polyunsaturated Fat
|
2 g
|
|
Monounsaturated Fat
|
2 g
|
|
Cholesterol
|
80 mg
|
|
Sodium
|
246 mg
|
Reprinted with permission from the American Heart Association
Around The World Cookbook, Copyright © 1996 by
the American Heart Association. Published by Times Books,
a division of Random House, Inc.
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