Wednesday, October 28, 2009

Chicken Tortilla Casserole

Want to spice up your evening? This dish'll do the trick! Thanks to Holly, who sent the recipe of her husband's favorite dish to be "tweaked" into a healthy, nutritious meal she'll feel great about serving.

1 pound chicken breast, trimmed of all fat
1 tablespoon whole wheat flour
1 10 oz. can tomatoes and green chilies
1 medium onion, diced
1 green pepper, seeded and sliced into strips
1 teaspoon paprika
½ teaspoon cumin
1/8 teaspoon cayenne (red) pepper – optional
1 teaspoon taco seasoning
1 cup fat-free refried beans
3 low-fat, high-fiber whole wheat tortillas
½ cup Mexican-blend cheese


Preheat oven to 400 degrees. Cut raw chicken breast into bite-sized pieces. Dust with flour. Add to saucepan lightly sprayed with cooking spray. Drain juice from tomatoes and green chilies into the pan. Add all seasonings. Sauté five minutes, or until chicken is opaque. Add onions, peppers and tomatoes and green chilies, then cover the pan and cook over medium-low heat until veggies are tender. Meanwhile, lightly mist a 9-10” casserole dish with cooking spray. Lay two tortillas in the dish and up the sides, slightly overlapping. Spread one cup of fat-free refried beans over tortillas. Spread chicken mixture evenly over the beans. Lay the third tortilla on top of the chicken mixture, and sprinkle with cheese. Bake for 15 minutes, or until cheese is melted and juices bubble. Serve with a small side of Mexican rice (yellow saffron rice cooked with ¼ cup of tomatoes and green chilies) and fresh orange wedges for a delicious meal. Serves four. Counts as protein, slow carb and fast carb.

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