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Chicken Tortilla Casserole – Hello Healthy


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  • 2 (1-pound) skinless chicken breasts on the bone
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  • 1 tablespoon oil
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  • 1 large onion, chopped
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  • 1 large green bell pepper, seeded and chopped
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  • 1/8 teaspoon plus 1/2 teaspoon sea salt, divided
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  • 1/2 teaspoon black pepper, divided
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  • 1 tablespoon ground cumin
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  • 2 teaspoon chili powder
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  • 1 1/2 teaspoon dried oregano
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  • 4 cloves garlic, chopped
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  • 2 jalapeño peppers, seeded and chopped (Tip: If you prefer more heat, keep the seeds in.)
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  • 2 cups no salt added diced tomatoes, with juices
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  • 1 cup fresh or frozen corn kernels (certified gluten-free if necessary)
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  • 1 1/2 cups milk, divided
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  • 2 teaspoons potato starch
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  • 12 (6-inch) corn tortillas, quartered (certified gluten-free if necessary)
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  • 6 ounces shredded Mexican cheese blend
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  • 3 medium green onions, thinly sliced

Directions

Poach chicken breasts: Fill a large saucepan about two-thirds full with water and bring to a boil. Add chicken and as soon as water starts to bubble again, cover and reduce heat to medium-low. Water should cover chicken breasts by about 1 inch. Cook at a low simmer until chicken is no longer pink in thickest part and registers 165°F on an instant-read thermometer, 22-25 minutes. When cool enough to handle, pull chicken off bones and tear into bite-size pieces. Set aside. (Tip: You can poach chicken breasts up to 2 days ahead; cover and refrigerate.)

Preheat oven to 350°F. In a large skillet on medium-high, heat oil. Add onion, bell pepper, 1/8 teaspoon salt and 1/4 teaspoon black pepper. Cook for 12-15 minutes, stirring occasionally, until soft and lightly browned. Add cumin, chile powder and oregano and stir to combine. Add garlic and jalapeño, and cook until garlic softens, stirring frequently, about 1 minute. Add tomatoes, and bring to a simmer. Stir in corn, and cook until heated through, about 1 minute. Reduce heat to medium-low.

In a small bowl, stir together about 2 tablespoons milk and potato starch until combined; stir in remaining milk. Add to skillet and bring to a simmer, stirring constantly until slightly thickened, about 1 minute. Stir in chicken and cook until heated through, about 1 minute. Season with remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper. Remove from heat.

Mist a 9-by-13-inch baking dish with cooking spray. Arrange half of tortillas over bottom of dish, overlapping slightly. Top with half of chicken mixture, then sprinkle with half of cheese. Add a second layer of tortillas, chicken and cheese. Cover with foil and bake until liquid is bubbling and cheese is melted, 35-45 minutes. Rest for 5 minutes. Sprinkle with green onions.

Nutrition Information Serves: 8 | Serving Size: 1/8 tortilla casserole Per serving: Nutrition Bonus: Potassium: 227mg; Iron: 6%; Vitamin A: 15%; Vitamin C: 52%; Calcium: 21% Calories: 366; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 449mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 5g; Protein: 34g

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