Alternating layers of warm tortillas, spicy tomato chicken and melted cheese make this comforting casserole by Clean Eating irresistible. Even better, this 370-calories meal provides a heavy dose of protein at 37 grams per serving — talk about satisfying! Serve this cozy casserole with Greek yogurt, salsa and hot sauce on the side.
Chicken Tortilla Casserole
Ingredients
- 2 (1-pound) skinless chicken breasts on the bone
- 1 tablespoon oil
- 1 large onion, chopped
- 1 large green bell pepper, seeded and chopped
- 1/8 teaspoon plus 1/2 teaspoon sea salt, divided
- 1/2 teaspoon black pepper, divided
- 1 tablespoon ground cumin
- 2 teaspoon chili powder
- 1 1/2 teaspoon dried oregano
- 4 cloves garlic, chopped
- 2 jalapeño peppers, seeded and chopped (Tip: If you prefer more heat, keep the seeds in.)
- 2 cups no salt added diced tomatoes, with juices
- 1 cup fresh or frozen corn kernels (certified gluten-free if necessary)
- 1 1/2 cups milk, divided
- 2 teaspoons potato starch
- 12 (6-inch) corn tortillas, quartered (certified gluten-free if necessary)
- 6 ounces shredded Mexican cheese blend
- 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: Calories: 366; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 449mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 5g; Protein: 34g
Nutrition Bonus: Potassium: 227mg; Iron: 6%; Vitamin A: 15%; Vitamin C: 52%; Calcium: 21%
Clean Eating is not a diet; it’s a lifestyle approach to food. Our magazine features delicious, healthy recipes and weight-loss meal plans that highlight real foods and natural ingredients. Lose weight with the Clean Eating Academy, and follow us on Facebook, Twitter and Pinterest for daily inspiration.
