Light King Ranch Chicken Casserole

By The American Heart Association

This heart-healthy variation of a traditional American chicken recipe from Simple Cooking with Heart is sure to disappear rapidly!

Ingredients:

Servings: 6

Cooking spray
2 pounds of boneless, skinless, uncooked chicken breast cutlets
OR
4 cups of cooked chicken breast, cubed
10.75 oz. can of low-sodium condensed Cream of Mushroom soup (preferably 25% less sodium)
14.5 oz. can of no-salt-added diced tomatoes
15.25 oz. can of no-salt-added corn kernels, drained and rinsed
1 tablespoon no-salt-added chili powder
14.4 oz. bag of frozen pepper stir-fry (with onions and peppers), thawed and drained
8 tortillas, 6 inches in size, cut into 1-inch strips
1/2 cup shredded fat-free cheddar cheese
4 oz. can of diced green chiles, drained and rinsed (optional)

Instructions:

Set the oven temperature to 350 degrees F.
Spray a large nonstick skillet with cooking spray and heat over medium-high. Sauté the chicken cutlets for about 7 to 8 minutes on each side until thoroughly cooked, depending on thickness. Once cooked, move the chicken to a plate and let cool briefly before cutting it into cubes.
In a large mixing bowl, combine the condensed soup with the drained tomatoes, rinsed corn, chili powder, and the thawed stir-fry vegetables (adding green chiles if desired). Allow the kids to mix in the cubed chicken with a spoon until fully combined.
Lightly spray a 9×13-inch baking dish with cooking spray. Place 1/3 of the chicken mixture at the bottom of the dish, leveling it with a spatula. Have the kids sprinkle half of the tortilla strips on top of the chicken mixture. Repeat this layering step with the remaining chicken mixture and tortilla strips, finishing off with the final layer of chicken mixture. Let kids sprinkle cheese over the top.
Bake for 30 to 40 minutes, or until the dish is heated through and bubbling. After removing it from the oven, let it rest for 5 minutes before cutting and serving.

Helpful Tips:

Healthy Alternative:Create a nutritious dip by leaving the tortillas out. Combine all ingredients except cheese in a large bowl, adding 1 or 2 chopped fresh jalapeños for a kick, plus a can of rinsed and drained low-sodium black or pinto beans. Pour into the greased baking dish, top with cheese, and bake for 30 minutes. Finish with avocado chunks and serve alongside whole-grain pita chips.
Quick Tip:If you don’t have time to thaw frozen stir-fry vegetables, simply rinse them under cold water in a colander for a few minutes. Afterward, press down on the vegetables to remove any excess moisture before adding them to the dish.

Nutritional Information:

Calories: 401 per serving