By The American Heart Association
This heart-healthy variation of a classic American chicken dish from Simple Cooking with Heart will be enjoyed in no time.
Ingredients:
Servings: 6
- Cooking spray
- 2 lbs. boneless, skinless, uncooked chicken breast cutlets
OR - 4 cups cubed, cooked chicken breast
- 10.75 oz. low-sodium, condensed Cream of Mushroom soup (use 1 can that has 25% less sodium)
- 14.5 oz. no-salt-added, diced tomatoes (1 can)
- 15.25 oz. no-salt-added corn kernels (1 can), drained and rinsed
- 1 Tbsp. no-salt-added chili powder
- 14.4 oz. frozen pepper stir-fry (onions and peppers), thawed and drained (1 bag)
- 8 6-inch tortillas (cut into 1-inch strips)
- 1/2 cup shredded, fat-free cheddar cheese
- 4 oz. canned, diced green chiles (1 can), drained and rinsed, optional
Directions:
- Preheat the oven to 350 degrees F.
- Spray a large nonstick pan with cooking spray and heat to medium-high. Add the chicken cutlets and sauté until fully cooked, around 7 to 8 minutes per side depending on thickness. Transfer the cooked chicken to a plate, cut it into a few pieces to cool quickly, and then cube it when it can be handled.
- In a large bowl, combine the condensed soup, drained tomatoes, drained corn, and chili powder. Add the thawed stir-fry vegetables, and if using, the drained green chiles. Incorporate the cooked chicken and let kids stir the mixture until well combined.
- Spray a 9-inch by 13-inch Pyrex or baking dish with cooking spray. Layer 1/3 of the chicken mixture evenly in the bottom of the dish. Place half of the tortilla strips over this mixture. Repeat this layering with another 1/3 of the chicken mixture and the remaining tortilla strips. Finish with the last 1/3 of the chicken mixture topped with cheese.
- Bake in the oven until heated through and bubbly, about 30 to 40 minutes. Allow to cool for 5 minutes before cutting and serving.
Quick Tips:
-
Keep it Healthy: Transform this recipe into a healthy dip for gatherings by omitting the tortillas. In a large bowl, mix all the ingredients except cheese, plus 1 or 2 chopped fresh jalapeños (for a spicy kick) and 1 can of rinsed and drained low-sodium black beans or pinto beans. Pour into the greased 9-inch by 13-inch baking dish, sprinkle with cheese, and bake for 30 minutes. Top with avocado chunks and serve with whole-grain pita chips.
- Tip: If you’re short on time to thaw the frozen stir-fry vegetables, place them in a colander and rinse with cold water for a few minutes until thawed. Then, press the vegetables against the colander to squeeze out excess liquid before using them in the recipe.
Nutritional Information:
- Calories: 401 Per Serving
- Protein: 41g Per Serving
- Fiber: 6g Per Serving
- Cost Per Serving: $3.35
To learn more about the Light King Ranch Chicken Casserole Recipe from the American Heart Association, click here.
