EWWK: Chicken Enchilada Casserole


Vegetable oil cooking spray
2 teaspoons olive oil
1 small onion, chopped (about 1 cup)
1/2 cup green pepper, chopped
2 cloves garlic, minced
2 cups cooked leftover roast chicken, chopped
½ cup salsa
1 (14.5-ounce) can of pinto beans, rinsed and drained
2 teaspoons chili powder
1/2 cup fat-free Greek yogurt
1 cup (4 oz.) shredded reduced-fat Mexican cheese, divided
11 corn tortillas (6-inch)
1 (10-ounce) can enchilada sauce
Cilantro (optional, but delicious garnish)
Lime (optional)


1. Preheat the oven to 350 degrees. Spray a large skillet with cooking spray, add oil and place over medium heat. Once the oil is hot, add onion, green pepper and garlic; sauté until tender (about 3 minutes).

2. Add chicken, salsa, beans and chili powder; stir to combine and cook for 3 minutes. Remove pan from heat, add yogurt and ½ cup of cheese, mix and; set aside.

3. Prepare tortillas by cutting 10 tortillas in half and leaving 1 whole. Line the bottom of a 9 X 9-inch baking pan by placing 6 halves around the bottom of the pan (cut sides facing the outside) and 1 halve tortilla in the middle. Layer ½ of the chicken mixture on top of the tortillas and put one-third of the enchilada sauce over the chicken. Repeat this layer one more time. Top the last layer with tortillas leaving the middle tortilla whole and toping with the remaining sauce. Cover with aluminum foil and bake for 30 minutes.

4. Uncover casserole, top with remaining 1/2 cup cheese and bake an additional 5 minutes. Serve with cilantro and lime.

Yield: 6 servings
Nutrient Breakdown: Calories 390; Fat 10g (3g saturated); Cholesterol 50mg; Sodium 650mg; Carbohydrate 45g; Fiber 6g; Protein 28g.
Percent Daily Value: 25% Calcium, 10% Vitamin A, 25% Vitamin C, 6% Iron
Carbohydrate Choices: 3 Carbohydrate Choices
Diabetes Exchange Values: 2 Starches; 2 Vegetables, 3 Lean meats