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CHICKEN TACO CASSEROLE




Source of Recipe


Janey
CHICKEN TACO CASSEROLE

FILE - CHICKEN TACO CASS


Sweet pepper and spinach bring lots
of vitamins A and C to this
Tex-Mex layered meal-in-a-dish.

CARB GRAMS PER SERVING: 15

INGREDIENTS:

Nonstick cooking spray
12 ounces chicken breast strips for stir-frying
2 cloves garlic, minced
1 teaspoon chili powder
2 teaspoons canola oil
1 medium onion, halved and thinly sliced
1 medium red or green sweet pepper,
seeded and chopped
1 10 ounce package frozen chopped
spinach, thawed and squeezed dry
1 1/2 cups purchased salsa
4 6 inches corn tortillas, coarsely torn
3 ounces reduced-fat Monterey Jack
cheese, shredded (3/4 cup)
1/2 cup cherry tomatoes,
chopped (optional)
1/2 of an avocado, pitted, peeled,
and chopped (optional)
Fresh cilantro leaves (optional)

DIRECTIONS:

1. Preheat oven to 350 degrees F.
Coat an unheated large nonstick skillet
with cooking spray. Preheat skillet over
medium-high heat. In a medium bowl,
toss together chicken, garlic, and chili
powder. Add to hot skillet. Cook for
4 to 6 minutes or until chicken is no
longer pink, stirring frequently.
Remove chicken from skillet; set aside.

2. Pour oil into hot skillet. Add onion and
sweet pepper. Cook over medium heat
about 5 minutes or until tender, stirring
occasionally. Stir in spinach.

3. Coat a 2-quart square baking dish
with cooking spray. Spread about 1/2 cup
of the salsa into the bottom of the baking dish.
Top with half of the tortilla pieces, half
of the chicken mixture, and half of the
vegetable mixture. Pour half of the
remaining salsa over the vegetables
and top with half of the cheese.
Repeat layers once, except do not top
with the remaining cheese.

4. Bake, covered, for 30 to 35 minutes or
until heated through. Sprinkle with the
remaining cheese. Let stand for 5
minutes before serving. If desired,
garnish with cherry tomatoes,
chopped avocado, and/or fresh cilantro.

Nutrition Facts Per Serving:
Servings Per Recipe: 6
Calories: 196
Protein(gm): 20
Carbohydrate(gm): 15
Fat, total(gm): 6
Cholesterol(mg): 43
Saturated fat(gm): 2
Monosaturated fat(gm): 1
Polyunsaturated fat(gm): 1
Dietary Fiber, total(gm): 4
Sugar, total(gm): 4
Vitamin A(IU): 4567
Vitamin C(mg): 39
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 6
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 77
Cobalamin (Vit. B12)(µg): 0
Sodium(mg): 544
Potassium(mg): 251
Calcium(DV %): 172
Iron(DV %): 1
Diabetic Exchanges
Vegetables(d.e): 1
Starch(d.e): 1
Very Lean Meat(d.e): 3
Fat(d.e): 1