Wednesday, July 16, 2014

Chicken Taco Casserole

Chicken Taco Casserole
Serves 6 (15 gr. carbs per serving)


  • Great Value Olive Oil Cooking Spray
  • 12 oz. Chicken Breasts (cut into strips for stir frying)
  • 2 minced Garlic cloves
  • 1 t. Chili Powder*
  • 2 t. Olive Oil
  • 1 medium Onion, halved and thinly sliced
  • 1 medium Red or Green Bell Pepper, seeded and chopped
  • 1~10 oz. package frozen chopped Spinach, thawed & squeezed dry (place in a cup towel, gather and twist the towel to squeeze as much of the water out of the spinach as possible)
  • 1&1/2 c. Salsa (store bought is fine, but if you make your own it can help cut down on sodium)
  • 4~6 inch Corn Tortillas, coarsely torn
  • 3 oz. Reduced-Fat Monterrey Jack Cheese, shredded 3/4 c.)


  • 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.
  • Pour oil into hot skillet and add onion and sweet pepper. 
  • Cook over medium heat about 5 minutes or until tender, stirring occasionally. 
  • Stir in spinach.
  • 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.
  • 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.
Nutritional Info Per Serving:
196 Cal., 6 g. Total Fat 2 g. Sat. Fat, 43 mg. Chol., 544 mg Sodium*,15 g. Carbs., (4 g. Fiber, 4 g. Sugar), 20 g. Protein

* To reduce the Sodium count you can make your own Chili Powder. Store bought Chili Powder is high in sodium so you can make your own by using the recipe below which will lower the sodium count by 121 mg.! 

Original recipe is from Diabetic Living online.

Make  Guacamole 
6 small servings:

Mix in a small bowl:
  • 1/2  Roma Tomato, seeded & chopped 
  • 2 Avocado, pitted, peeled, and chopped 
  • 1 T. Fresh Cilantro Leaves 
  • 1/4 t. Ground Cumin 
  • 1 t. chopped Red Onion 
  • 1 t. seeded & chopped Jalapeno (optional) 
  • Season to taste (not too much salt!)

Homemade Chili Powder
  • 2 T. Paprika
  • 2 t. Oregano
  • 1 & 1/4 t. Cumin, Garlic Powder, Cayenne Pepper
  • 3/4 t. Onion Powder
Toss together and store in an air tight container.

Food For The Soul ~  Pure gold put in the fire comes out of it proved pure.... 1 Peter 1:7


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