Kid-Friendly Light King Ranch Chicken Casserole

Average Rating:

×

Kid-Friendly Light King Ranch Chicken Casserole

Nutrition Facts

Kid-Friendly Light King Ranch Chicken Casserole

CaloriesCalories

301 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$3.35
×
Calories 301
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.0 g
Cholesterol 76 mg
Sodium 430 mg
Total Carbohydrate 29 g
Dietary Fiber 5 g
Sugars 8 g
Protein 31 g

Dietary Exchanges
1 1/2 vegetable, 4 lean meat, 1 1/2 starch

Ingredients

Servings   8  

  • Cooking spray
  • 2 pounds boneless, skinless chicken breasts, all visible fat discarded OR
  • 4 cups cubed, cooked chicken breast
  • 1 10.5-ounce can unsalted or low-sodium condensed cream of mushroom soup
  • 1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, drained
  • 14.4 to 16 ounces frozen stir-fry peppers and onions, thawed and drained
  • 1 4-ounce can diced green chiles, drained
  • 1 tablespoon chili powder
  • 8 6-inch corn tortillas, cut into 1-inch strips
  • 1/2 cup shredded fat-free cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350˚F.
  2. Lightly spray a large nonstick pan with cooking spray. Cook the chicken over medium-high heat for 7 to 8 minutes on each side, or until no pink in the center. Transfer to a plate. When cool enough to handle, cut the chicken into cubes.
  3. Pour the condensed soup into a large bowl. Stir in the corn, tomatoes, stir-fry vegetables, chiles, and chili powder Stir in the chicken.
  4. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. Spread evenly 1/3 chicken mixture on the bottom of the dish. Top with half the tortilla strips. Repeat with 1/3 chicken mixture and remaining tortilla strips. Spread evenly the remaining 1/3 chicken mixture. Sprinkle with the cheese.
  5. Bake for 30 to 40 minutes, or until heated through and bubbly. Remove from the oven. Let stand for 5 minutes before cutting.

Keep it Healthy: You can easily make this recipe into a healthy dip for a gathering. In a large bowl, stir together all the ingredients except the tortillas (not used in this recipe) and cheese. Stir in 1 or 2 chopped fresh jalapeños (if you like spicy) and 1 15.5-ounce can no-salt-added or low-sodium black beans or pinto beans, rinsed and drained. Pour the mixture into a 13 x 9 x 2-inch baking dish lightly coated with cooking spray. Sprinkle with the cheese. Bake for 30 minutes, or until heated through and bubbly. Top with avocado chunks from 1 medium avocado. Serve with whole-grain pita chips (lowest sodium available) or baked corn tortillas chips.

Tip: No time to thaw the bag of frozen stir-fry vegetables? No problem. Just put them in a colander and rinse with cold water for a few minutes until thawed. Then, press vegetables down against the colander to squeeze liquid from them to use in recipe.

 

Nutrition Facts

Kid-Friendly Light King Ranch Chicken Casserole

CaloriesCalories

301 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

5g Per Serving

Cost Per ServingCost Per Serving

$3.35
×
Calories 301
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 2.0 g
Cholesterol 76 mg
Sodium 430 mg
Total Carbohydrate 29 g
Dietary Fiber 5 g
Sugars 8 g
Protein 31 g

Dietary Exchanges
1 1/2 vegetable, 4 lean meat, 1 1/2 starch

Ingredients

Servings   8  

  • Cooking spray
  • 2 pounds boneless, skinless chicken breasts, all visible fat discarded OR
  • 4 cups cubed, cooked chicken breast
  • 1 10.5-ounce can unsalted or low-sodium condensed cream of mushroom soup
  • 1 15.25-ounce can no-salt-added whole-kernel corn, rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, drained
  • 14.4 to 16 ounces frozen stir-fry peppers and onions, thawed and drained
  • 1 4-ounce can diced green chiles, drained
  • 1 tablespoon chili powder
  • 8 6-inch corn tortillas, cut into 1-inch strips
  • 1/2 cup shredded fat-free cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350˚F.
  2. Lightly spray a large nonstick pan with cooking spray. Cook the chicken over medium-high heat for 7 to 8 minutes on each side, or until no pink in the center. Transfer to a plate. When cool enough to handle, cut the chicken into cubes.
  3. Pour the condensed soup into a large bowl. Stir in the corn, tomatoes, stir-fry vegetables, chiles, and chili powder Stir in the chicken.
  4. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. Spread evenly 1/3 chicken mixture on the bottom of the dish. Top with half the tortilla strips. Repeat with 1/3 chicken mixture and remaining tortilla strips. Spread evenly the remaining 1/3 chicken mixture. Sprinkle with the cheese.
  5. Bake for 30 to 40 minutes, or until heated through and bubbly. Remove from the oven. Let stand for 5 minutes before cutting.

Keep it Healthy: You can easily make this recipe into a healthy dip for a gathering. In a large bowl, stir together all the ingredients except the tortillas (not used in this recipe) and cheese. Stir in 1 or 2 chopped fresh jalapeños (if you like spicy) and 1 15.5-ounce can no-salt-added or low-sodium black beans or pinto beans, rinsed and drained. Pour the mixture into a 13 x 9 x 2-inch baking dish lightly coated with cooking spray. Sprinkle with the cheese. Bake for 30 minutes, or until heated through and bubbly. Top with avocado chunks from 1 medium avocado. Serve with whole-grain pita chips (lowest sodium available) or baked corn tortillas chips.

Tip: No time to thaw the bag of frozen stir-fry vegetables? No problem. Just put them in a colander and rinse with cold water for a few minutes until thawed. Then, press vegetables down against the colander to squeeze liquid from them to use in recipe.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.