Taco Casserole is an easy recipe for a delicious Tex-Mex layered casserole. Ingredients include: Chicken breast meat, bell peppers, onion, spinach and shredded cheese. It is well-spiced, layered in a casserole and oven-baked for a delicious any day of the week meal. This is also a healthy, low calories, low fat, low cholesterol, low carbohydrates, low sugars, low sodium, heart-healthy, diabetic-friendly and Weight Watchers (5 SmartPoints), (5 PointsPlus) recipe. Makes: (6) servings. Taco Casserole will be loved by all of your family, friends and guests.
Nonstick cooking spray
(3/4 lb) stir-fry chicken breast strips
2 garlic cloves, minced
1 tsp chili powder (or more if desired)
2 tsp canola oil
1 medium-size onion, halved, sliced thin
1 medium-size red or green bell pepper, seeded, chopped
1 (10 oz) box frozen chopped spinach, thawed, squeezed dry
1 (12 oz) jar salsa
4 (6″) corn tortillas, coarsely torn
(12 oz) shredded 2% Monterey Jack cheese
1/2 cup cherry tomatoes, chopped (optional)
1/2 of an avocado, pitted, peeled, chopped (optional)
Fresh cilantro leaves (optional)
1. Preheat oven to 350° F. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet to medium-high heat. In a medium-size bowl, toss together the chicken, garlic, and chili powder. Add to hot skillet. Cook (4 to 6) minutes or until chicken is no longer pink, stirring frequently. Remove chicken from skillet; set aside.
2. Add the cooking oil to hot skillet. Add inj the onion and bell pepper. Cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.
3. Coat a 2 quart size (8″ X 10″) 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 with foil, for (30-35) minutes or until heated through. Sprinkle with the remaining cheese. Let stand for 5 minutes before serving. Optional: If desired, garnish with cherry tomatoes, chopped avocado and/or cilantro. Divide into 6 equal sized portions.
Yield: 6 servings.
Serving Size: 1/6 of recipe.
Weight Watchers (5 SmartPoints), (5 PointsPlus)
Carb Choices: 1
1 Fat + 1 Vegetable + 2-1/2 Meat (L) + 1/2 Starch
Calories: 196, Total Fat: 6g, Saturated Fat: 2g, Cholesterol: 43mg, Sodium: 544mg, Sugars: 4g, Carbohydrates: 15g, Fiber: 4g, Protein: 20g
Original recipe and image from: Meredith Corporation. http://www.diabeticlivingonline.com/recipe/chicken/chicken-taco-casserole
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