Taco Casserole

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.

Prep Time: About 30 Minutes.taco-casserole
Cooking Time: 45 Minutes.


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 in 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

Diet Exchange:
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

DISCLAIMER: WeightWatchers is a registered trademark of WeightWatchers International Inc. Points, PointsPlus and SmartPoints are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a WeightWatchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.







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