Heart-Healthy Chicken Enchilada Casserole

Satisfy your cravings for Mexican-inspired comfort food with this **Heart-Healthy Chicken Enchilada Casserole**, a lighter twist on a classic favorite. Packed with lean shredded chicken, nutrient-rich black beans, vibrant veggies, and whole wheat tortillas, this casserole delivers bold flavor without the guilt. Featuring a creamy blend of low-fat sour cream and zesty red enchilada sauce, its hearty layers are topped with just the right amount of low-fat cheddar for a perfectly melty finish. Spiced with cumin, smoked paprika, and fresh cilantro, this dish is as nutritious as it is flavorful. Ready in just over an hour, it’s ideal for family dinners or meal prep, serving six wholesome portions. Enjoy a cheesy, satisfying casserole that’s big on taste and great for heart health!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 pound boneless, skinless chicken breasts
• 2 cups low-sodium chicken broth
• 8 whole wheat tortillas
• 1 cup low-fat sour cream
• 1.5 cups low-fat shredded cheddar cheese
• 1.5 cups red enchilada sauce
• 1 can black beans, drained and rinsed
• 1 cup corn, drained
• 1 green bell pepper, diced
• 1 yellow onion, chopped
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 0.5 teaspoon smoked paprika
• 0.25 cup fresh cilantro, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a medium pot, bring the chicken broth to a simmer. Add the chicken breasts and cook until fully cooked, approximately 15 minutes. Remove the chicken from the broth and let it cool before shredding it with two forks.

Step 3

In a large skillet over medium heat, add the olive oil. Sauté the chopped onion and diced green bell pepper until the onion is translucent, about 5 minutes.

Step 4

Add the shredded chicken to the skillet, along with the cumin, garlic powder, and smoked paprika. Stir to combine and cook for an additional 2 minutes to incorporate flavors.

Step 5

In a large mixing bowl, combine the cooked chicken mixture, black beans, corn, and fresh cilantro. Stir in 1 cup of enchilada sauce and the low-fat sour cream, mixing well.

Step 6

Lightly grease a 9x13 inch baking dish. Spread 0.25 cup of enchilada sauce in the bottom of the dish.

Step 7

Cut the whole wheat tortillas in half. Place a layer of four tortilla halves over the sauce, slightly overlapping them.

Step 8

Spread half of the chicken mixture over the tortillas, followed by 0.5 cup of shredded cheddar cheese.

Step 9

Repeat layers with the remaining tortilla halves, chicken mixture, and another 0.5 cup of shredded cheese.

Step 10

Pour the remaining enchilada sauce over the top and sprinkle the final 0.5 cup of cheese evenly.

Step 11

Cover the baking dish with foil and bake in the preheated oven for 30 minutes. Remove the foil during the last 10 minutes to allow the cheese to brown slightly.

Step 12

Let the casserole cool for 5 minutes before slicing. Serve warm, garnished with extra fresh cilantro, if desired.

Nutrition Facts

Serving size	(2974.3g)

Amount per serving	% Daily Value*
Calories	3578.5

Total Fat 94.6g	0%
Saturated Fat 30.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 509.6mg	0%
Sodium 9335.9mg	0%
Total Carbohydrate 365.3g	0%
Dietary Fiber 58.1g	0%
Total Sugars 45.6g
Protein 277.9g	0%

Vitamin D 4.5IU	0%
Calcium 2187.0mg	0%
Iron 31.2mg	0%
Potassium 4922.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.9%

Protein: 32.5%

Carbs: 42.7%