Low Fat Chicken Enchilada Casserole

Indulge in the comforting flavors of Mexican cuisine with this Low Fat Chicken Enchilada Casserole—a wholesome, lighter twist on a classic favorite. Packed with tender shredded chicken, zesty green chilies, and creamy fat-free refried beans, this casserole layers hearty whole wheat tortillas with vibrant enchilada sauce and a reduced-fat Mexican cheese blend. It's perfectly seasoned with low sodium taco seasoning and finished with fresh cilantro for a burst of freshness. Ready in just one hour, this family-friendly recipe is easy to prepare and ideal for busy weeknight dinners. Plus, it's baked to golden, bubbly perfection! Satisfy your cravings guilt-free with this protein-rich, low-fat dinner that serves six—a healthier way to enjoy cheesy enchilada goodness.

Nutriscore Rating: 76/100

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
• 1 as needed cooking spray
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 4-ounce can green chilies, chopped
• 1 tablespoon low sodium taco seasoning
• 8 small whole wheat tortillas
• 1 15-ounce can fat-free refried beans
• 1 15-ounce can enchilada sauce
• 1.5 cups reduced-fat shredded Mexican cheese blend
• 0.25 cup chopped fresh cilantro
• 0.25 cup sliced black olives (optional)

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Place the chicken breasts in a medium saucepan and add the chicken broth. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 15-20 minutes, or until the chicken is cooked through and tender.

Step 3

Remove the chicken from the broth and let it cool slightly. Shred the chicken using two forks and set aside.

Step 4

In a non-stick frying pan, lightly coat with cooking spray and heat over medium heat. Add the diced onion and minced garlic, cooking until the onion is translucent, about 5 minutes.

Step 5

Stir in the chopped green chilies and taco seasoning. Cook for an additional 2 minutes, then add the shredded chicken and mix well. Set aside.

Step 6

Coat a 9x13 inch baking dish with cooking spray.

Step 7

Cut each tortilla into quarters and layer half of them evenly in the bottom of the prepared dish.

Step 8

Evenly spread the refried beans over the layer of tortillas, followed by half of the chicken mixture.

Step 9

Pour half of the enchilada sauce over the chicken, and sprinkle with half of the shredded cheese.

Step 10

Repeat layering with the remaining tortillas, chicken mixture, enchilada sauce, and cheese.

Step 11

Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes, or until heated through and the cheese is melted.

Step 12

Remove the foil and bake for an additional 5-10 minutes to slightly brown the cheese on top, if desired.

Step 13

Remove from the oven and let the casserole sit for 5 minutes before serving.

Step 14

Garnish with chopped cilantro and sliced black olives, if desired, before serving.

Nutrition Facts

Serving size	(2696.2g)

Amount per serving	% Daily Value*
Calories	3126.0

Total Fat 86.9g	0%
Saturated Fat 29.6g	0%
Polyunsaturated Fat 1.2g
Cholesterol 475.6mg	0%
Sodium 9278.1mg	0%
Total Carbohydrate 320.2g	0%
Dietary Fiber 60.5g	0%
Total Sugars 29.8g
Protein 258.5g	0%

Vitamin D 4.5IU	0%
Calcium 1916.8mg	0%
Iron 29.9mg	0%
Potassium 5383.1mg	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: 25.3%

Protein: 33.4%

Carbs: 41.4%