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Chicken Enchilada Casserole |
2 tablespoons canola or olive oil, divided 2 cups chopped white or yellow onion ( about 1 large) 2 cloves garlic, minced 1 cup thinly sliced green onions 1 teaspoon dried oregano 1/4 cup fresh cilantro, finely chopped 2 cups skinless roasted chicken breast meat 1 cup bottled roasted red peppers, chopped 1 (4.5 ounce) can chopped green chilies, drained 2 tablespoons fresh lime juice coarse salt and freshly ground black pepper 1 (15 ounce) can enchilada sauce 1 (14.5 ounce) can diced tomatoes 1/2 cup defatted chicken stock or broth, preferably low-sodium vegetable cooking spray or canola oil 6 (6-inch) corn tortillas, torn or cut into thirds 1 (15 ounce) can black beans, rinsed and drained Topping: 1/4 cup shredded sharp cheddar cheese 4 tablespoons finely chopped black olives cilantro sprigs (optional) Preheat oven to 350 degrees F. To make the casserole, place a large skillet over medium to medium-high heat. Add the oil and onion; saute for 5 to 8 minutes or until the onion is tender-crisp. Stir in the garlic, green onions, oregano, and cilantro; cook for 1 minute. Remove from heat and add the chicken, roasted red peppers, chilies, and lime juice. Taste for seasoning and add salt and pepper, if desired. Combine the enchilada sauce, tomatoes, and chicken stock in a bowl. Place 1/2 cup of the sauce in the bottom of an 11 x 7-inch baking dish lightly coated with cooking spray or oil. Arrange 6 tortilla pieces over the sauce. Top with 1/3 of the onion-chicken mixture, 1/3 of the black beans, and 3/4 cup sauce. Repeat layers, ending with sauce. Bake at 350 degrees for 45 to 50 minutes or until bubbly. Remove from the oven and sprinkle with the cheese, 1 tablespoon at a time, making four diagonal rows across the casserole. Sprinkle 1 tablespoon of olives next to each row of cheese, following the same diagonal pattern. Let stand 10 minutes before serving. Yield: 6 servings (serving size: 1 (3.5inch) square). 381 cal, 23.8g pro, 40.5g carb, 9.2g fiber, 876mg sod, 13.7g fat, 44mg chol. One serving of this casserole provides a full day's supply of vit. C and zinc, not to mention hefty amounts of vit. E, cal, iron, and fiber. Diabetic: 41g for carb counters. Equals 2 lean meat, 2 breads, 2 vegetables, and 1/2 fat. |