Description
Mexican-inspired healthy chicken taco casserole delivers comfort and nutrition in one hearty dish. Layers of lean protein, whole grains, and fresh vegetables create a satisfying meal you can enjoy with family and friends.
Ingredients
Scale
- 2 cups cooked chicken, shredded
- 4 whole wheat tortillas (8-inch)
- 2 cups low-fat Mexican blend cheese
- 15 oz (425 g) black beans, canned, drained, and rinsed
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 garlic clove, minced
- 1 cup enchilada sauce (store-bought or homemade)
- 1 tbsp taco seasoning
- 1 tbsp olive oil
- ¼ cup green onion, chopped
Instructions
- Preheat Setup: Warm the oven to 375°F and spray a 9×13-inch baking dish with non-stick coating.
- Aromatic Foundation: Sauté minced garlic in olive oil until fragrant, then introduce diced onions and bell peppers, cooking until vegetables become tender and translucent.
- Flavor Infusion: Blend black beans and taco seasoning into the vegetable mixture, allowing spices to meld and create a rich base.
- Initial Layer Construction: Create the first tier by laying whole wheat tortillas across the baking dish’s bottom, then distribute half of the bean-vegetable mixture evenly.
- Protein and Moisture Integration: Spread shredded chicken over the initial layer, followed by a generous drizzle of enchilada sauce and a moderate sprinkle of shredded cheese.
- Repeat Layering: Replicate the previous step with remaining tortillas, vegetable mixture, chicken, sauce, and cheese, ensuring an abundant final cheese layer.
- Baking Process: Cover the casserole with aluminum foil and bake for 15 minutes, then remove the foil and continue cooking until cheese becomes golden and bubbling.
- Resting and Garnishing: Allow the casserole to rest briefly for layer stabilization, then garnish with freshly chopped green onions before serving.
Notes
- Optimize Tortilla Placement: Overlap whole wheat tortillas slightly to create a solid, leak-proof foundation that prevents sauce seepage and ensures even cooking.
- Control Moisture Levels: Allow bean and vegetable mixture to be slightly dry to prevent soggy casserole texture, maintaining structural integrity and crisp edges.
- Cheese Distribution Strategy: Sprinkle cheese in thin, even layers to guarantee consistent melting and prevent dense, clumpy cheese sections.
- Temperature Precision: Cover during initial baking to trap moisture, then uncover to achieve perfect golden-brown cheese crust without burning ingredients.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: Mexican
Nutrition
- Serving Size: 7
- Calories: 360
- Sugar: 2 g
- Sodium: 650 mg
- Fat: 10 g
- Saturated Fat: 4 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 43 g
- Fiber: 8 g
- Protein: 27 g
- Cholesterol: 65 mg