In the Kitchen: Healthy Tex-Mex Casserole

PEORIA -

Dietitian Ashley Simper, MS, RD, LDN joins Lindsey Mills in the kitchen for a healthy take on Tex-Mex.

Tex-Mex Chicken Casserole

Short on time during the back to school season? This casserole is quick and easy to make as well as packed with flavor. Pair it with a side of vegetables and brown rice for a delicious dinner.

Ingredients

Cooking Spray
4 ounces light sour cream

½ cup salsa
½ Tablespoon chili powder

1 teaspoon ground cumin
1 teaspoon Spanish paprika
4 ½ corn tortillas

4 cups (12 ounces) diced, cooked chicken

12 ounces frozen southwestern blend vegetables

½ cup reduced fat shredded Mexican blend cheese

Directions

  1. Preheat oven to 375 degrees F.
  2. Stir sour cream and salsa together in a small bowl, set aside.
  3. In another small bowl, mix the chili powder, ground cumin and Spanish paprika together. Set aside.
  4. Spray a 8 x 8” baking dish with cooking spray. Cover the bottom with 2 ¼ corn tortillas.
  5. Layer 2 cups diced chicken, ½ of the sour cream and salsa mixture, ½ of the frozen vegetables and ½ of the seasoning blend. Repeat, beginning with the corn tortillas.
  6. Sprinkle shredded cheese on top.
  7. Cover and bake in the oven for 30 minutes.
  8. Uncover and bake an additional 10 minutes.

Serves 6

Nutrition Information

Per serving

Calories:  230

Total Fat:  6 g

Saturated Fat:  3 g

Sodium:  506 mg

Total Carbohydrate:  24 g

Dietary Fiber:  4 g

Protein:  20 g

Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF Saint Francis Medical Center

Central Illinois Academy of Nutrition and Dietetics Media Spokesperson


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