Chicken Enchilada Casserole
|Vegetable cooking spray||1|
|Skinless boneless chicken breast||1 1⁄4 Pound|
|Chopped onion||1 1⁄2 Cup (24 tbs)|
|Garlic||4 Clove (20 gm), minced|
|Beer||1⁄2 Cup (8 tbs)|
|Ground red pepper||1⁄2 Teaspoon|
|Canned whole tomatoes||28 Ounce, drained and chopped (1 Can)|
|Thinly sliced green onion||1⁄2 Cup (8 tbs)|
|Canned sliced ripe olives||2 1⁄4 Ounce, drained (1 Can)|
|Canned chopped green chiles||9 Ounce, drained (2 Cans, 4.5 Ounce Each)|
|All purpose flour||5 Tablespoon (1/4 Cup Plus 1 Tablespoon)|
|Ground cumin||1⁄2 Teaspoon|
|Ground coriander||1⁄4 Teaspoon|
|1% low fat milk||2 Cup (32 tbs)|
|Egg whites/1/4 cup plus 2 tablespoons egg substitute||2 Large, lightly beaten|
|Shredded sharp cheddar cheese||3 Ounce (3/4 Cup)|
|Shredded monterey jack cheese||3 Ounce (3/4 Cup)|
|6 inch corn tortillas||6 , cut into half|
|Fat free sour cream||1⁄2 Cup (8 tbs)|
|Salsa||1⁄2 Cup (8 tbs)|
Preheat oven to 350°.
Coat a nonstick skillet with cooking spray; place over medium heat until hot.
Add chicken; cook 6 minutes on each side or until done.
Remove from skillet; let cool.
Shred with 2 forks; set aside.
Coat skillet with cooking spray; place over medium heat until hot.
Add onion and garlic; saute 5 minutes or until tender.
Add chicken, beer, red pepper, and tomatoes; cook 10 minutes or until most of liquid evaporates.
Remove from heat.
Reserve 1 tablespoon green onions and 1 tablespoon olives for garnish.
Stir remaining green onions, remaining olives, and chiles into chicken mixture; set aside.
Combine flour, salt, cumin, and coriander in a saucepan.
Gradually add milk, stirring with a whisk until blended.
Place over medium heat; cook 7 minutes or until thick, stirring constantly.
Gradually add hot milk mixture to egg whites, stirring constantly with whisk.
Place cheeses in a bowl; toss well.
Spread 1/2 cup white sauce in bottom of a 2Vi-quart round casserole or souffle dish coated with cooking spray.
Arrange 4 tortilla halves over sauce; top with 2 cups chicken mixture, 1/2 cup white sauce, and 1/2 cup cheese mixture.
Repeat layers twice, ending with sauce.
Set remaining 1/2 cup cheese mixture aside.
Bake, uncovered, at 350° for 40 minutes or until hot.
Sprinkle with remaining 1/2 cup cheese mixture, reserved green onions, and reserved olives; bake an additional 5 minutes.
Let stand 10 minutes before serving.
Serving size: Complete recipe
Calories 2981 Calories from Fat 715
% Daily Value*
Total Fat 81 g124.2%
Saturated Fat 41.8 g208.8%
Trans Fat 0.1 g
Cholesterol 512.8 mg170.9%
Sodium 8483.2 mg353.5%
Total Carbohydrates 333 g111%
Dietary Fiber 34.6 g138.5%
Sugars 50.2 g
Protein 236 g472%
Vitamin A 840.2% Vitamin C 507.9%
Calcium 274.7% Iron 165.3%
*Based on a 2000 Calorie diet