Light King Ranch Chicken Casserole

Gluten Free
Health score
18%
Light King Ranch Chicken Casserole
20 min.
8
331kcal

Suggestions


Are you looking for a delicious and satisfying dish that the whole family will love? Look no further than this Light King Ranch Chicken Casserole! Perfectly crafted for those who are health-conscious, this gluten-free recipe is not only quick to prepare—ready in just 20 minutes—but also packed with flavor and nutrition.

This casserole combines tender, chopped chicken breasts with a medley of vibrant vegetables, including green bell peppers and onions, all enveloped in a creamy blend of fat-free soups. The addition of reduced-fat Cheddar cheese and a hint of chili powder elevates the dish, giving it a delightful kick that will tantalize your taste buds.

With each serving containing only 331 calories, you can indulge without the guilt. This versatile dish serves as a fantastic side, a hearty lunch, or even a main course for dinner. Plus, it’s easy to make ahead of time and can be frozen for up to a month, making it a convenient option for busy weeknights.

Gather your loved ones around the table and enjoy this comforting casserole that brings warmth and joy to any meal. Whether you’re hosting a gathering or simply looking for a quick weeknight dinner, this Light King Ranch Chicken Casserole is sure to impress!

Ingredients

  • ounce block cheddar cheese shredded reduced-fat
  • teaspoon chili powder 
  • cups chicken breasts cooked chopped
  • 12 6-inch corn tortillas ()
  • 10 ounce cream of chicken soup fat-free undiluted canned
  • 10 ounce cream of mushroom soup fat-free undiluted canned
  • 0.3 teaspoon garlic powder 
  • large bell pepper green chopped
  • large onion chopped
  • 0.5 teaspoon pepper 
  • 10 ounce tomato and chiles diced green canned

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Saut onion and bell pepper in a large skillet coated with cooking spray over medium-high heat 5 minutes or until tender.
  2. Stir in chicken and next 6 ingredients; remove from heat.
  3. Tear tortillas into 1-inch pieces; layer one-third tortilla pieces in bottom of a 13- x 9-inch baking dish coated with cooking spray. Top with one-third chicken mixture and one-third cheese. Repeat layers twice.
  4. Bake at 350 for 30 to 35 minutes or until bubbly.
  5. Note: Freeze casserole up to 1 month, if desired. Thaw in refrigerator overnight, and bake as directed.

Nutrition Facts

Calories331kcal
Protein27.4%
Fat40.52%
Carbs32.08%

Properties

Glycemic Index
29.06
Glycemic Load
9.65
Inflammation Score
-7
Nutrition Score
15.042173971301%

Flavonoids

Naringenin
0.24mg
Luteolin
0.97mg
Isorhamnetin
0.94mg
Kaempferol
0.17mg
Myricetin
0.05mg
Quercetin
4.46mg

Nutrients percent of daily need

Calories:331.25kcal
16.56%
Fat:15.06g
23.17%
Saturated Fat:7.04g
43.99%
Carbohydrates:26.82g
8.94%
Net Carbohydrates:23.07g
8.39%
Sugar:2.87g
3.19%
Cholesterol:62.71mg
20.9%
Sodium:736.19mg
32.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.92g
45.83%
Phosphorus:372.74mg
37.27%
Vitamin B3:6.22mg
31.09%
Selenium:20.91µg
29.87%
Vitamin C:22.76mg
27.59%
Calcium:255.01mg
25.5%
Vitamin B6:0.43mg
21.65%
Manganese:0.38mg
18.85%
Zinc:2.53mg
16.85%
Vitamin A:802.91IU
16.06%
Fiber:3.75g
14.99%
Vitamin B2:0.25mg
14.59%
Magnesium:58.26mg
14.57%
Copper:0.25mg
12.46%
Potassium:400.87mg
11.45%
Iron:1.78mg
9.88%
Vitamin B12:0.48µg
7.94%
Vitamin B1:0.12mg
7.71%
Vitamin B5:0.71mg
7.12%
Vitamin K:7.1µg
6.76%
Vitamin E:0.98mg
6.51%
Folate:23.56µg
5.89%
Vitamin D:0.21µg
1.37%
Source:My Recipes