Light King Ranch Chicken Casserole

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

Suggestions


If you're searching for a delicious and satisfying dish that accommodates gluten-free diets, look no further than this Light King Ranch Chicken Casserole. Not only is this casserole packed with flavor, but it's also easy to prepare and ready in just 20 minutes! Perfect for those busy weeknights or a leisurely weekend lunch, this dish serves eight, making it ideal for family gatherings or casual entertaining.

Imagine layers of tender, chopped chicken breasts mixed with flavorful ingredients like reduced-fat cheddar cheese, vibrant green bell peppers, and zesty diced tomatoes with green chiles. Each bite brings a delightful medley of textures and tastes that will satisfy both kids and adults alike. Plus, the use of corn tortillas adds a delightful crunch and heartiness to the casserole, transforming simple ingredients into a comforting feast.

This recipe is not only wholesome and flavorful, but it's also a great option for those looking to lighten up traditional comfort food without sacrificing taste. With a well-rounded nutritional profile and only 331 calories per serving, you can indulge guilt-free. Whether you serve it as a main course, side dish, or lunch option, this Light King Ranch Chicken Casserole is sure to please everyone at the table. Don't forget, you can even freeze leftovers for a quick meal later—just another reason to embrace this delightful recipe!

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