Lightened King Ranch Chicken Casserole

Gluten Free
Health score
12%
Lightened King Ranch Chicken Casserole
109 min.
10
497kcal

Suggestions

Ingredients

  • 1 tablespoon butter 
  • 2  carrots cut into 3 pieces each
  • 2 rib celery cut into 3 pieces each
  • 1 teaspoon chili powder mexican-style
  • 12 6-inch fajita-size corn tortillas cut into 1/2-inch strips
  • 10.8 oz cream of chicken soup reduced-fat canned
  • 10.8 oz cream of mushroom soup reduced-fat canned
  • 20 oz tomatoes and chiles diced green drained canned
  • 1  garlic clove pressed
  • 1 medium size bell pepper green chopped
  • 1 teaspoon ground cumin 
  • 1 medium onion chopped
  • 1 teaspoon oregano dried
  • 2.5 tsp salt 
  • 3 cups sharp cheddar cheese 2% grated reduced-fat
  • 4.5 lb meat from a rotisserie chicken whole

Equipment

  • frying pan
  • oven
  • baking pan
  • dutch oven

Directions

  1. If applicable, remove giblets from chicken, and reserve for another use. Rinse chicken.
  2. Place chicken, celery, carrots, and salt in a large Dutch oven with water to cover. Bring to a boil over medium-high heat; reduce heat to low. Cover and simmer 50 minutes to 1 hour or until chicken is done.
  3. Remove from heat.
  4. Remove chicken from broth; cool 30 minutes.
  5. Remove and reserve 3/4 cup cooking liquid. Strain any remaining cooking liquid, and reserve for another use.
  6. Preheat oven to 35
  7. Melt butter in a large skillet over medium-high heat.
  8. Add onion, and saut 6 to 7 minutes or until tender.
  9. Add bell pepper and garlic, and saut 3 to 4 minutes. Stir in reserved 3/4 cup cooking liquid, cream of mushroom soup, and next 5 ingredients. Cook, stirring occasionally, 8 minutes.
  10. Skin and bone chicken; shred meat into bite-size pieces.
  11. Layer half of chicken in a lightly greased 13- x 9-inch baking dish. Top with half of soup mixture and 1 cup Cheddar cheese. Cover with half of corn tortilla strips. Repeat layers once. Top with remaining 1 cup cheese.
  12. Bake, covered, at 350 for 50 minutes; uncover and bake for 10 to 15 minutes or until bubbly.
  13. Let stand 10 minutes before serving.
  14. *1 tsp. chili powder and 1/8 tsp. ground red pepper may be substituted for Mexican-style chili powder.
  15. Note: For testing purposes only, we used Cracker Barrel 2% Milk Natural Sharp Cheddar Cheese.

Nutrition Facts

Calories497kcal
Protein24.8%
Fat55.98%
Carbs19.22%

Properties

Glycemic Index
32.63
Glycemic Load
7.88
Inflammation Score
-9
Nutrition Score
20.053913023161%

Flavonoids

Apigenin
0.01mg
Luteolin
0.58mg
Isorhamnetin
0.55mg
Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
2.53mg

Nutrients percent of daily need

Calories:496.77kcal
24.84%
Fat:31.01g
47.71%
Saturated Fat:12.51g
78.2%
Carbohydrates:23.96g
7.99%
Net Carbohydrates:20.45g
7.44%
Sugar:3.26g
3.63%
Cholesterol:114.35mg
38.12%
Sodium:1343.48mg
58.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.92g
61.84%
Vitamin A:2782.81IU
55.66%
Phosphorus:438.89mg
43.89%
Vitamin B3:8.18mg
40.91%
Selenium:26.43µg
37.75%
Calcium:313.57mg
31.36%
Vitamin B6:0.58mg
28.88%
Zinc:3.53mg
23.55%
Vitamin C:18.09mg
21.93%
Vitamin B2:0.37mg
21.69%
Manganese:0.35mg
17.62%
Magnesium:66.27mg
16.57%
Iron:2.76mg
15.32%
Potassium:517.34mg
14.78%
Fiber:3.51g
14.04%
Copper:0.27mg
13.47%
Vitamin B5:1.32mg
13.15%
Vitamin B12:0.71µg
11.9%
Vitamin B1:0.16mg
10.42%
Vitamin E:1.47mg
9.77%
Vitamin K:9.34µg
8.89%
Folate:28.11µg
7.03%
Vitamin D:0.4µg
2.66%
Source:My Recipes