Sunday, 21 September 2008

Mexican Chicken Casserole

I made this for my family last night. It was really delicious, and everyone loved it! The kids are already begging me to make it again! Next time I make it, I'll take a picture of it to add to this post.

Mexican Chicken Casserole

1 large onion, chopped
3 medium tomatoes, peeled and chopped
2 cups chopped cooked white meat chicken
1/2 cup fat-free chicken broth (All I could find in my store was Asda Extra Special Chicken Stock.)
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon dried oregano
6 corn tortillas, cut into fourths (I found Old El Paso ones.)
1 cup shredded fat-free Cheddar Cheese (All I could find was Asda Good For You Medium Fat Grated Cheese.)

Lightly spray an 11x1x 1 1/2 inch baking dish with vegetable oil cooking spray. Preheat the oven to 350 degrees.

Saute the onion in 1/4 cup water in a medium skillet until tender, stirring often. Add the tomato, chicken, broth, chili powder, salt, cumin and oregano. Bring to a boil, reduce the heat, and simmer 5 to 6 minutes. Layer half the chicken mixture, half the tortillas and half the cheese in the baking dish and repeat with the remaining chicken and tortillas. Reserve the remaining cheese. Cover the casserole and bake for 25 to 30 minutes.

Uncover and sprinkle evenly with the remaining 1/2 cup cheese. Bake an additional 5 minutes, or until the cheese is bubbly.

Serves 6. (I made it for 4.)

2.09 grams fat per serving

The fat grams per serving was given with the recipe, but I wanted to now the over-all calories, so I worked them out myself, using the ingredients I used in the recipe.

I served 4 with it instead of 6, so the calories are for serving 4.

Chicken stock - 2.5 per serving
Medium Fat cheese - 152 per serving
Corn tortilla shells - 193 per serving
Chicken - 168 calories
Total calories per serving - 515.5 calories(I excluded the onion and tomatoes from the calculations because I never count vegetables and fruit in my daily calories.)

If you serve 6 with this recipe as directed, the total calories per serving = 344 calories.

Slimming world Syns: If serving 4, 3.75 syns on green and original
If serving 6, 2.75 syns on green or original

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