Easy Ethnic Cuisine

Mexican food gets a bad rap for often times being heavy and loaded with super fatty meats and cheese..oh, and we can’t forget the sour cream (make that the FULL-fat sour cream). This all comes after the queso and fried tortilla chips. Whew..I’m full just thinking about it all. Not all Mexican food has to be this way. This recipe is full of calcium rich, low fat dairy and packed with fiber by including the heart-healthy black beans along with lean chicken breast.

Mexican Chicken Lasagna

INGREDIENTS:
3 cups chopped cooked chicken breast
1 (15-ounce) can black beans, rinsed and drained
1 can diced tomatoes and green chiles
1 teaspoon chili powder
2 teaspoon ground cumin
1/2 teaspoon pepper
1 (10 3/4-ounce) can fat-free cream of chicken soup
1 (8) container fat-free sour cream
1 (10-ounce) can enchilada sauce
Vegetable cooking spray
9 (6-inch) corn tortillas
1 cup (4 ounces) low-fat shredded Cheddar cheese
1 cup (4 ounces) shredded Monterey Jack cheese
Optional Toppings: shredded lettuce, nonfat sour cream, mild chunky salsa, diced avocado, diced tomato, diced onion
DIRECTIONS:

Cook first 6 ingredients in a saucepan over medium heat 10 minutes or until thoroughly heated.
Stir together cream of chicken soup, sour cream and enchilada sauce in a saucepan; cook, stirring often, 10 minutes or until thoroughly heated. Spoon 1/3 of the sauce mixure in a 13- x 9-inch baking dish coated with cooking spray. Layer with 3 tortillas. Spoon half of chicken mixture and one-third of sauce over tortillas; sprinkle with half of Cheddar cheese. Top with 3 tortillas; repeat layers once with remaining chicken, sauce, Cheddar cheese, and tortillas, ending with tortillas. Sprinkle with Monterey Jack cheese. Bake at 350° for 30 to 40 minutes or until lasagna is bubbly. Serve with desired toppings.

*To lower sodium, choose reduced-sodium soups, canned tomato products, and cheeses.
Nutritional Information:
Makes 9 servings
Calories: 358
Fat: 11.6g
Protein: 30g
Carbohydrate: 34g
Fiber: 3.7g

Comments

  1. Mindy Rives says:

    I'm making this tomorrow night! Sounds so yummy!

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