Healthy King Ranch Chicken Casserole Recipe
Today’s video features a light and healthy alternative to classic King Ranch Chicken Casserole. My recipe for Healthy King Ranch Chicken Casserole is not only significantly lower in calories, cholesterol, and saturated fat than the traditional version, it is higher in dietary fiber and other key nutrients like vitamin C, phosphorous, potassium, and thiamin. It is also absolutely delicious!
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Healthy King Ranch Chicken Casserole
Ingredients
2 cup(s) of chicken tenders (one small package) cut into bite sized pieces
2 tsp Creole seasoning spice
1 medium onion, diced
1 diced red pepper
1 tbsp of finely diced jalapeno peppers
2 cloves minced garlic
1 cup(s) of canned stewed tomatoes
1/3 cup(s) of Salsa
1/2 tsp. of cumin
1/2 cup(s) unsweetened Greek Yogurt (at room temp)
2 cups grated cauliflower florets
1 tin niblets corn
1 cup black beans (drained and rinsed)
1/4 cup sliced green onions
1/4 cup fresh cilantro
1 tsp fresh lime juice
1/2 cup sharp cheddar cheese
1/2 cup crushed taco chips
Directions
Saute the grated cauliflower in an un-greased non stick pan for 5 minutes over medium high until just beginning to go toasty and golden.
Add the black beans, corn, cilantro, green onion, and fresh lime juice. Set aside.
Sprinkle the chicken tenders with creole spice and saute with the onion, red pepper and jalapeno pepper in a non stick pan treated lightly with oil over medium high heat. When the chicken is cooked through and the vegetables are soft and translucent, add the minced garlic and saute another 30 seconds.
Add the tomatoes, salsa, cumin, and continue to stir. Cover and remove from the heat. Let rest 10 minutes.
Add a little sauce at a time to the yogurt, stirring well in order to temper it. Gently stir the tempered yogurt into the chicken and tomatoes.
Place the cauliflower rice mixture in a 9×13 casserole treated lightly with cooking spray or oil. Cover with the chicken mixture.
Sprinkle the top with the cheese and the taco chips. Place under a preheated broiler until the cheese is melted.
Let rest 5-10 minutes before serving.
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