Best 3 Healthy King Ranch Casserole Recipes
Do you have a craving for a comforting and flavorful meal that won't compromise your health goals? Look no further than the healthy version of the classic King Ranch Casserole. This revamped recipe offers a delightful balance of flavors and textures, using wholesome ingredients that pack a nutritional punch. Whether you're a health-conscious individual, have dietary restrictions, or simply want to indulge in a guilt-free comfort food, this article will guide you through the steps of creating a mouthwatering and nutritious dish. Get ready to tantalize your taste buds while nourishing your body with this healthy twist on the traditional King Ranch Casserole.
Here are our top 3 tried and tested recipes!
KING RANCH CHICKEN CASSEROLE
From what I hear, it's impossible to go to any sort of potluck in Texas and not see one of these.
Provided by Chef John
Categories Meat and Poultry Recipes Chicken Baked and Roasted
Time 1h15m
Yield 8
Number Of Ingredients 16
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Heat oil in a large skillet over high heat. Saute onion, red bell pepper, and green bell pepper in hot oil until warmed through, about 2 minutes.
- Combine onion-pepper mixture, cream of mushroom soup, cream of chicken soup, diced tomatoes, chicken broth, sour cream, cumin, ancho chile powder, oregano, and chipotle chile powder together in a large bowl and stir until sauce is well-combined.
- Spread a few tablespoons of the sauce in the bottom of a 9x13-inch baking dish. Spread 1/2 the chicken over the sauce. Spread about half the sauce over the chicken and top with 1/3 the cheese. Spread a layer of tortillas over the cheese. Spread remaining 1/2 the chicken over the tortillas, and top with almost all of the remaining sauce, reserving 1/2 cup sauce. Top with 1/3 the cheese, remaining tortillas, the reserved 1/2 cup sauce, and remaining 1/3 cheese.
- Bake casserole in the preheated oven until bubbling, about 40 minutes. Increase the oven temperature to broil. Broil the casserole until top is golden, 2 to 3 minutes more.
Nutrition Facts : Calories 479.1 calories, Carbohydrate 24.9 g, Cholesterol 99.5 mg, Fat 28 g, Fiber 3.4 g, Protein 32 g, SaturatedFat 11 g, Sodium 890.3 mg, Sugar 2.8 g
HEALTHY KING RANCH CASSEROLE
Make and share this Healthy King Ranch Casserole recipe from Food.com.
Provided by Kitchen__Princess
Categories Chicken Breast
Time 1h
Yield 6 serving(s)
Number Of Ingredients 19
Steps:
- Preheat oven to 375°F.
- Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
- Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.
Nutrition Facts : Calories 294.6, Fat 5, SaturatedFat 1, Cholesterol 40.9, Sodium 315.6, Carbohydrate 41, Fiber 5.3, Sugar 9.6, Protein 23.2
EASY KING RANCH CASSEROLE
Make and share this Easy King Ranch Casserole recipe from Food.com.
Provided by StephanieNS
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 350 degrees.
- Put chopped chicken, cream of mushroom soup, Ro-tel tomatoes, and chunks of Velveeta into a bowl; stir them together.
- Spray baking pan with Pam, and then cover the bottom of the pan with half of the tortilla triangles.
- Pour half of the mixture in your bowl on top of the tortillas and spread it around so that it covers all of the tortillas.
- Put remaining half of tortillas on top of the mixture.
- Pour the rest of the mixture from your bowl on top of the second layer of tortillas and once again spread it around onto all of the tortillas.
- Cover top of baking pan with foil and let the casserole cook for 30 minutes.
Tips:
- Choose lean ground beef: Opt for ground beef with a fat content of 90% or less to reduce the overall fat and calories in the casserole.
- Use low-fat or non-fat dairy products: Substituting low-fat or non-fat milk, sour cream, and cheese can significantly reduce the fat and calories in the casserole without sacrificing flavor.
- Add more vegetables: Increase the nutritional value of the casserole by adding more vegetables such as bell peppers, zucchini, or spinach. These vegetables add flavor, texture, and essential vitamins and minerals.
- Use whole-wheat or corn tortillas: Swap out traditional white flour tortillas for whole-wheat or corn tortillas to boost the fiber and nutrient content of the casserole.
- Control portion sizes: Be mindful of portion sizes to avoid overeating. A single serving of the casserole should be around 1 cup.
Conclusion:
This healthier version of King Ranch Casserole is a delicious and satisfying meal that can be enjoyed by the whole family. By following these tips, you can create a casserole that is lower in fat, calories, and sodium while still packed with flavor and nutrients. Whether you're looking for a comforting weeknight dinner or a special occasion dish, this casserole is sure to be a hit.
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