Low Calorie Canned Chicken Enchilada Casserole For Clean Eating Days
If you’re looking for a delicious and healthy meal that satisfies your cravings without piling on the calories, you’ve come to the right place! This Low Calorie Canned Chicken Enchilada Casserole is the perfect solution for those clean eating days when you want something hearty and wholesome. Made with canned chicken, fresh vegetables, and flavorful spices, this casserole is easy to prepare, making it ideal for busy weeknights or meal prep for the week ahead.
Recipe Details
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6
Ingredients
- 2 cans (12.5 oz each) canned chicken, drained and shredded
- 1 can (10 oz) enchilada sauce
- 1 can (15 oz) black beans, rinsed and drained
- 1 cup frozen corn
- 1 cup diced tomatoes (fresh or canned)
- 1/2 cup diced red onion
- 1 cup shredded low-fat cheese
- 6 small corn tortillas, cut into strips
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh cilantro, for garnish
- Sliced avocado, for serving (optional)
- Lime wedges, for serving (optional)
Instructions
- Preheat your oven to 350°F (175°C). Lightly grease a 9×13 inch baking dish with cooking spray or olive oil.
- In a large mixing bowl, combine the drained and shredded canned chicken with the enchilada sauce, black beans, frozen corn, diced tomatoes, and diced red onion.
- Add the ground cumin, chili powder, garlic powder, salt, and black pepper to the chicken mixture. Stir until well combined.
- Layer half of the corn tortilla strips at the bottom of the greased baking dish. This will form the base of your casserole.
- Spread half of the chicken mixture over the tortilla strips evenly.
- Sprinkle half of the shredded cheese over the chicken mixture.
- Repeat the layering process with the remaining tortilla strips, chicken mixture, and finish with the rest of the shredded cheese on top.
- Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
- After 20 minutes, remove the foil and continue to bake for an additional 5-10 minutes, or until the cheese is bubbly and slightly golden.
- Once done, remove the casserole from the oven and let it sit for about 5 minutes before serving.
- Garnish with fresh cilantro and serve with sliced avocado and lime wedges on the side for an extra burst of flavor.
Why Use Canned Chicken?
Canned chicken is a convenient and versatile ingredient that can save you time in the kitchen. It’s already cooked, making it easy to toss into recipes without the need for lengthy preparation. Plus, it’s a great source of lean protein, which is essential for any clean eating plan.
Customizing Your Casserole
This casserole is highly customizable based on your dietary preferences and what you have on hand. You can easily swap out black beans for pinto beans or add in some chopped bell peppers for extra crunch. Want to make it spicier? Add some diced jalapeños or a pinch of cayenne pepper to the mix.
Storage and Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place individual portions in the microwave for 1-2 minutes or until heated through. You can also reheat the entire casserole in the oven at 350°F (175°C) for about 15-20 minutes.
Perfect Pairings
This Low Calorie Canned Chicken Enchilada Casserole pairs wonderfully with a fresh side salad or some steamed vegetables. For a complete meal, serve it alongside some brown rice or quinoa to add additional fiber and nutrients.
Frequently Asked Questions
1. Can I use fresh chicken instead of canned?
Yes, you can use cooked and shredded fresh chicken if you prefer. Just ensure it is seasoned well, as canned chicken has a bit of flavor from the canning process.
2. How can I make this casserole vegetarian?
To make this dish vegetarian, simply omit the chicken and add more beans or vegetables like zucchini or mushrooms. You may also replace the enchilada sauce with a vegetable-based sauce.
3. Can I freeze the casserole?
Yes, you can freeze the casserole before baking. Just cover it tightly with plastic wrap and aluminum foil. When ready to bake, thaw it in the refrigerator overnight before cooking.
4. What can I serve with this casserole?
This casserole goes well with a simple green salad, some whole grain tortillas, or even avocado slices for a nutritious side.
Conclusion
This Low Calorie Canned Chicken Enchilada Casserole is not only easy to make but is packed with flavor and nutrition. It’s perfect for clean eating days, allowing you to enjoy a hearty meal without the guilt. So, gather your ingredients and get ready to indulge in a comforting dish that the whole family will love!
Whether you’re meal prepping for the week or looking for a quick dinner solution, this casserole is sure to become a staple in your kitchen. Enjoy the deliciousness of enchiladas in a simplified, healthier version that fits perfectly into your clean eating lifestyle.
