Quick King Ranch Chicken Casserole

Active Time:

25 mins

Additional Time:

5 mins

Total Time:

30 mins

Servings:

Yield:

5 cups

Nutrition Profile:

Nut-Free Healthy Aging Healthy Immunity Soy-Free High-Protein Egg-Free Low-Calorie

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Ingredients

1 tablespoon extra-virgin olive oil
1 ½ cups chopped yellow onion
1 cup chopped red bell pepper
¾ cup chopped poblano pepper
1 tablespoon finely chopped jalapeño
1 tablespoon minced garlic
½ teaspoon ground cumin
2 tablespoons all-purpose flour
1 cup unsalted chicken broth
2 ounces reduced-fat cream cheese, at room temperature
2 cups chopped cooked chicken breast
1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
2 (6 inch) corn tortillas, torn into pieces
¼ teaspoon salt
½ cup shredded Mexican-blend cheese
2 tablespoons chopped fresh cilantro

Directions

Preheat broiler to high.
Heat oil in a medium broiler-safe skillet over medium-high heat until shimmering. Add onion, bell pepper, poblano and jalapeño; cook, stirring occasionally, until softened, 7 to 9 minutes. Add garlic and cumin; cook, stirring constantly, until fragrant, about 1 minute. Sprinkle flour over the vegetables and cook, stirring constantly, until they are thoroughly coated, about 1 minute.

Christine Ma
Add broth and bring to a boil, stirring to combine. Cook, stirring, until slightly thickened, about 1 minute. Stir in cream cheese until melted. Stir in chicken, tomatoes, tortilla pieces and salt. Sprinkle evenly with cheese.

Christine Ma
Place the skillet under the broiler and broil until the cheese is melted and browned, 1 to 2 minutes. Sprinkle with cilantro.

Christine Ma

Equipment

Medium broiler-safe skillet

Frequently Asked Questions

Is chicken breast good for you?

Chicken is full of essential nutrients. This recipe calls for chicken breast, which is a good source of lean protein, choline, vitamin B6 and pantothenic acid (vitamin B5). There is some evidence that suggests that eating lean white meat may reduce your risk of heart disease and Type 2 diabetes. And considering chicken breast's low total fat and saturated fat levels—a 3-ounce serving sans skin has just 3 grams of total fat and 1 g of saturated fat—it easily fits into a healthy eating pattern.
Is cheese healthy?

While cheese tends to get a bad rap due to its saturated fat content, there is evidence that suggests that the type of saturated fat in cheese may not be harmful—and may even be helpful—to your heart. Cheese is also a good source of protein and calcium and contains probiotics—those beneficial bacteria that not only improve gut health but overall health, as well.
Is this recipe gluten-free?

Because this recipe uses all-purpose flour as a thickener, it is not gluten-free as is. With that said, you can replace the flour with an all-purpose gluten-free flour to make this recipe gluten-free.
Can I make this casserole less spicy?

Poblano peppers are usually mild, but if you want to keep the heat to a minimum, you can leave out the jalapeño and substitute extra bell pepper, red or green, for the poblano.
Is there condensed soup in this casserole?

Condensed creamy soups like cream of chicken or cream of mushroom are convenient, but they can add a lot of sodium and calories from fat. You can get a silky, creamy sauce simply by sprinkling flour over the veggies right before adding unsalted chicken broth to the pan. The flour combines with the broth, creating a thick sauce as it heats up. We give it a creamy texture by adding a few tablespoons of reduced-fat cream cheese, stirring until it melts.
Can I use rotisserie chicken?

Rotisserie chicken is convenient, but it tends to be high in sodium, so keep that in mind if you choose to go that route. We like lean, cooked chicken breast for this recipe. Boneless, skinless cooked chicken thighs are also a good option.
What is King Ranch Chicken Casserole?

King Ranch casserole is a chicken casserole with a Southwestern spin. Originating in Texas, King Ranch casserole has layers of chicken, tortillas, peppers and tomatoes with green chiles, all swimming in a creamy sauce usually made with a can of condensed soup. We made this classic chicken casserole with weeknights in mind by skipping the layering and instead mixing everything together in a skillet. The casserole is topped with cheese and then popped under the broiler so you can enjoy this ooey-gooey classic chicken casserole in just 30 minutes.

Additional reporting by Carrie Myers, M.S., Hilary Meyer and Jan Valdez

Originally appeared: EatingWell Magazine, March 2019

Nutrition Facts (per serving)

332	Calories
14g	Fat
21g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 332
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 4g	14%
Total Sugars 6g
Protein 30g	59%
Total Fat 14g	18%
Saturated Fat 6g	28%
Cholesterol 77mg	26%
Vitamin A 1974IU	39%
Vitamin C 65mg	73%
Folate 45mcg	11%
Sodium 376mg	16%
Calcium 165mg	13%
Iron 2mg	9%
Magnesium 44mg	11%
Potassium 443mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.