Healthy Chicken Taco Casserole (Printable Format)
Chicken, veggies, beans, cheese and tortillas baked for a flavorful, satisfying weekday meal.
# Needed Ingredients:
→ Main Components
01 -
15 ml olive oil
02 -
1 garlic clove, finely minced
03 -
1 yellow onion, diced
04 -
1 red bell pepper, diced
05 -
1 green bell pepper, diced
06 -
425 g canned black beans, drained and rinsed
07 -
12 g taco seasoning
08 -
4 whole wheat tortillas, 20 cm diameter
09 -
280 g cooked chicken, shredded
10 -
200 g low fat Mexican blend cheese, grated
11 -
240 ml enchilada sauce, store bought or homemade
12 -
25 g green onion, chopped
# Preparation Steps:
01 -
Preheat oven to 190°C. Lightly grease a 23 x 33 cm baking dish with non-stick spray or a thin layer of oil.
02 -
In a large skillet, heat olive oil over medium-high heat. Sauté minced garlic for about 1 minute. Add onion, red bell pepper, and green bell pepper. Cook, stirring occasionally, for approximately 5 minutes until softened.
03 -
Add drained black beans and taco seasoning to the skillet. Stir and heat through for 2 minutes. Remove from heat.
04 -
Arrange 2 whole wheat tortillas on the bottom of the prepared baking dish. Evenly spread half of the bean mixture, half of the shredded chicken, 120 ml enchilada sauce, and half of the cheese over the tortillas.
05 -
Place the remaining 2 tortillas over the previous layer. Distribute the remaining bean mixture, chicken, enchilada sauce, and finish with the rest of the cheese, ensuring an even, generous cheese layer on top.
06 -
Cover the dish with foil and bake for 15 minutes. Remove foil and bake an additional 5 minutes, or until the cheese is golden and bubbling.
07 -
Remove casserole from the oven and let it cool for several minutes. Finish with a topping of chopped green onion before serving.
# Supplementary Details:
01 -
Use pre-cooked rotisserie chicken for convenience and enhanced flavor.
02 -
Allowing the casserole to rest after baking improves portioning and maintains structure.