Creamy chicken tortilla bake in an example of a MyPlate dinner with 1 cup mixed salad greens, a whole-wheat roll, and a cup of red grapes. I promise to work on improving my food photography skills in the future to better portray how delicious this really looked.
Alright folks, here it is. Late in the day but as promised, a delicious new protein-packed entree. I’ve seen several like this on the interwebs, but this is my own personal design. One serving of this recipe will count for 3 ounces of protein, a half a cup of vegetables, and a half-serving of dairy on the MyPlate meal plan. For this recipe you will require:
2 large boneless skinless chicken breasts
1 tablespoon olive oil
1/2 large sweet onion
1 large green bell pepper
1 medium jalapeno pepper
1 can (15 oz) low-sodium black beans (drained and rinsed)
1 medium tomato (chopped)
1 can heart-healthy cream of mushroom soup
Ground red pepper or cayenne pepper to taste
2 ounces whole corn tortilla chips
1 cup shredded low-fat cheese (Mexican blends work well here)
1/2 tablespoon dried or 1 tablespoon fresh chopped cilantro
Prep time: 20 minutes
Cook time: 50 minutes
- Bake chicken breasts at 400 degrees for 10 minutes on each side, or until cooked through. Remove from oven and allow to cool.
- While chicken is cooling, chop onion and peppers. Saute in olive oil over medium heat until soft.
- Shred cooked chicken with a fork and place in a large bowl. Add sauteed vegetables, black beans, tomato, soup, and spices (some like it hot!). Stir well.
- Crush the tortilla chips with your hands and spread half on the bottom of a 9″x13″ pan. Spread half of the chicken mixture on top of that, followed by half of the cheese.
- Repeat layers one more time: chips, chicken mixture, cheese.
- Bake at 350 degrees for 30 minutes. Remove from oven and top with cilantro. Delicioso!
Recipe makes about 12 servings. Each serving contains 229 calories, 14 g carbohydrate, 5 g fat, 31 g protein, and 301 mg sodium. Nutrition info calculated using www.myfitnesspal.com.
