Description
This Healthy Chicken Taco Casserole is a delicious and nutritious meal perfect for a quick dinner. It combines sautéed vegetables, black beans, shredded chicken, and whole wheat tortillas layered with enchilada sauce and low-fat cheese, then baked to golden perfection. Packed with protein and fiber, it brings vibrant Southwestern flavors with a health-conscious twist.
Ingredients
Scale
Vegetables and Seasoning
- 1 tablespoon olive oil
- 1 garlic clove, minced
- 1 yellow onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 tablespoon taco seasoning
- 1/4 cup green onion, chopped
Main Ingredients
- 15 ounces black beans, canned, drained and rinsed
- 4 whole wheat tortillas (8″ diameter)
- 2 cups cooked chicken, shredded
- 2 cups low-fat Mexican blend cheese
- 1 cup enchilada sauce (store-bought or homemade)
Instructions
- Preheat oven: Preheat the oven to 375 degrees Fahrenheit and grease a 9×13 baking dish thoroughly to prevent sticking.
- Sauté vegetables: Heat olive oil in a skillet over medium-high heat. Add minced garlic, diced yellow onion, red bell pepper, and green bell pepper. Cook and stir occasionally until the vegetables soften, approximately 5 minutes.
- Add beans and seasoning: Stir in the drained and rinsed black beans along with the taco seasoning to combine all the flavors. Remove the skillet from heat once mixed well.
- Layer the casserole: Place 2 whole wheat tortillas flat in the greased baking dish. Spread half of the bean and vegetable mixture evenly over the tortillas. Add a layer of shredded chicken, pour half of the enchilada sauce on top, then sprinkle with a layer of the low-fat Mexican blend cheese. Repeat with the remaining 2 tortillas and remaining toppings, finishing with a generous cheese layer on top.
- Bake: Cover the baking dish with foil and place it in the preheated oven. Bake for 15 minutes covered to allow flavors to meld and ingredients to heat through. Remove the foil and bake uncovered for an additional 5 minutes, or until the cheese is melted and golden brown.
- Serve: Allow the casserole to cool slightly to set for easier serving. Garnish with chopped green onions for a fresh, flavorful finishing touch. Serve warm and enjoy!
Notes
- Use store-bought or homemade enchilada sauce according to preference.
- Leftover cooked chicken works great in this recipe, saving prep time.
- For spicier flavor, add diced jalapeños or extra taco seasoning.
- Whole wheat tortillas increase fiber content making this a healthier casserole.
- Can be made ahead and refrigerated; reheat covered in the oven until warmed through.
