Chicken Enchilada Casserole Diabetic Recette

Craving comfort food without the guilt? This Diabetic-Friendly Chicken Enchilada Casserole is here to save the day! Inspired by Diabetic Living magazine, this recipe boasts a creamy, flavorful filling with a fraction of the fat and calories of traditional enchiladas. We've replaced heavy sour cream with a lighter alternative, creating a dish that's both delicious and diabetes-friendly. Each serving offers a satisfying blend of tender chicken, zesty spices, and a touch of melted cheese, all while staying true to your dietary needs. Get ready for a taste of heaven that won't derail your healthy eating plan!

Préparation 20 min

Cuisson 45 min

Calories 152.6 kcal

Protéines 17g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour Chicken Enchilada Casserole Diabetic

1 cup water
1/2 cup chopped onion
2 chicken bouillon cubes
2 cloves minced garlic
1/4 teaspoon black pepper
2 tablespoons light sour cream
2 tablespoons nonfat dry milk powder
1 tablespoon all-purpose flour
2 cups cooked and shredded chicken
1 (15 ounce) can tomato sauce
1-2 tablespoons chopped green chilies
2 tablespoons chopped fresh cilantro
nonstick cooking spray (as needed)
6 corn tortilla strips
1 (15 ounce) can black beans
1/2 cup shredded reduced-fat cheddar cheese (optional)
fresh cilantro leaves (optional, for garnish)

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Comment préparer Chicken Enchilada Casserole Diabetic

Preheat oven to 350°F (175°C).
Prepare the chicken filling:
In a medium saucepan, combine 1 cup water, 1/2 cup chopped onion, 2 chicken bouillon cubes, 2 cloves minced garlic, and 1/4 teaspoon black pepper.
Bring to a boil, then reduce heat to low.
Cover and simmer for 3 minutes, or until the onion is tender. Do not drain.
In a small bowl, whisk together 2 tablespoons light sour cream, 2 tablespoons nonfat dry milk powder, and 1 tablespoon all-purpose flour.
Add the sour cream mixture to the onion mixture in the saucepan.
Cook and stir until thickened and bubbly (about 2-3 minutes).
Remove from heat and stir in 2 cups cooked and shredded chicken.
Set the filling aside.
Prepare the tomato sauce:
In a small bowl, combine 1 (15-ounce) can tomato sauce, 1-2 tablespoons chopped green chilies (adjust to your spice preference), and 2 tablespoons chopped fresh cilantro.
Set aside.
Assemble the casserole:
Lightly coat a 2-quart baking dish with nonstick cooking spray.
Arrange 6 corn tortilla strips in the bottom of the baking dish.
Spread the chicken filling evenly over the tortillas.
Top with 1 (15-ounce) can of drained and rinsed black beans.
Pour the tomato sauce mixture over the beans.
Bake for 25-30 minutes, or until heated through and bubbly.
Sprinkle with 1/2 cup shredded reduced-fat cheddar cheese (optional).
Garnish with fresh cilantro leaves (optional).
Let stand for 5 minutes before serving.
Makes 6 servings.

Nutrition Information (Approximate per serving)

Sodium

4 g

Sugar

26g

Fat

Carbs

Recipe Tags (Choose a tag and find related recipes!)

Weeknight 60 Minutes Or Less Time To Make Course Main Ingredient Preparation Occasion Main Dish Beans Poultry Diabetic Chicken Dietary One Dish Meal Meat

Questions fréquentes

Combien de temps faut-il pour préparer Chicken Enchilada Casserole Diabetic ?

Chicken Enchilada Casserole Diabetic prend environ 65 minutes du début à la fin — environ 20 minutes de préparation et 45 minutes de cuisson.

Combien de calories contient Chicken Enchilada Casserole Diabetic ?

Chicken Enchilada Casserole Diabetic contient environ 152.6 calories par portion, avec environ 17 g de protéines, 8 g de glucides et 2 g de lipides.

De quels ingrédients ai-je besoin pour Chicken Enchilada Casserole Diabetic ?

Les principaux ingrédients de Chicken Enchilada Casserole Diabetic sont Water, Onion, Chicken Bouillon, Garlic Cloves, Ground Black Pepper, Fat Free Sour Cream. Consultez la liste complète avec les quantités ci-dessus.