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Healthy Diabetic Cooking: 21 Diabetic Recipes for Healthy Eating

The ultimate starter kit for low sugar recipes: 21 Diabetic Recipes for Healthy living!

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Southwestern Chicken Casserole

Southwestern Chicken Casserole

With salsa, chili powder, bell peppers and tortillas, this Southwestern Chicken Casserole is a fiesta on your plate! And a healthy one at that! Don't be surprised if you want to break out the sombreros!

Serves: 8

Preparation Time: 10 min

Cooking Time: 40 min

What You'll Need:
  • 12 ounces boneless, skinless chicken breast halves, cut into strips
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 2 teaspoons canola oil
  • 1 onion, halved and thinly sliced
  • 1 red or green bell pepper, chopped
  • 1 (10-ounce) package frozen chopped spinach, thawed, squeezed dry
  • 1 1/2 cup salsa
  • 4 (6-inch) no-added-salt corn tortillas, torn
  • 3/4 cup reduced-fat, shredded Jack cheese
  • 1/2 cup cherry tomatoes, chopped
  • 1/2 avocado, pitted, peeled and chopped
  • cilantro leaves, for garnish
What To Do:
  1. Preheat oven to 350 degrees F. Coat a large, nonstick skillet with cooking spray.
  2. In a medium bowl, combine chicken, garlic and chili powder. Add to skillet and cook over medium-high heat for 4-6 minutes, or until chicken is cooked through and no longer pink, stirring frequently. Remove chicken from skillet; set aside.
  3. Add oil to hot skillet. Add onion and pepper; cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.
  4. Coat a 2-qt. baking dish with cooking spray. Spread about 1/2 cup salsa in bottom of dish. Top with half the tortilla pieces, half of chicken mixture, and half of vegetable mixture. Pour half of remaining salsa over vegetables and top with half the cheese. Repeat layers once, except cheese.
  5. Bake, covered, for 30-35 minutes, or until heated through. Sprinkle with remaining cheese. Let stand for 5 minutes before serving. Garnish with cherry tomatoes, chopped avocado, and fresh cilantro.
Notes

Nutritional InformationServings Per Recipe: 8

  • Amount Per Serving % Daily Value *
  • Calories 224
  • Calories from Fat 105
  • Total Fat 12g 18 %
  • Saturated Fat 4.5g 23 %
  • Trans Fat 0.0g 0 %
  • Protein 16g 33 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 44mg 15 %
  • Sodium 601mg 25 %
  • Total Carbohydrates 15g 5 %
  • Dietary Fiber 4.1g 16 %
  • Sugars 3.3g 0 %
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