Skinny Chicken Enchilada Casserole: New Green Chile Sauce
It’s luxuriously rich, a bit spicy and so delicious! Now, these are some ENCHILADAS! No tortilla rolling is necessary. Everything is layered into a simple-to-make, casserole. Even a die-hard red enchilada sauce fan, will surely love this dreamy dish. It’s best made an hour before you want to serve it, so it can firm up. And, it freezes great too. Each slice has 289 calories, and 5 grams of fat. Serve with my Skinny Guacamole Salad Sticks for a fantastic, very filling, dinner tonight!
Why You'll Love the Deliciousness of Skinny Chicken Enchilada Casserole with New Green Chile Sauce!
Enjoy all the classic cheesy chicken enchilada flavors you love in a lighter, healthier casserole, featuring a delicious and innovative New Green Chile Sauce! This innovative dish delivers all the satisfying tastes and textures you love – tender shredded chicken, warm tortillas, and gooey melted cheese – all enveloped in a flavorful, homemade green chile sauce that's both delicious and guilt-free. Imagine layers of savory goodness baked to bubbly perfection, offering a lighter take on a classic Mexican comfort food. Whether you're following a specific diet, aiming for a healthier lifestyle, or simply seeking a flavorful and easy family meal, this skinny enchilada casserole with its exciting new green chile sauce is a dream come true. Say goodbye to heavy, calorie-laden enchiladas and hello to a fiesta of flavor that you can feel good about!
Ingredients For Skinny Chicken Enchilada Casserole with New Green Chile Sauce
Chopped Onions (1 cup): Beyond just a savory base, onions undergo a transformation as they cook. When gently sautéed, their sharp, almost pungent raw flavor mellows and sweetens, releasing sulfur compounds that create complex aromatic layers. This foundational sweetness provides a counterpoint to the slight heat of the chiles and the richness of the chicken and cheese. The size of the chop also matters; a medium dice integrates well into the filling without being too chunky. Different types of onions (yellow, white) offer slightly different levels of sweetness and pungency, allowing for subtle variations in the final flavor.Cooked Chicken Breasts, diced (2 cups, skin removed): The choice of chicken preparation significantly impacts the final dish. Poaching or baking the chicken breasts ensures they remain moist and tender. Dicing them into consistent sizes is crucial for even distribution within the tortillas and a pleasant texture in each bite. Removing the skin is key to keeping the dish "skinny," as it eliminates a significant source of fat. The neutral flavor of cooked chicken allows it to absorb the surrounding spices and sauces beautifully, acting as a blank canvas for the Mexican-inspired flavors.Fat-Free Cottage Cheese (1 cup for filling, ½ cup for sauce): This ingredient is a nutritional powerhouse and a clever substitute for higher-fat dairy. Its slightly tangy flavor adds a unique dimension to both the creamy filling and the sauce. The texture can vary; some prefer to blend it for an ultra-smooth consistency in the sauce, mimicking heavy cream, while others appreciate the slight curds in the filling for added texture. It's packed with protein and calcium, making the casserole more satisfying and nutritious. The lower fat content keeps the dish light without sacrificing creaminess.Fat-Free Sour Cream or Fat-Free Greek Plain Yogurt (½ cup for filling, 1 cup for sauce): The choice between these two can subtly alter the tanginess and thickness. Greek yogurt tends to be thicker and tangier, offering a more pronounced zesty note. Sour cream provides a smoother texture and a slightly milder tang. Both contribute significantly to the creamy mouthfeel of the filling and the lusciousness of the green chile sauce without the high fat content of their full-fat counterparts. Their acidity also helps to balance the richness of the cheese and the subtle heat of the chiles.Ground Cumin (1 teaspoon): This spice boasts a warm, earthy, and slightly smoky aroma that is instantly recognizable in many Mexican and Southwestern dishes. Its flavor is robust and grounding, providing a foundational warmth that complements the brighter notes of the chiles and the savory chicken. Using high-quality, freshly ground cumin can significantly enhance its aromatic impact.Chili Powder (½ to 1 teaspoon, depending on desired spice level): Chili powder is a blend, and its composition can vary, often including ground chiles (like ancho, pasilla, or cayenne), cumin, oregano, and garlic powder. This blend provides a complex heat and depth of flavor beyond just spiciness. Adjusting the amount allows for precise control over the dish's warmth, from a mild background hum to a more noticeable kick. The specific type of chili powder used will also influence the flavor profile.Garlic Powder (½ teaspoon): While fresh garlic offers a more pungent flavor, garlic powder provides a consistent and convenient way to add a savory, slightly sweet, and aromatic garlicky note to the filling. It disperses evenly and complements the other spices without adding moisture.Black Pepper (a little): A seemingly simple seasoning, freshly ground black pepper adds a subtle warmth and a hint of sharpness that cuts through the richness of the other ingredients. Its peppery bite provides a pleasant contrast and enhances the overall flavor complexity.Mission Yellow Corn Tortillas (8, 6-inch) or your favorite brand: The type and quality of tortillas matter for both flavor and texture. Corn tortillas offer an earthy, slightly sweet corn flavor that is traditional in enchiladas. Yellow corn tortillas tend to be a bit softer and more pliable than white corn tortillas. Warming the tortillas slightly before filling makes them more flexible and less likely to tear when rolled or layered in the casserole. The size also dictates the number of enchiladas and how they fit in the baking dish.Reduced-Fat Butter or Smart Balance Light, melted (1 tablespoon): While a small amount, this fat source helps to sauté the green chiles, which releases their aromatic oils and intensifies their flavor. Melting it ensures even distribution. Smart Balance Light offers a cholesterol-free alternative to butter. This small amount of fat also contributes to the overall richness of the sauce without being excessive.Fire Roasted Diced Green Chiles (1 can, 4-oz, mild): Fire roasting is a crucial step that elevates the flavor of the green chiles. The charring process imparts a smoky sweetness that is distinct from regular canned green chiles. Even "mild" roasted green chiles offer a subtle heat and a bright, slightly tangy flavor that is the hallmark of a good green enchilada sauce. Dicing them provides texture and ensures they are evenly distributed throughout the sauce.Scallions, sliced (⅓ cup for topping): These add a fresh, mild oniony flavor and a vibrant green color as a final garnish. Their delicate flavor provides a bright counterpoint to the richer, more savory flavors of the casserole. The visual appeal of the green slices also enhances the overall presentation of the dish.How to Make Skinny Chicken Enchilada Casserole with New Green Chile Sauce
Step 1: Prepping Your Ingredients and Baking Dish- Preheat Your Oven: Begin by preheating your oven to 350 degrees Fahrenheit (approximately 175 degrees Celsius).1 This ensures your casserole cooks evenly from the start.
- Prepare Your Baking Pan: Coat a 9-inch square baking pan generously with cooking spray. You can use either a glass or metal pan for this recipe. The cooking spray will prevent the casserole from sticking, making serving and cleanup easier.
- Soften the Onions: In a large microwave-safe bowl, add 1 cup of chopped onions. Microwave on high for approximately 1-2 minutes, or until the onions become soft and translucent. Microwaving them briefly helps to release their flavor and ensures they are cooked through in the final casserole.
- Combine the Filling Ingredients: Remove the softened onions from the microwave and stir in 2 cups of diced cooked chicken breasts (skin removed), 1 cup of fat-free cottage cheese, ½ cup of fat-free sour cream or fat-free Greek plain yogurt, 1 teaspoon of ground cumin, ½ to 1 teaspoon of chili powder (adjust to your preferred spice level), ½ teaspoon of garlic powder, and a little black pepper to taste. Mix all these ingredients together thoroughly until well combined. This mixture forms the hearty and flavorful filling for our enchilada casserole.
- Combine the Sauce Ingredients: In a separate bowl, mix together the ingredients for the new green chile enchilada sauce: 1 tablespoon of melted reduced-fat butter or Smart Balance Light, ½ cup of fat-free cottage cheese, 1 cup of fat-free sour cream or fat-free Greek plain yogurt, and 1 (4-oz) can of fire-roasted diced green chiles (mild). Stir these ingredients well until you have a smooth and creamy green sauce. The fire-roasted green chiles will provide a smoky and slightly sweet flavor with a mild kick, while the cottage cheese and sour cream/yogurt create a luscious texture without excessive fat.
- First Tortilla Layer: Place 4 (6-inch) yellow corn tortillas (or your favorite brand) on the bottom of the prepared baking pan, slightly overlapping them to create a solid base that covers the entire bottom of the pan.
- First Chicken Filling Layer: Spread half of the prepared chicken mixture evenly over the layer of tortillas. Use a spoon or spatula to create a thin and consistent layer.
- First Green Chile Sauce Layer: Spread half of the green chile enchilada sauce evenly over the chicken mixture. Ensure the sauce coats the chicken layer for maximum flavor in every bite.
- Repeat the Layers: Repeat the layering process. Place the remaining 4 tortillas over the sauce, followed by the remaining half of the chicken mixture spread evenly, and finally top with the remaining half of the green chile enchilada sauce. The sauce should be the final layer on top of the casserole.
- Cover and Bake: Cover the baking dish tightly with aluminum foil. This will help to trap the heat and steam, ensuring the casserole cooks through evenly and the tortillas soften. Bake in the preheated oven for 30 minutes, or until the casserole is heated through and bubbly around the edges.
- Add the Fresh Garnish: Remove the foil from the baking dish and sprinkle ⅓ cup of sliced scallions evenly over the top of the casserole. The scallions will add a fresh, mild oniony flavor and a pop of vibrant green color.
- Final Bake (Uncovered): Return the uncovered casserole to the oven and bake for an additional 15 minutes. This will allow the top of the casserole to become slightly golden and the scallions to soften slightly.
- Chill for Best Results (Recommended): For the best texture and to ensure the casserole holds together into firm slices, remove it from the oven and refrigerate it for at least 1 hour to allow it to set completely. This step is especially important if you want clean-cut servings. Use a sharp knife to cut through the layers of tortillas when serving.
- Reheating Instructions: Reheat individual servings in the microwave until hot, or reheat the entire casserole in a 350-degree oven until heated through.
- Serving Immediately (Still Delicious!): If you're short on time and want to serve the casserole right away, it will still taste delicious. However, it may not hold together as firmly into individual slices.
Helpful Tips About this Recipe
Makes 6 servings (each serving, 1 slice)
Food Fact
Fat-free sour cream or fat-free plain Greek or regular yogurt work equally well in this recipe. I’ve made it with both and can’t tell the difference!
Shopping Tips
You’ll find a can of diced Fire Roasted Diced Green Chiles in the Mexican foods aisle where salsa is sold. Trader Joe’s also sells it.
WW Freestyle SmartPoints 6-Blue
WW SmartPoints 8-Green
Food Fact
Fat-free sour cream or fat-free plain Greek or regular yogurt work equally well in this recipe. I’ve made it with both and can’t tell the difference!
Shopping Tips
You’ll find a can of diced Fire Roasted Diced Green Chiles in the Mexican foods aisle where salsa is sold. Trader Joe’s also sells it.
WW Freestyle SmartPoints 6-Blue
WW SmartPoints 8-Green
| SKINNY FACTS: for 1 slice 289 calories, 5g fat, 2g sat. fat, 40mg chol, 27g protein, 35g carbs, 4g fiber, 371mg sodium, 9g sugar |
| FACTS: for Freestyle SmartPoints 203 calories, 1g sat. fat, 9g sugar, 13g protein |
Skinny Chicken Enchilada Casserole: New Green Chile Sauce
Ingredients
Ingredients for Enchiladas:
- 1 cup onions, chopped
- 2 cups cooked chicken breasts, diced (skin removed)
- 1 cup fat-free cottage cheese
- ½ cup fat-free sour cream or fat-free Greek plain yogurt
- 1 teaspoon ground cumin
- ½ teaspoon to 1 teaspoon chili powder (depending on how spicy you want it)
- ½ teaspoon garlic powder
- A little black pepper
- 8 (6-inch) Mission yellow corn tortillas or your favorite brand
Ingredients for Green Chile Enchilada Sauce:
- 1 tablespoon reduced-fat butter or Smart Balance Light, melted
- ½ cup fat-free cottage cheese
- 1 cup fat-free sour cream or fat-free Greek plain yogurt
- 1 (4-oz) can Fire Roasted Diced Green Chiles (mild), see shopping tip
Ingredients for Topping:
- ⅓ cup scallions, sliced
Instructions
- Preheat oven to 350 degrees. Coat a 9” square pan with cooking spray. Glass or metal pan is fine.
- In a large bowl microwave safe bowl, add onions and cook in microwave about 1-2 minutes, until soft. Remove from microwave and stir in chicken, cottage cheese, sour cream or yogurt, cumin, chili powder, garlic powder and pepper.
- In another bowl, mix together the enchilada sauce ingredients, butter, cottage cheese, sour cream or yogurt and green chiles. Mix well.
- Place 4 tortillas, overlapping on the bottom of pan. Top with half the chicken mixture and spread a thin layer over the tortillas. Spread half the enchilada sauce evenly over the chicken. Repeat layers. The sauce should be on top.
- Cover casserole with foil. Bake for 30 minutes, until heated through. Remove from oven, sprinkle with scallions evenly over the top of the casserole. Bake uncovered for an additional 15 minutes.
- *Remove from oven and refrigerate for at least 1 hour to set. Cut into 6 servings. Be sure to use a sharp knife to cut through tortillas. Reheat in microwave or heat in a 350 degree oven until hot. If you want to serve it right away it will taste great but won’t hold together into firm slices.
Nutrition
Serving: 1sliceCalories: 289kcalCarbohydrates: 35gProtein: 27gFat: 5gSaturated Fat: 2gCholesterol: 40mgSodium: 371mgFiber: 4gSugar: 9gBlue Smart Points: 6Green Smart Points: 8Plus Points: 7
Tried this recipe?Let me know how it was!
I made this last night for dinner, and it made enough for two nights! (Two people.) It’s very good. I added some fire-roasted corn that was in my freezer, so I know it increased the points, but it was worth it! I don’t have a square baking pan, so just used one of my corningware glass pans that is probably 8×10. My husband liked it too, and honestly, I think it was better the second time around. Thanks Nancy!
I love your feedback D’Ann and know others will appreciate it too. Thanks for sharing! The addition of fire-roasted corn sounds great.
All the best to you,
Nancy
Looks great what are the purple points?
Thanks, Mary. I hope you give it a try.
I’m so sorry but at this point, I’m only including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.
I have hundreds of recipes and don’t have the time to input them into WW to make the calculations for the purple plan.
My best,
Nancy