Good to freeze for multiple dinners
Broil corn until lightly golden brown. Cut kernels from ears of corn to measure 1 cup.
To prepare the chicken, combine water, oregano, cumin, 1/4 teaspoon salt, and sliced garlic in a large saucepan; bring to a simmer. Add chicken; partially cover, reduce heat, and simmer 20 minutes or until done. Remove chicken from cooking liquid, reserving cooking liquid, and cool slightly. Shred chicken with 2 forks; place in a bowl.
Bring cooking liquid to a boil; cook until reduced to 1 1/2 cups (about 9 minutes). Cool; discard sliced garlic.
Preheat oven to 375?.
To prepare the sauce, place flour, chili powder, 1/4 teaspoon salt, and red pepper in saucepan, and gradually add the cooking liquid, stirring with a whisk until blended. Cook over medium heat 4 minutes or until thick. Stir 3/4 cup sauce into chicken in bowl.
Spread 3/4 cup salsa in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 8 tortilla halves over salsa; top with 3/4 cup salsa, half of chicken mixture, half of corn, and 1/4 cup cheese. Repeat layers, ending with 8 tortilla halves. Spread the remaining salsa over the tortilla halves, and top with remaining sauce. Bake at 375? for 35 minutes. Sprinkle with 1/4 cup cheese, and bake an additional 5 minutes or until thoroughly heated. Let the casserole stand for 10 minutes before serving.
Nutritional Information
Calories: 244 (23% from fat), Fat: 6.1g (sat 2.7g,mono 1.6g,poly 1g) , Protein: 17.9g, Carbohydrate: 31.6g, Fiber: 4.1g
Cholesterol: 37mg, Iron: 2.2mg, Sodium: 415mg, Calcium: 210mg ,
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 (98g) | ||
Recipe Makes: 16 | ||
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Calories: 75 | ||
Calories from Fat: 22 (29%) | ||
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Amt Per Serving | % DV | |
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Total Fat 2.5g | 3 % | |
Saturated Fat 1.3g | 6 % | |
Monounsaturated Fat 0.7g | ||
Polyunsanturated Fat 0.3g | ||
Cholesterol 21.8mg | 7 % | |
Sodium 69.3mg | 2 % | |
Potassium 143.5mg | 4 % | |
Total Carbohydrate 5g | 1 % | |
Dietary Fiber 0.7g | 3 % | |
Sugars, other 4.2g | ||
Protein 8.6g | 12 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 75
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