Monday, October 11, 2010

Time to Savor Healthy Mexican Flavor

I love the spicy flavors of Mexican cuisine but I hardly ever go out to eat at Mexican restaurants. The main reason is that the menus tend be full of fried, greasy, cheese-drowned items. I decided to create an entree that has all of the flavor without the unnecessary fat and calories. It turned out delicious and the recipe makes 9 servings so I have plenty of leftovers for later in the week. My Mexican Lasagna recipe may lead you to think that the dish is a sort of hybrid between Mexican and Italian flavors. If you find that those flavors do not seem to mix, don't worry. I completely agree. The recipe includes the word "lasagna" because of the layers. Layers of tortillas, chicken, cheese, beans, tomatoes, and corn all finished with a creamy enchilada sauce. This healthy entree is sure to become a family favorite.

Mexican Lasagna
(adapted from Southern Living)
serves 9

3 cups cooked boneless, skinless chicken breasts, shredded (about 1 lb. before cooking)
1 14.5 oz. can black beans, rinsed and drained
1 14.5 oz. can diced tomatoes and green chiles (Rotel)
1 tsp garlic powder
1 tsp ground cumin
1/2 tsp pepper
1/2 cup yellow corn (frozen or canned)
1 can 98% fat-free cream of chicken soup
1 can 98% fat-free cream of mushroom soup
1 10 oz. can enchilada sauce 
9 (6-inch) corn tortillas
2 cups fat-free shredded cheddar cheese

  1. Preheat oven to 350 degrees. Spray a 9x13 baking sheet with cooking spray.
  2. In a large saucepan, combine the first 7 ingredients and cook over medium heat for 10 minutes.
  3. In another saucepan, combine both soups and enchilada sauce and cook for 10 minutes over medium heat, stirring often.
  4. Spoon 1/3 sauce mixture in the baking dish and spread to cover bottom. Top with 3 tortillas. Spoon half of the chicken mixture and 1/3 of the sauce over the tortillas; sprinkle with 1/2 cup cheese.
  5. Top with 3 tortillas; repeat layers once with remaining chicken, sauce, and cheese.
  6. Top with 3 tortillas and 1 cup of remaining cheese.
  7. Bake for 30-40 minutes or until bubbly.
  8. Top individual servings with desired toppings such as greek yogurt or salsa.
Nutrition: 224 calories, 26g carbohydrate, 24g protein, 3g fat, 4g fiber, 4 weight watcher points


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About Lauren


Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.

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