Makes 6 delicious servings
8 thawed from frozen or pre-made corn tortillas
8 oz. pre-cooked chicken breast (already diced or torn into bite-sized pieces)
Enchilada Sauce (see Karen’s “How To” recipe, using only 1/2)
1 small can sliced black olives (rinsed and drained)
1 small can chopped green chilies
1/2 of a very small sweet onion diced into 1/4 cup
1/2 cup low fat shredded mild cheddar or Colby/Monterey Jack cheese (optional)
Pre-heat oven to 350 degrees. Spray an 8 x 8 glass bake ware with non-stick cooking spray. Layer bottom of pan with 4 torn in half corn tortillas.
In a medium bowl mix the diced chicken with 1/2 of the drained sliced olives, 1/8 cup of the diced onions, all of the green chilies and 1/2 of the enchilada sauce (already completely cooled or refrigerated).
Pour the entire mixture on top of the corn tortillas layer. Tear the remaining 4 corn tortillas in half and layer on top of the chicken enchilada mixture. Top with the remaining enchilada sauce, all of the (optional) shredded cheese, diced onions and sliced drained olives.
Completely cover dish with aluminum foil and bake for 25-30 minutes on the top rack of the oven, until it is bubbly and (optional) cheese is completely melted.
Carefully uncover the dish (CAUTION – This Enchilada Casserole will be very hot and steamy!) Let dish sit (uncovered) for at least 5-10 minutes. Serve up to 6 servings and enjoy with your favorite rice, such as my Spanish Rice or vegetable.
Karen’s Note: You can use a large can of pre-cooked chicken breast (drained) for this recipe, but the sodium content may be increased significantly, however if you decrease or omit the (optional) shredded mild cheddar or Colby/Monterey Jack cheese then this dish would contain even less sodium content. This recipe can easily be doubled in a larger 9 x 13 rectangle glass pan or into two 8 x 8 glass pans to make 12 servings.
1/4 cup canola oil or canola/olive oil blend
2 Tbsp flour
1/4 cup Chili powder
1 8 oz can sodium free tomato sauce
1-1/2 cups water
1/4 tsp ground cumin
1/4 tsp garlic powder
1/4 tsp salt
Heat oil in a skillet over medium-high heat. Stir in flour and chili powder, reduce heat to medium, and cook until lightly brown, stirring constantly to prevent burning flour.
Gradually stir in tomato sauce, water, cumin, garlic powder, and onion salt into the flour and chili powder until smooth, and continue cooking over medium heat approximately 10 minutes, or until thickened slightly. Season to taste with salt.
Karen’s Note: This is a wonderful recipe when you what healthier enchilada sauce that has a lot less sodium and can be used to make 12 delicious Chicken Enchiladas or even a base for an Enchilada Soup Recipe. Be sure to store in the refrigerator in a covered dish, until your ready to use this great tasting, lower sodium and delicious Enchilada Sauce for your next meal.
1 – 15 -16 oz. can reduced sodium black beans
1/2 small head of iceberg lettuce, thoroughly rinsed and shredded
1/4 medium red pepper, seeded and chopped
2 tsp. onion powder
2 tsp. cumin powder
4 Tbsp. 2% milk, low fat Mozzarella cheese, shredded
4 Tbsp. 2% milk, low fat cheddar cheese, shredded
1 small can sliced black olives, drained
4 servings low sodium Baked Corn Tortilla Chips (click link to see recipe)
1 cup mild to medium salsa (see Karen’s Favorite Salsa Recipe)
4 sliced jalapeño peppers or 4 Tbsp. tamed pickled jalapeños (optional)
In a medium saucepan add the entire can of reduced sodium black beans, chopped red pepper, onion powder and cumin powder.
Cook stirring continually, on medium heat, until thoroughly heated, about 10-15 minutes. Set burner to low heat after the seasoned black beans has thickened slightly or cover tightly with a lid and set pan on a warm burner.
Next, get 4 salad bowls and put 1/4 of the shredded lettuce in each bowl and spoon 1/4 of the cooked seasoned black beans in the middle of the salad lettuce. Top with 1/4 of the chopped onions, 1/4 of the drained can of black olives, 1 Tbsp. each of the low fat shredded Mozzarella and cheddar cheeses, 1/4 cup of salsa on the side or some drizzled on top.
Then, top each bowl with 1/4 with my low sodium Baked Corn Tortilla Strips or serve each Mexican Black Bean Salad with just a handful low sodium corn tortilla chips on the side.
Karen’s Note: For a medium or “hotter” Mexican Black Bean Salad and prior to adding any Baked Tortilla Chips or salsa, top each salad with (optional) sliced jalapeños. Also, for a completely vegetarian dish omit the shredded cheese option. This dish is quite filling and I even got my “meat eaters” in my family to eat it and they both told me that it was very delicious! I can’t complain.
Always reinventing myself by creating new recipes or craft ideas. All photos are genuine. Please send me an email or recipe you liked or tried.