Chicken Tortilla Casserole

Ingredients

• 2 (1-pound) skinless chicken breasts on the bone
• 1 tablespoon oil
• 1 large onion, chopped
• 1个大绿色的胡椒粉，播种和切碎
• 1/8 teaspoon plus 1/2 teaspoon sea salt, divided
• 1/2 teaspoon black pepper, divided
• 1 tablespoon ground cumin
• 2茶匙辣椒粉
• 1 1/2 teaspoon dried oregano
• 4 cloves garlic, chopped
• 2个墨西哥胡椒，播种和切碎（提示：如果您喜欢更多的热量，请保留种子。）
• 2 cups no salt added diced tomatoes, with juices
• 1 cup fresh or frozen corn kernels (certified gluten-free if necessary)
• 1 1/2 cups milk, divided
• 2 teaspoons potato starch
• 12 (6-inch) corn tortillas, quartered (certified gluten-free if necessary)
• 6 ounces shredded Mexican cheese blend
• 3 medium green onions, thinly sliced

Directions

Poach chicken breasts: Fill a large saucepan about two-thirds full with water and bring to a boil. Add chicken and as soon as water starts to bubble again, cover and reduce heat to medium-low. Water should cover chicken breasts by about 1 inch. Cook at a low simmer until chicken is no longer pink in thickest part and registers 165°F on an instant-read thermometer, 22–25 minutes. When cool enough to handle, pull chicken off bones and tear into bite-size pieces. Set aside. (Tip: You can poach chicken breasts up to 2 days ahead; cover and refrigerate.)

Preheat oven to 350°F. In a large skillet on medium-high, heat oil. Add onion, bell pepper, 1/8 teaspoon salt and 1/4 teaspoon black pepper. Cook for 12–15 minutes, stirring occasionally, until soft and lightly browned. Add cumin, chile powder and oregano and stir to combine. Add garlic and jalapeño, and cook until garlic softens, stirring frequently, about 1 minute. Add tomatoes, and bring to a simmer. Stir in corn, and cook until heated through, about 1 minute. Reduce heat to medium-low.

在一个小碗中，一起搅拌约2汤匙牛奶和土豆淀粉，直到混合在一起。搅拌剩余的牛奶。添加到煎锅中并煮至煮熟，不断搅拌直至略微加厚，约1分钟。搅拌鸡肉，煮至加热，约1分钟。剩余的1/2茶匙盐和1/4茶匙黑胡椒粉调味。从火上移开。

Mist a 9-by-13-inch baking dish with cooking spray. Arrange half of tortillas over bottom of dish, overlapping slightly. Top with half of chicken mixture, then sprinkle with half of cheese. Add a second layer of tortillas, chicken and cheese. Cover with foil and bake until liquid is bubbling and cheese is melted, 35–45 minutes. Rest for 5 minutes. Sprinkle with green onions.

营养Information

Serves: 8 | Serving Size: 1/8 tortilla casserole

Per serving:卡路里：366;总脂肪：11克；饱和脂肪：5g;单不饱和脂肪：1g;胆固醇：93mg；钠：449mg;碳水化合物：29克；饮食纤维：5G;糖：5g;蛋白质：34G

营养Bonus:Potassium: 227mg; Iron: 6%; Vitamin A: 15%; Vitamin C: 52%; Calcium: 21%