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Chicken Enchilada Casserole9gNET CARBS
In the test kitchen

Chicken Enchilada Casserole

Layers of low-carb tortillas, shredded chicken, homemade red enchilada sauce and melty cheddar baked until bubbly.

Prep20 min
Bake25 to 30 min
Oven375°F
Makes1 9x13 casserole
Serving1 square (1/6 of the pan)
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Ingredients

Quick enchilada sauce

  • 1 tbsp olive oil
  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • 1/2 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1 cup canned crushed tomatoes
  • 1 cup low-sodium chicken broth
  • 1/4 tsp salt

Casserole

  • 3 cups shredded cooked chicken (rotisserie works)
  • 1/4 cup finely diced onion
  • 1 jalapeno, seeded and minced
  • 6 low-carb high-fiber tortillas (8 inch), cut in half
  • 1 1/2 cups shredded sharp cheddar or Mexican blend, divided
  • Cooking spray

Toppings

  • 6 tbsp sour cream
  • 2 green onions, sliced
  • 2 tbsp chopped fresh cilantro

Directions

  1. Heat the oven to 375°F. Coat a 9x13-inch baking dish with cooking spray.
  2. For the sauce, heat the olive oil in a saucepan over medium heat. Stir in the chili powder, cumin, oregano and garlic powder and cook 30 seconds. Whisk in the crushed tomatoes, broth and salt. Simmer 5 to 7 minutes, until slightly thickened.
  3. In a bowl, toss the chicken, onion, jalapeno and 1/2 cup of the sauce.
  4. Spread 1/2 cup sauce over the bottom of the dish. Lay 6 tortilla halves over it, overlapping as needed. Top with half the chicken, 1/2 cup cheese and 1/2 cup sauce.
  5. Repeat with the remaining tortillas, chicken and sauce, then sprinkle the remaining 1/2 cup cheese over the top.
  6. Cover with foil and bake 15 minutes. Uncover and bake 10 to 15 minutes more, until bubbly and the cheese is golden at the edges.
  7. Rest 10 minutes, cut into 6 squares and top with sour cream, green onions and cilantro.
Tip: Low-carb tortilla brands vary a lot. Check the label for one with at least 10 grams of fiber and 6 or fewer net carbs each.
Dad jokeThis enchilada casserole is a layered situation. I'd explain it, but it would take a few tortillas.

Nutrition per serving (1 square (1/6 of the pan))

371Calories
25.3gTotal carbs
16.6gFiber
8.7gNet carbs
3gSugar
35.5gProtein
20gFat
955mgSodium

Estimated per serving from USDA FoodData Central and typical US label values. Total carbs include sugar alcohols; net carbs subtract fiber and sugar alcohols.

Know your label

On a US Nutrition Facts label, are fiber and sugars counted inside Total Carbohydrate?
Yes. FDA says Total Carbohydrate includes total sugars, dietary fiber and sugar alcohols, so the indented lines are already part of that number.
Does dietary fiber spike blood sugar the way other carbs can?
No. CDC says fiber doesn't cause a spike in blood sugar the way other carbohydrates can.
Quiz yourself in the Diabetic Edition

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dairy, wheat

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Inspired by Farm to Jar. Our version is rewritten and adjusted for lower carbs. This recipe is still in our test kitchen; amounts may change after testing. Nutrition is estimated and for general information only, not medical advice. Check with your care team about your own carb targets. DisclaimerPrinted from diabeticrecipes.us/recipes/chicken-enchilada-casserole/