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Tortilla 'lasagna' has chicken, beans | The Honolulu Advertiser | Hawaii's Newspaper
Posted on: Wednesday, January 18, 2006

TASTE
 Tortilla 'lasagna' has chicken, beans

By Elaine Magee

Q. My family loves this recipe. Is there a way to lighten it without them knowing? We are trying to eat lighter these days.

A. When people hear "Mexican lasagna" they don't know what to picture: salsa and pasta or marinara and tortillas? So I'm calling this recipe Chicken & Chilies Tortilla Lasagna, which I think helps you visualize this home-style casserole.

To pump up the fiber and nutrients and reduce the calories and saturated fat, we're using fat-free sour cream, high-fiber tortillas, skinless roasted chicken breast and reduced-fat Monterey Jack cheese. The original recipe called for canned black beans and corn — both are nutritious ingredients. I kept the canned beans but switched to frozen corn (which has a more desirable flavor and texture).

CHICKEN & CHILIES TORTILLA LASAGNA

  • 1 1/2 teaspoons chili powder

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon salt (optional)

  • 1/2 teaspoon ground red pepper

  • 1 28-ounce can crushed tomatoes with rich tomato puree

  • 16 ounces fat-free sour cream

  • 6 green onions, white and part green, chopped (about 1/2 cup)

  • 4-ounce can chopped green chilies, drained

  • About 8 high-fiber flour tortillas (9 corn tortillas can be substituted)

  • 3 cups shredded skinless roasted chicken breast (1 rotisserie chicken, without skin, will usually give you this amount)

  • 1 1/4 cups frozen corn

  • 1 15-ounce can black beans, rinsed and drained (about 1 1/4 cups)

  • 2 cups shredded reduced-fat monterey jack cheese, firmly packed

  • 1 small can sliced black olives, drained, for garnish (optional)

    Heat oven to 350 degrees. Coat a 13-by-9-inch baking dish with canola cooking spray.

    Mix chili powder, cumin, salt and red pepper with tomatoes in medium bowl. In second bowl mix sour cream, green onions, and chilies.

    Spread 2/3 cup of the tomato mixture in prepared baking dish. Top the tomato with about 2 1/2 flour tortillas (or 3 corn tortillas) torn in half to cover the bottom completely. Spread half the sour cream mixture over the top, and then sprinkle with half of the chicken pieces and half of the corn and beans. Drizzle a cup of the tomato mixture over the top then sprinkle 2/3 cup cheese.

    Repeat layering starting with the tortillas and topping them with remaining sour cream, chicken, corn and beans, then a cup of the tomato mixture and 2/3 cup of cheese. Top with the last layer of tortillas and remaining tomato mixture and remaining cheese.

    Coat a sheet of foil with canola cooking spray and cover the baking dish, coated side down. Bake for 30 minutes. Uncover the dish and bake 10 to 15 minutes more. Top each serving with a sprinkling of sliced olives (optional). Makes 8 servings.

  • Per serving, using whole-wheat tortillas: 378 calories, 33 g protein, 47 g carbohydrates, 8 g fat (4.5 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat), 74 mg cholesterol, 7 g fiber, 825 mg sodium. Calories from fat: 20 percent.

  • Per serving, using corn tortillas: 377 calories, 33 g protein, 46 g carbohydrates, 8.5 g fat (4.5 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat), 74 mg cholesterol, 6.5 g fiber, 706 mg sodium. Calories from fat: 21 percent.

  • Original recipe: 585 calories, 29 g fat, 15 g saturated fat, and 101 mg cholesterol per serving.

    For information about Elaine Magee's books and to join the free Recipe Doctor Club, see www.recipedoctor.com.
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