Any time you visit a potluck in Texas, you will likely find a version of King Ranch Casserole on the table. My Light King Ranch Casserole captures all the classic flavors of the original with a fraction of the fat and calories. I use poached lean chicken breasts and low carb tortillas in place of traditional tortillas. Diced tomatoes with added green chilies provide excellent heat, and fresh diced veggies are added to the mix as well. Layer everything together and then top with cheese, and no one will have any idea that they are eating light. This casserole can even be made ahead, kept in the fridge, and baked when ready to eat! Try out my recipe for Light King Ranch Casserole for your next dinner or potluck dish.
Recipes Similar to Light King Ranch Casserole:
Ground Beef and Asparagus Casserole
Keto Chicken Cordon Bleu Casserole Recipe
Easy Zucchini Lasagna with Beef
Fresh Green Bean Casserole with Potatoes
What is King Ranch Casserole and How Light is it?
King Ranch Casserole is largely thought to be from King Ranch in Texas, however the region is known for it’s cattle farming. Traditional King Ranch Casserole is made exclusively with chicken, so some food theorists dispute that theory. No matter where it came from, King Ranch Casserole is a delicious and hearty casserole that deserves a lighter take.
My light version of the dish features nonfat Greek yogurt to add some tang to the sauce, while adding no additional fat. A 1 heaping-cup serving is only 245 calories with a whole 27 grams of protein. My version also only has 17 grams of carbohydrates! If you like casserole recipes, try my Stuffed Pepper Casserole, too!
Ingredients in Light King Ranch Casserole
- bay leaves
- low-sodium chicken broth
- boneless, skinless chicken breasts
- unsalted butter
- red bell pepper
- green bell pepper
- onion
- garlic
- whole wheat white flour
- Ro*Tel Original Diced Tomatoes & Green Chilies
- Low Carb, High Fiber, Whole-Wheat Tortillas
- cumin
- chili powder
- salt
- black pepper
- plain, nonfat Greek yogurt
- lime juice
- reduced-fat Mexican shredded cheese
How to Make This Casserole
Start with preheating the oven to 350ºF and spraying a 13×9-inch casserole dish with nonstick cooking spray; set aside. Place the chicken in a pot big large enough to hold them all, and fill the pot with enough water to cover the chicken by about 1-2-inches. Add 2 dried bay leaves to the water and bring to a boil over high heat.
When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165º F. Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
In a large skillet over medium heat, melt the butter. Add the diced peppers and onions and cook for 6-8 minutes until the onions begin to get translucent. Add the minced garlic and cook for an additional minute. Sprinkle the flour over the cooked vegetables, stir to coat, then whisk in the chicken broth. Cook for 6-8 minutes until the mixture begins to thicken. Reduce the heat to low and stir in the Ro*Tel®, cumin, chili powder, salt, and black pepper.
Turn the heat off and remove the skillet from the hot burner, then stir in the Greek yogurt and the previously set-aside shredded chicken into the skillet. Squeeze in the juice of 1 lime and stir. Tear up the tortillas by hand in about 32 pieces each, and place half of them on the bottom of the prepared casserole dish. Pour the chicken mixture on top of the tortillas and spread the remaining half of the tortillas on top of the chicken.
Evenly sprinkle the cheese over the top and bake for 15 minutes, or until the cheese is melted.
Light King Ranch Casserole
Ingredients
- 2 dried bay leaves
- 1 1/2 cups low-sodium chicken broth
- 1 lb boneless, skinless chicken breasts
- 2 tbsp unsalted butter
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 small onion, diced
- 1 tbsp minced garlic
- 2 tbsp whole wheat white flour
- 1 10 oz can Ro*Tel Original Diced Tomatoes & Green Chilies
- 4 La Tortilla Factory Low Carb, High Fiber, Whole-Wheat Tortillas, Original Size
- 1/2 tsp cumin
- 1/2 tsp chili powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/4 cup plain, nonfat Greek Yogurt
- 2 tbsp lime juice
- 1 cup reduced-fat Mexican shredded cheese
Instructions
- Preheat the oven to 350ºF and spray a 13x9-inch casserole dish with nonstick cooking spray; set aside.
- Place the chicken in a pot large enough to hold them all, and fill the pot with enough water to cover the chicken by about 1-2-inches. Add 2 dried bay leaves to the water and bring to a boil over high heat.
- When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165º F.
- Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
- In a large skillet over medium heat, melt the butter. Add the diced peppers and onions and cook for 6-8 minutes until the onions begin to get translucent.
- Add the minced garlic and cook for an additional minute.
- Sprinkle the flour over the cooked vegetables, stir to coat, then whisk in the chicken broth. Cook for 6-8 minutes until the mixture begins to thicken.
- Reduce the heat to low and stir in the Ro*Tel®, cumin, chili powder, salt, and black pepper.
- Turn the heat off and remove the skillet from the hot burner, then stir in the Greek yogurt and the previously set-aside shredded chicken into the skillet. Squeeze in the juice of 1 lime and stir.
- Tear up the tortillas by hand in about 32 pieces each, and place half of them on the bottom of the prepared casserole dish.
- Pour the chicken mixture on top of the tortillas and spread the remaining half of the tortillas on top of the chicken. Evenly sprinkle the cheese over the top and bake for 15 minutes, or until the cheese is melted.
Notes
Nutrition
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