Dinner: Mini Light King Ranch Chicken Casseroles

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Mini Light King Ranch Chicken Casseroles

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

1 large onion, chopped
1 large green bell pepper, chopped
3 cups chopped cooked chicken breasts
1 (10 3/4-ounce) can reduced-fat cream of chicken soup
1 (10-ounce) can diced tomato and green chiles
1 1/2 cups light sour cream
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
12 (6-inch) fajita-size corn tortillas
1 (8-ounce) block 2% reduced-fat Cheddar cheese, shredded
Garnishes: chopped tomatoes, jalapeño pepper slices

Instructions

Sauté onion and bell pepper in a lightly greased Dutch oven over medium-high heat 5 minutes or until tender. Stir in chicken and next 7 ingredients; remove from heat.
Tear tortillas into 1-inch pieces; layer half of tortilla pieces in 12 lightly greased (7-ounce) ramekins. Spoon 1/3 cup chicken mixture into each ramekin. Sprinkle ramekins with half of cheese. Repeat layers once. Place ramekins on baking sheets.
Bake at 350 ° for 18 to 20 minutes or until bubbly. Garnish, if desired.
Note: To make ahead, prepare recipe as directed through Step 2. Cover with aluminum foil, and freeze casseroles up to 1 month. Thaw in refrigerator overnight. Bake at 350 ° for 20 to 25 minutes or until bubbly.
To make casseroles in baking dishes, prepare recipe as directed through Step 1. Tear 6 tortillas as directed in Step 2. Layer one-third of tortilla pieces in a lightly greased 8-inch square baking dish. Top with 1 cup chicken mixture and 1/3 cup cheese. Repeat layers twice. Repeat procedure with remaining tortillas, chicken mixture, and cheese in another lightly greased 8-inch square baking dish. Bake at 350 ° for 50 minutes or until bubbly. Makes 12 servings. Prep: 20 min., Cook: 5 min., Bake: 50 min.