King Ranch Chicken is a popular Tex-Mex casserole dish known for its creamy layers of chicken, tortillas, cheese, and spicy tomatoes. Here’s a recipe and some benefits:
Recipe for King Ranch Chicken:
Ingredients:
3 cups cooked chicken, shredded (you can use rotisserie chicken)
12 corn tortillas
1 can (10.5 oz) cream of chicken soup
1 can (10.5 oz) cream of mushroom soup
1 can (10 oz) diced tomatoes with green chilies (like Rotel)
1 cup chicken broth
1 cup sour cream
1 medium onion, chopped
1 bell pepper, chopped
2 cups shredded cheddar cheese
2 tbsp chili powder
1 tbsp cumin
Salt and pepper to taste
Cooking spray
Instructions:
Preheat your oven to 350°F (175°C).
In a large skillet, sauté the chopped onion and bell pepper until softened.
Add the cream of chicken soup, cream of mushroom soup, diced tomatoes with green chilies, chicken broth, sour cream, chili powder, cumin, salt, and pepper to the skillet. Stir well to combine and let it simmer for 5-10 minutes.
Spray a 9x13 inch baking dish with cooking spray. Layer 6 corn tortillas on the bottom, overlapping as needed.
Spread half of the shredded chicken evenly over the tortillas.
Pour half of the sauce mixture over the chicken and spread evenly.
Sprinkle 1 cup of shredded cheddar cheese over the sauce.
Repeat with another layer of 6 corn tortillas, the remaining chicken, the remaining sauce, and the remaining 1 cup of shredded cheddar cheese.
Cover the baking dish with foil and bake in the preheated oven for 30 minutes.
Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
Let it cool for a few minutes before serving.
Benefits of Eating King Ranch Chicken:
Protein from Chicken: Chicken is a lean source of protein, which is essential for muscle repair, growth, and overall body function.
Dairy and Calcium: Sour cream and cheese in the dish provide calcium, which is important for bone health and muscle function.
Vegetables: Bell peppers and onions add fiber, vitamins (like vitamin C), and minerals to the dish, contributing to overall health.
Comfort Food: King Ranch Chicken is a comforting, satisfying dish that can boost mood and provide a sense of well-being.
Versatility: This dish can be modified with healthier ingredients like whole grain tortillas or low-fat dairy products to suit different dietary needs.
Enjoy your King Ranch Chicken, whether for its delicious taste or its nutritional benefits!