Ingredients:
- 1 1/2 cups thick and chunky salsa (divided)
- 4 (6-inch) corn tortillas
- 1/3 cup diced onion
- 1 can (15 ounces) black beans, drained and rinsed
- 1 cup cooked, chopped chicken
- 1 cup low fat sour cream
- 1 cup shredded Colby-Monterey Jack cheese
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Directions: Remember to Wash Your Hands!
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1. Preheat oven to 350 degrees.
2. Pour 1/2 cup salsa in bottom of 9x9-inch square baking dish that has been lightly coated with cooking spray.
3. Cut or tear tortillas in half and use four pieces to cover bottom of dish.
4. In a medium mixing bowl, combine 1 cup salsa, onion, beans and chicken. Spoon half of chicken mixture over tortillas.
5. Top with half the sour cream, then half the cheese.
6. Continue layering with remaining tortilla halves, chicken mixture, sour cream and cheese.
7. Cover with foil and bake 35 minutes until bubbly. Uncover and bake 5 to 10 minutes longer until cheese is melted.
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Helpful Hints:
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It is really important to read this recipe all the way through from beginning to end. Many recipes have the word “divided” following certain ingredients. This means that the ingredient is used in more than one place in the recipe. In this recipe part of the salsa is poured in the bottom of the baking dish and part of it is mixed with the chicken and cheese. Reading the directions before you begin also helps you know how to assemble the casserole layers.
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Safety Tip:
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Choose cans that don’t have dents, cracks, rust or bulging lids. Remember to wash the can top before opening. Food safety is important even before you open the can.
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Kids' Tool Kit
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-
Mixing bowl
- 9x9-inch baking dish
- Rubber spatula
- Strainer
- Measuring cups
- Knife
- Cutting board
- Foil
- Can opener
It's a good idea to gather all your tools and
ingredients before you start a recipe!
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Chef's Choice
These will taste great with this recipe
-
Chicken Enchilada Casserole
- Applesauce
- Low fat milk
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Nutrition Facts
Serving Size
1 cup
Servings per Container
6
Amount Per Serving
Calories
260
Calories from Fat
70
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% Daily Value*
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Total Fat
8
g
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12
%
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- Saturated Fat
5
g
|
24
%
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Cholesterol
40
mg
|
14
%
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Sodium
940
mg
|
39
%
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Total Carbohydrate
32
g
|
11
%
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- Dietary Fiber
6
g
|
22
%
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- Sugars
9
g
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Protein
19
g
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Vitamin A
15
%
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Vitamin C
4
%
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Calcium
20
%
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Iron
8
%
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*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher of lower depending on your calorie needs:
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Calories -
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2,000
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2,500
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Total Fat
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<
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65g
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80g
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Saturated Fat
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<
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20g
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25g
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Cholesterol
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<
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300mg
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300mg
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Sodium
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<
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2,400mg
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2,400mg
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Total Carbohydrate
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300g
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375g
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Dietary Fiber
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25g
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30g
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Calories per gram:
Fat 9 - Carbohydrate 4 - Protein 4
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