Quesadilla Casserole

On days when you're pressed for time, skip the tedium of making individual quesadillas and spend 5 minutes assembling our cheesy casserole! It's rich in antioxidants thanks to one particular ingredient...
QuesadillaCasserole_Article

Photo: Edward Pond

By Kate Parham

Serves: 6
Hands-on time: 5 minutes
Total time: 1 hour, 10 minutes

INGREDIENTS:

  • 2 4-oz boneless, skinless chicken breasts
  • 2 small whole-wheat tortillas, cut into 1/2-inch strips
  • 1/2 tbsp olive oil
  • 2 cups frozen corn, thawed
  • 1 15-oz BPA-free can black beans, drained and rinsed well
  • 1/2 cup low-sodium, all-natural barbecue sauce (no more than 7 to 10 g carbs and 1 g fat per 2-tbsp serving)
  • 1/2 cup shredded low-fat cheddar cheese

INSTRUCTIONS:

  1. Preheat oven to 425°F.
  2. In a large pot, bring 2 qt water to a boil. Add chicken, reduce heat to medium-low, cover and cook for 15 to 20 minutes, until no longer pink. Transfer chicken to a plate to cool.
  3. Meanwhile, place tortilla strips on a large baking sheet. Drizzle with oil, toss and spread in a single layer. Bake for 15 to 20 minutes, until crispy, tossing halfway through; set aside to cool. Reduce oven temperature to 350°F.
  4. Shred chicken with a fork. In a 10-inch square casserole dish, combine chicken, corn, beans and barbecue sauce. Spread mixture in an even layer. Transfer dish to oven and bake for 25 minutes. Remove from oven, top with tortilla strips and cheese and bake for 5 to 10 more minutes until brown and bubbly and cheese is melted. Serve immediately.

Nutrients per 1-cup serving: Calories: 254, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 36 g, Fiber: 5 g, Sugars: 6 g, Protein: 18 g, Sodium:178 mg, Cholesterol: 24 mg

 Nutritional Bonus: The dark-hued coating on black beans is a very rich source of 3 anthocyanin flavonoids: delphiniden, petunidin and malvidin. These 3 antioxidants boast many benefits, but a few of their properties are anti-inflammatory, free radical fighting and muscle-repairing, respectively. 
  • Jessica

    I’ve made this a handful of times. I use steak strips instead of shredded chicken. SO GOOD! Definitely a recipe worth keeping.

  • Maria Gray

    Can I freeze this in individual containers?

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