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Healthy Chicken Burrito Casserole - A Lighter, Crowd-Pleasing Dinner

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 cups cooked, shredded chicken (rotisserie or poached)
  • 1 cup cooked brown rice (or quinoa)
  • 1 (15 oz) can black beans, rinsed and drained
  • 1 cup corn kernels (frozen and thawed or canned and drained)
  • 1 red bell pepper, diced
  • 1 small yellow onion, diced
  • 1 cup salsa (choose your preferred heat level)
  • 1 (8 oz) can tomato sauce or crushed tomatoes
  • 1 packet low-sodium taco seasoning (or 2 tbsp homemade blend)
  • 1/2 cup plain Greek yogurt (or light sour cream)
  • 1–1 1/2 cups reduced-fat shredded cheese (Mexican blend or cheddar/Monterey Jack)
  • 8 small whole-wheat tortillas (or 6 medium)
  • 1 tbsp olive oil
  • 1/2 tsp salt, or to taste
  • 1/4 tsp black pepper
  • 1/2 tsp ground cumin (optional boost of flavor)
  • Optional toppings: chopped cilantro, diced avocado, lime wedges, pickled jalapeños, shredded lettuce

Method
 

  1. Preheat and prep: Set the oven to 375°F (190°C). Lightly oil a 9x13-inch baking dish. Warm the tortillas in the microwave for 20–30 seconds so they’re pliable.
  2. Sauté aromatics: Heat olive oil in a skillet over medium. Add onion and bell pepper. Cook 4–5 minutes until softened. Stir in taco seasoning and cumin; toast 30 seconds until fragrant.
  3. Build the saucy mix: Add salsa and tomato sauce to the skillet. Simmer 2 minutes. Taste and season with salt and pepper. Remove from heat and stir in Greek yogurt for creaminess.
  4. Combine the filling: In a large bowl, mix shredded chicken, black beans, corn, and brown rice. Pour in about two-thirds of the sauce and toss to coat. The filling should be moist but not soupy.
  5. Layer the casserole: Spread a thin layer of the remaining sauce in the baking dish. Add a layer of tortillas (tear to fit). Spoon half the filling over tortillas, sprinkle with one-third of the cheese. Repeat layers. Top with a final tortilla layer, the last of the sauce, and the remaining cheese.
  6. Bake: Cover with foil and bake 15 minutes. Uncover and bake another 10–12 minutes until the cheese is melted and bubbly and the center is hot.
  7. Rest and serve: Let it rest 10 minutes to set slices. Garnish with cilantro, avocado, a squeeze of lime, or jalapeños. Slice and serve warm.