Enchilada Casserole (Low-Carb, High Protein)
Ingredients
1.5 pounds chicken breast
Chicken seasonings: Paprika, cumin, chili powder, oregano, garlic powder
1 can black beans, rinsed and drained
2 bell peppers, any color, diced
1 yellow onion, diced
3-4 garlic cloves, minced
~8 oz block of cheddar cheese
Extra Virgin oil oil or Avocado oil
Kosher salt & pepper
For the sauce:
6 oz. can tomato paste
2 Tbsp oil (avocado oil or olive oil)
½ tsp. garlic powder
1 tsp. oregano
1 tsp. chili powder
1 tbsp. cumin
1 cups water
1/2 tsp. sugar or sugar replacement
½ tsp. kosher salt
pinch of pepper
Prefer Salsa Verde (green sauce)? Try my tomatillo salsa instead!
Optional, for topping:
Pickled jalapeños
Sliced avocado
Sour cream
Hot sauce
Chopped cilantro
Chives
Black olives
Method
Preheat oven to 425. Grease a casserole dish. Line baking sheet with parchment paper.
Pat chicken dry with paper towels. Season chicken breasts evenly with kosher salt, pepper, paprika, cumin, chili powder, oregano & garlic powder.
TIP: set aside at least 20-30 min before baking to allow the salt and seasonings to absorb into the chicken, and for the chicken to come to room temperature, which allows it to cook evenly, creating a more flavorful, juicy result.
Add seasoned chicken breasts to lined baking sheet and bake 22-26 min until cooked through. Keep oven on. Allow chicken to cool ~10 min, then shred using 2 forks. Set aside.
For the sauce: In a saucepan over medium heat, add 2 tbsp. oil and all spices for the sauce. Cook about 1 minute until spices become fragrant, stir constantly so they don’t burn. Add in tomato paste and combine with seasonings, cook about 2 min. Add water, sugar, salt & pepper, stir to combine. Bring to a boil and reduce to a simmer. Cook 5 min and remove from heat.
In a large pan over medium heat, add 2 tbsp. oil. Add chopped onion & bell pepper, stirring occasionally. Season with kosher salt & pepper. Cook until softened, about 6-8 minutes. Add garlic, black beans, and another pinch of salt, cooking an additional 4-5 minutes until beans are heated through and slightly softened.
Using a cheese grater, grate all the cheddar cheese.
Add veggie/bean mixture and shredded chicken to greased casserole dish, stir to combine and spread over dish in even layer. Pour sauce evenly over entire dish. Top evenly with shredded cheese and bake, uncovered, for 12-15 minutes or until cheese is melted and bubbly.
Top with my pickled jalapeños, sliced avocado, light sour cream, hot sauce, chopped cilantro, chives, black olives, and/or whatever else you’re into! Enjoy!
A note on carbs:
To calculate net carbs, subtract the dietary fiber from the total carbohydrate. For one serving of this dish, 24.5g - 6.6g = 17.9g net carbs, meaning it can be enjoyed on a keto diet.
