Directions:
- Place shucked corn on a microwave-safe plate, and cover with wax paper. Microwave at HIGH 5 minutes or just until tender. Cut kernels from ears of corn to measure 1 cup.
- To prepare salsa, combine the tomato and next 6 ingredients (tomato through tomato sauce) in a bowl; set aside.
- To prepare the chicken, combine water, oregano, cumin, 1/4 teaspoon salt, and sliced garlic in a large saucepan; bring to a simmer. Add chicken; partially cover, reduce heat, and simmer 20 minutes or until done. Remove chicken from cooking liquid, reserving cooking liquid, and cool slightly. Shred chicken with 2 forks; place in a bowl. Bring cooking liquid to a boil; cook until reduced to 1 1/2 cups (about 9 minutes). Cool; discard sliced garlic.
- Preheat oven to 375°.
- To prepare the sauce, place flour, chili powder, 1/4 teaspoon salt, and red pepper in saucepan, and gradually add the cooking liquid, stirring with a whisk until blended. Cook over medium heat 4 minutes or until thick. Stir 3/4 cup sauce into chicken in bowl.
- Spread 3/4 cup salsa in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 8 tortilla halves over salsa; top with 3/4 cup salsa, half of chicken mixture, half of corn, and 1/4 cup cheese. Repeat layers, ending with 8 tortilla halves. Spread the remaining salsa over the tortilla halves, and top with remaining sauce. Bake at 375° for 35 minutes. Sprinkle with 1/4 cup cheese, and bake an additional 5 minutes or until thoroughly heated. Let the casserole stand for 10 minutes before serving. Top each serving with 1 tablespoon sour cream. Serve with leaf lettuce, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 229.49 Kcal (961 kJ) | ||
| Calories from fat | 69.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.73g | 12% | |
|---|---|---|---|
| Cholesterol | 30.76mg | 10% | |
| Sodium | 315.06mg | 13% | |
| Potassium | 368.4mg | 8% | |
| Total Carbs | 29.57g | 10% | |
| Sugars | 3.74g | 15% | |
| Dietary Fiber | 4.28g | 17% | |
| Protein | 13.06g | 26% | |
| Vitamin C | 13.2mg | 22% | |
| Iron | 1.2mg | 6% | |
| Calcium | 87.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 79.32 Kcal (332 kJ) | ||
| Calories from fat | 24.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.67g | 12% | |
|---|---|---|---|
| Cholesterol | 10.63mg | 10% | |
| Sodium | 108.9mg | 13% | |
| Potassium | 127.34mg | 8% | |
| Total Carbs | 10.22g | 10% | |
| Sugars | 1.29g | 15% | |
| Dietary Fiber | 1.48g | 17% | |
| Protein | 4.51g | 26% | |
| Vitamin C | 4.6mg | 22% | |
| Iron | 0.4mg | 6% | |
| Calcium | 30.4mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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