King Ranch Chicken Casserole

Today we have a light and healthy alternative to classic King Ranch Chicken Casserole. This recipe is not only significantly lower in calories, cholesterol, and saturated fat than the traditional version, it is higher in dietary fibre and other key nutrients like vitamin C, phosphorous, potassium, and thiamin. It is also absolutely delicious!


  • 2 cups of chicken tenders cut into bite sized pieces
  • 2 tsp Creole seasoning spice
  • 1 medium onion, diced
  • 1 diced red pepper
  • 1 tbsp of finely diced jalapeno peppersonion
  • 2 cloves minced garlic
  • 1 cup of canned stewed tomatoes
  • 1/3 cup of Salsa
  • 1/2 tsp. of cumin
  • 1/2 cup unsweetened Greek Yoghurt (at room temp)
  • 2 cups grated cauliflower florets
  • 1 tin niblets corn 1 cup black beans (drained and rinsed)
  • 1/4 cup sliced green onions
  • 1/4 cup fresh cilantro
  • 1 tsp fresh lime juice
  • 1/2 cup sharp cheddar cheese
  • 1/2 cup crushed taco chips


  1. Saute the grated cauliflower in an ungreased non stick pan for 5 minutes over medium high until just beginning to go toasty and golden.
  2. Add the black beans, corn, cilantro, green onion, and fresh lime juice.
  3. Set aside.
  4. Sprinkle the chicken tenders with creole spice and saute with the onion, red pepper and jalapeno pepper in a non stick pan treated lightly with oil over medium high heat.
  5. When the chicken is cooked through and the vegetables are soft and translucent, add the minced garlic and saute another 30 seconds.
  6. Add the tomatoes, salsa, cumin, and continue to stir. Cover and remove from the heat.
  7. Let rest 10 minutes.
  8. Add a little sauce at a time to the yoghurt, stirring well in order to temper it.
  9. Gently stir the tempered yoghurt into the chicken and tomatoes.
  10. Place the cauliflower rice mixture in a 9 x 13 casserole treated lightly with cooking spray or oil.
  11. Cover with the chicken mixture.
  12. Sprinkle the top with the cheese and the taco chips.
  13. Place under a preheated grill until the cheese is melted.
  14. Let rest 5 – 10 minutes before serving.