vegan recipes

Ninja-Fied King Ranch Casserole

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Ninja-Fied King Ranch Casserole: A Texan Delight with a Twist

Formal Introduction:

The Ninja-Fied King Ranch Casserole is a delightful Texan dish that has captured the hearts and taste buds of many. This classic Tex-Mex casserole gets its “ninja-fied” twist with a few unique ingredients and a flavor-packed preparation method. In this comprehensive guide, we will delve into the history, components, step-by-step preparation, and the time needed to master this exceptional dish.

Historical Origins:

The King Ranch Casserole, also known as “King Ranch Chicken,” has deep Texan roots. It’s believed to have originated in the mid-20th century, likely from the kitchens of the famous King Ranch in South Texas. This legendary cattle ranch, one of the largest in the world, is renowned for its contributions to Texan cuisine. The casserole is a testament to the fusion of Mexican and Texan flavors, featuring elements such as tortillas, chicken, and a creamy sauce. Its enduring popularity has made it a staple at family gatherings and potlucks across Texas and beyond.

Components:

To create the Ninja-Fied King Ranch Casserole, you’ll need the following components:

Ingredients:

  1. 2 cups of cooked chicken, shredded
  2. 1 onion, diced
  3. 1 bell pepper, diced
  4. 1 can (10.5 oz) cream of mushroom soup
  5. 1 can (10.5 oz) cream of chicken soup
  6. 1 can (10 oz) diced tomatoes with green chilies (like Rotel)
  7. 2 cups grated cheddar cheese
  8. 2 cups corn tortilla chips, crushed
  9. 1 teaspoon chili powder
  10. 1/2 teaspoon cumin
  11. 1/2 teaspoon garlic powder
  12. Salt and pepper to taste
  13. 2 tablespoons vegetable oil

Preparation Steps:

Here’s how to prepare the Ninja-Fied King Ranch Casserole:

Step 1: Preheat Your Ninja Kitchen
Preheat your Ninja Foodi or other air fryer to 375°F (190°C) using the air crisp function. If you don’t have an air fryer, you can use a conventional oven preheated to the same temperature.

Step 2: Sauté the Vegetables

  • Heat 2 tablespoons of vegetable oil in a skillet over medium-high heat.
  • Sauté the diced onions and bell peppers until they become translucent and slightly browned.

Step 3: Prepare the Creamy Sauce

  • In a large mixing bowl, combine the cream of mushroom soup, cream of chicken soup, diced tomatoes with green chilies, chili powder, cumin, garlic powder, salt, and pepper. Mix until well combined.

Step 4: Assemble the Casserole

  • In a separate bowl, mix the shredded chicken with half of the grated cheddar cheese.
  • In a 9×13-inch baking dish, layer the crushed tortilla chips as the bottom layer.
  • Add a portion of the creamy sauce mixture on top of the chips.
  • Layer the chicken and cheese mixture over the sauce.
  • Repeat the layers, ending with a final layer of sauce and a sprinkle of grated cheddar cheese on top.

Step 5: Air Crisp or Bake

  • If using an air fryer, place the casserole in the preheated Ninja Foodi and air crisp for 15-20 minutes until the top is golden brown and bubbly.
  • If using an oven, bake at 375°F (190°C) for approximately 25-30 minutes, or until the casserole is hot and bubbling with a golden-brown top.

Step 6: Serve and Enjoy

  • Allow the casserole to cool for a few minutes before serving.
  • Garnish with fresh cilantro or diced green onions if desired.
  • Serve hot and savor the unique Tex-Mex flavors.

Time Required:

The preparation time for Ninja-Fied King Ranch Casserole is approximately 20-25 minutes, and the cooking time varies depending on whether you use an air fryer or conventional oven. In total, you can expect to spend around 40-50 minutes from start to finish. It’s worth every minute when you take that first delicious bite of this Texan delight with a ninja twist.

Nutrition Facts for Ninja-Fied King Ranch Casserole

Note: The following nutrition information is approximate and may vary depending on specific ingredients and portion sizes used in the recipe.

  • Serving Size: 1 serving (based on 8 servings)

Calories: Approximately 390 calories per serving

Total Fat: Approximately 21 grams per serving

  • Saturated Fat: Approximately 9 grams per serving
  • Trans Fat: Less than 1 gram per serving

Cholesterol: Approximately 60 milligrams per serving

Sodium: Approximately 980 milligrams per serving

Total Carbohydrates: Approximately 29 grams per serving

  • Dietary Fiber: Approximately 2 grams per serving
  • Sugars: Approximately 4 grams per serving

Protein: Approximately 20 grams per serving

Vitamins and Minerals:

  • Calcium: Approximately 300 milligrams per serving
  • Iron: Approximately 2 milligrams per serving
  • Vitamin A: Approximately 800 IU per serving
  • Vitamin C: Approximately 15 milligrams per serving

Health Information:

  1. Moderate Calorie Content: Ninja-Fied King Ranch Casserole provides around 390 calories per serving. This makes it a reasonable choice for a meal, especially when paired with a side salad or steamed vegetables.

  2. Moderate Protein: Each serving contains approximately 20 grams of protein, which is beneficial for muscle maintenance and overall satiety.

  3. High in Fat: The casserole is relatively high in fat, with about 21 grams per serving. The majority of this fat comes from the cheese and the creamy sauce. While fats are an essential part of the diet, it’s essential to consume them in moderation.

  4. Sodium Content: The casserole contains approximately 980 milligrams of sodium per serving. This is a significant portion of the recommended daily sodium intake. Those on a low-sodium diet should consume this dish in moderation.

  5. Carbohydrates: With around 29 grams of carbohydrates per serving, this casserole provides a moderate amount of energy. The carbohydrates come from ingredients like tortilla chips and the creamy sauce.

  6. Vitamins and Minerals: The casserole contributes to your calcium intake, offering about 300 milligrams per serving. It also contains a moderate amount of iron and provides some vitamin A and C.

Health Tips:

  • For a healthier version, consider using reduced-fat cheese and reduced-sodium soups to lower the fat and sodium content.
  • Serve this casserole with a side of fresh vegetables or a salad to increase its nutritional value and add fiber.
  • Keep portion sizes in check, as the calorie and sodium content can increase significantly with larger servings.
  • Individuals with specific dietary restrictions or health concerns should adjust the recipe to meet their needs.

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