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Home > Recipes > Recipe

King Ranch Casserole
Source: © EatingWell Magazine
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Active Time:  30 Minutes
 Total Time:  1 Hour
 Yield:  6 servings
Chicken layered with a spicy sauce and cheese--popular in Texas and now made more healthful for Tex-Mex lovers everywhere.
RECIPE INGREDIENTS
1 1/2 cups reduced-sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
1 14-ounce can diced tomatoes, drained
1 4-ounce can chopped green chilies, drained
1/4 cup chopped fresh cilantro or parsley
1 tablespoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
salt & freshly ground pepper to taste
1 1/2 teaspoons canola oil
1 large onion, chopped
1 red or green bell pepper, seeded and diced
2 cloves garlic, minced
2 cups diced skinless cooked chicken
10 corn tortillas, cut in quarters
1/2 cup shredded reduced-fat cheddar cheese
DIRECTIONS
Preheat oven to 375 degrees F.

Bring chicken broth to a simmer in a medium saucepan. Whisk together milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over medium, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with salt and pepper. Set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.

Line the bottom of a shallow 3-qt. baking dish with half the tortillas. Top with half of the chicken and half of the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 minutes.
Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
 Date Added: 01/01/2008
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Nutrition Facts per Serving
Yield: 6 servings
Calories: 301
Fat. Total: 5g
Protein: 25g
Carbohydrates, Total: 38g
Fat, Saturated: 1g
Fiber: 5g
Cholesterol: 44mg
Sodium: 457mg
% Cal. from Fat: 15%
Spotlight Recipe Review See all 4 reviews »

Rating:
by: amy, MT Reviewed: 02/21/2009
Spicy & Delish See all of amy's reviews »
I recommend making this recipe 1 1/2 (not quite double) and using a 9X13 baking pan. If you like less spicy, use a little less chili powder. It has a definite enchilada like taste! I garnished mine with sour cream and chopped black olives and my family ate almost the whole pan! I will make this one again......
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