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King Ranch Casserole

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Source: © EatingWell Magazine

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Ratings: 5

Reviews: 4 See Reviews

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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

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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:

Protein:

25g

Carbohydrates, Total:

38g

Fat, Saturated:

Fiber:

Cholesterol:

44mg

Sodium:

457mg

% Cal. from Fat:

15%

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Rating:

by: Barbara, TX

Reviewed: 10/06/2009

Very Bland

See all of Barbara's reviews »

First of all, both my husband, a Texan, and myself (from Indiana), found this to be very bland and flavor-less. Second, it is not a quick and easy recipe. One pan to boil the chicken (10-15 mins., not including cool-down time), another to make the sauce (10 mins.), another to saute' the veggies 10-15 mins. including prep time), and another to cook the casserole. That's way too many pans to clean-up.

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