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King Ranch Casserole

Source: © EatingWell Magazine
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Rating: 3.5   Reviews: 7 See Reviews
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Active Time:  30 Minutes
Total Time:  1 Hour
  6 servings
Chicken layered with a spicy sauce and cheese--popular in Texas and now made more healthful for Tex-Mex lovers everywhere.
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
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
Part of These Recipe Collections Find Similar Recipes »
 Chicken Casseroles
 Tex-Mex Chicken
 Lighter Casseroles
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 7 reviews »

Rating: 4
by: amy, MT Reviewed: 02/21/2009
Spicy & Delish
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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