King Ranch Casserole
- Active Time 30m
- Total Time 1h
Chicken layered with a spicy sauce and cheese is 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 non-fat plain yogurt
- One 14-ounce can diced tomatoes, drained
- One 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
- 10 corn tortillas, cut in quarters
- 2 cups diced skinless cooked chicken
- 1/2 cup shredded reduced-fat cheddar cheese
Preheat the oven to 375 degrees F.
Bring the chicken broth to a simmer in a medium saucepan. Whisk together the milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in the yogurt, tomatoes, chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with salt and pepper. Set aside.
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
Line the bottom of a shallow 3-quart 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, 25-30 minutes.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
301 calories; 5g total fat; 1g total saturated fat; 44mg cholesterol; 457mg sodium; 38g carbohydrates; 5g fiber; 25g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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