King Ranch CasseroleSubmitted by: TXTITA
IntroductionThe is a modified recipe from EatingWell which has been modified for my family's taste. The is a modified recipe from EatingWell which has been modified for my family's taste.
1 1/2 cups reduced-sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat Greek plain yogurt
2 10.5 oz cans of Ro-Tel Original Diced Tomatoes & Green Peppers
1/4 cup chopped fresh cilantro or parsley
1 teaspoon 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 breast
12 corn tortillas, cut in quarters
1 cup shredded fat free Cheddar cheese
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, Ro-Tel 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.
Number of Servings: 8
Recipe submitted by SparkPeople user TXTITA.
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Made this tonight with some slight variations. I used whole wheat tortillas instead of corn, and used one can of diced tomatoes with the chilies (mild) already inside. Also only put in 1/8 tsp of chili powder. Kids really react if the food is too spicy. I enjoyed it and so did my husband. - 11/16/09
Reply from TXTITA (11/16/09)
Thanks for the feedback. I haven't tried it with whole wheat tortillas because they have higher calorie count, but I'll bet it's delicious. Glad you enjoyed this recipe. It's one of my husband's favorites.