King Ranch Casserole
- Number of Servings: 6
Ingredients
1 1/2 cups chicken broth1 cup skim milk1/2 cup flour1/2 cup nonfat plain yogurt1 14 oz can diced tomatoes, drained1 4 oz can chopped green chilies1/4 cup chopped fresh cilantro or parsley2 Tbsp chili pwd2 tsp dried oregano1 tsp ground cuminsalt and freshly ground pepper to taste1/ 1/2 tsp oil1 red or green bell pepper, diced2 cloves garlic, minced2 cups diced skinless cooked chicken10 cor tortillas, cut in quarters1/2 cup shredded Cheddar cheese
Bring chicken broth to a simmer in a med saucepan. Whisk together milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over med, whisking constantly, until thickened and smooth, about 3 min. Remove from heat and stir in yogurt, tomatoes, chilies, cilantro or parsley, chili pwd, oregano and cumin. Season to taste with salt and pepper. Set aside.
heat oil in a large nonstickskillet over med high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 min.
Line the bottom of a shallow 3 qt baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half the sauce evenly over the top. Repeat with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 min.
Number of Servings: 6
Recipe submitted by SparkPeople user SHARONCN.
heat oil in a large nonstickskillet over med high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 min.
Line the bottom of a shallow 3 qt baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half the sauce evenly over the top. Repeat with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 min.
Number of Servings: 6
Recipe submitted by SparkPeople user SHARONCN.
Nutritional Info Amount Per Serving
- Calories: 354.3
- Total Fat: 8.3 g
- Cholesterol: 59.8 mg
- Sodium: 750.5 mg
- Total Carbs: 38.6 g
- Dietary Fiber: 5.2 g
- Protein: 31.0 g
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