The was originally a recipe from Eating Well which I modified for my family's taste.
1 1/2 cups low sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
2 cans Ro-Tel Original Diced Tomatoes & Green Chilies (10.5 oz)
1/4 cup cilantro, freshly chopped
1/2 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 large sweet pepper, seeded and diced (red, yellow or green)
2 cloves garlic, minced
2 cups cooked chicken breast meat, diced
12 corn tortillas, cut in quarters
1 cup fat free cheddar cheese, shredded
Preheat oven to 375°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, 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, sweet pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3-5 minutes.
Spray a 3-qt shallow baking dish with Pam and line the bottom 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.
Nutritional Information: Per Serving: 274 Calories; 4.8g Fat (15.6% calories from fat); 20g Protein; 32.8g Carbohydrate; 4g Dietary Fiber; 43mg Cholesterol; 679mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.
Originally posted 7/15/09
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Friday, July 15, 2011
King Ranch Chicken Casserole
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