King Ranch Casserole - 38g Carbs, 6g Fiber
From: www.eatingwell.com - September/October 1992
Usually made with creamy canned soups and several cups of cheese, the
fat and sodium of this spicy, layered chicken casserole can be a
nutritional nightmare. Our version has a tangy, creamy sauce made
with nonfat milk, nonfat yogurt and reduced-sodium chicken broth, plus
we use reduced-fat Cheddar. Add in lots of chopped fresh vegetables
and you have a version of the Tex-Mex favorite that you can feel good
about eating.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat
| Heart healthy | Healthy weight | High calcium | High fiber
Active Time: 30 min
Total Time: 1 hour
Servings: 6
1 1/2 cups reduced-sodium chicken broth
1 cup nonfat milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
1 (14 oz can) diced tomatoes, drained
1 (4 oz can) chopped green chiles, drained
1/4 cup chopped fresh cilantro, or parsley
1 Tbsp chili powder
1 tsp dried oregano
1/2 tsp ground cumin
1/8 tsp salt
Freshly ground pepper, to taste
1 1/2 tsp canola oil
1 large onion, chopped
1 red or green bell pepper, diced
2 cloves garlic, minced
2 cups diced cooked skinless chicken
10 corn tortillas, cut in quarters
1/2 cup shredded reduced-fat Cheddar cheese
Preheat oven to 375 degrees F.
Bring broth to a simmer in a medium saucepan. Whisk milk and flour in
a small bowl until smooth. 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 yogurt, tomatoes, chiles, cilantro (or parsley),
chili powder, oregano and cumin. Season with salt and pepper.
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-quart baking dish with half the tortillas.
Top with half the chicken and half the onion mixture. Spoon half of the
sauce evenly over the top. Repeat layers with remaining tortillas, chicken,
onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to
30 minutes.
Servings: 6
Nutrition per Serving:
301 Calories, 5g Fat, 1g Sat, 2g Mono, 44mg Cholesterol, 25g Protein,
38g Carbs, 6g Fiber, 458mg Sodium, 400mg Potassium
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat
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