Modified king ranch chicken -low fat
2 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | cup | Skim milk |
| ½ | cup | All purpose flour |
| ½ | cup | Non fat yogurt -- chicken |
| Stock | ||
| 1 | can | Diced tomatoes with chiles |
| 1½ | tablespoon | Canola oil |
| 1 | large | Onion |
| 1 | Green bell pepper | |
| 2 | Cloves garlic -- minced | |
| 2 | cups | Cooked skinless chicken |
| 10 | Corn tortillas -- quartered | |
| ½ | cup | Reduced fat cheddar cheese |
Directions
Combine skim milk, flour, yogurt and tomatoes with green chilies in saucepan. Heat over medium heat, stirring often, until thickened. If too thick, thin with chicken stock. In skillet, heat oil. Saute' onion, bell pepper, and garlic. Add diced chicken and heat through. In casserole dish, make layers of sauce, chicken mixture, tortilla quarters and cheese, ending with cheese. Bake at 350 degrees for 30 minutes. Makes 6 servings, each with 340 caleries, 25 grams protein, 9 grams fat, 41 grams carbohydrates, 45 milligrams cholesterol, and 62 milligrams sodium.
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