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| Home -> [Chicken, Low-fat, Poultry] -> [Modified king ranch chicken -low fat Recipe] |
Modified king ranch chicken -low fat
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| Artist: |
_ |
Yield: |
2 |
| Categories: |
Chicken, Low-fat, Poultry |
Rating: |
0 |
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Ingredients:
| 1
| cup | Skim milk | | 1/2
| cup | All purpose flour | | 1/2
| cup | Non fat yogurt -- chicken | | | Stock | | 1
| can | Diced tomatoes with chiles | | 1 1/2
| tbsp | Canola oil | | 1
| large | Onion | | 1
| | Green bell pepper | | 2
| | Cloves garlic -- minced | | 2
| cup | Cooked skinless chicken | | 10
| | Corn tortillas -- quartered | | 1/2
| cup | Reduced fat cheddar cheese |
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Procedures:
| 1 | Combine skim milk, flour, yogurt and tomatoes with green chilies in saucepan. | | 2 | Heat over medium heat, stirring often, until thickened. | | 3 | If too thick, thin with chicken stock. | | 4 | In skillet, heat oil. | | 5 | Saute" onion, bell pepper, and garlic. | | 6 | Add diced chicken and heat through. | | 7 | In casserole dish, make layers of sauce, chicken mixture, tortilla quarters and cheese, ending with cheese. | | 8 | Bake at 350 °F for 30 minutes. | | 9 | 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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