Modified King Ranch Chicken Low Fat
Ingredients| 1 cup skim milk 1/2 cup all purpose flour 1/2 cup non fat yogurt -- chicken 1 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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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.
Recipe By :
Servings:
2
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