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King Ranch Casserole
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  • total
  • prep
301 calories/serving

Provided By:
EatingWell

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    • Chicken layered with a spicy sauce and cheese--popular in Texas and now made more healthful for Tex-Mex lovers everywhere.

    Ingredients

    Serves:

    Directions

    1. Preheat oven to 375°F.

    2. 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, tomatoes, chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with salt and pepper. Set aside.

    3. 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.

    4. Line the bottom of a shallow 3-qt. baking dish 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.

    Nutrition Facts

    Per Single Serving / Serves 6 Total
    Calories 301Calories from fat 45
    Total Fat 5gm8%Saturated Fat 1gm5%
    Mono Unsaturated Fat 2gmCholesterol 44mg15%
    Sodium 457mg19%Total Carbohydrates 38gm13%
    Fiber 5gm5%Protein25gm

    Nutrition Facts provided by: EatingWell

    * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

    ** Nutrient information is not available.

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    2 Comments

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    ladyntreeg

    This is incorrectly labeled as "Low Carb". Corn is very high in carbohydrates and this recipe calls for 10 corn tortillas. :(

    December 04 2010 at 5:20 PM Report abuse rate up rate down Reply
    ladyntreeg

    This is incorrectly labeled as "Low Carb". Corn is high in carbohydrates and this recipe calls for 10 corn tortillas. :(

    December 04 2010 at 5:19 PM Report abuse rate up rate down Reply

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