Modified king ranch chicken -low fat
Yield: 2 Servings
Ingredients:
- 1 c Skim milk
- 1/2 c All purpose flour
- 1/2 c Non fat yogurt -- chicken Stock
- 1 cn Diced tomatoes with chiles
- 1 1/2 tb Canola oil
- 1 lg Onion
- 1 Green bell pepper
- 2 Cloves garlic -- minced
- 2 c Cooked skinless chicken
- 10 Corn tortillas -- quartered
- 1/2 c Reduced fat cheddar cheese
Instructions:
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 :
