King Ranch Casserole Recipe

click to rate
1 vote | 2478 views

Usually made with creamy canned soups and several cups of cheese, the fat and sodium of this spicy, layered chicken casserole can be a nutritional nightmare. Our version has a tangy, creamy sauce made with nonfat milk, nonfat yogurt and reduced-sodium chicken broth, plus we use reduced-fat Cheddar. Add in lots of chopped fresh vegetables and you have a version of the Tex-Mex favorite that you can feel good about eating.

Prep time:
Cook time:
Servings: 6
Tags:

Ingredients

Cost per serving $1.57 view details

Directions

  1. Preheat oven to 375°F.
  2. Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.
  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-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.

Toolbox

Add the recipe to which day?
« Today - Aug 26 »
Today - Aug 26
Aug 27 - Sep 02
September 3 - 9
September 10 - 16
Please select a day
or Cancel
Loading... Adding to Planner

Languages

Nutrition Facts

Amount Per Serving %DV
Serving Size 312g
Recipe makes 6 servings
Calories 328  
Calories from Fat 123 38%
Total Fat 13.87g 17%
Saturated Fat 4.67g 19%
Trans Fat 0.01g  
Cholesterol 51mg 17%
Sodium 392mg 16%
Potassium 522mg 15%
Total Carbs 32.14g 9%
Dietary Fiber 4.3g 14%
Sugars 6.53g 4%
Protein 19.36g 31%
How good does this recipe look to you?
Click to rate it:
x

Link to Recipe

Embed Recipe 400px wide (preview)

Embed Recipe 300px wide (preview)

Advertisement
Advertisement

Leave a review or comment