Healthy King Ranch Casserole Recipe

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Ingredients:

Serving

1 1/2 cups reduced-sodium chicken broth
1 cup nonfat milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
1 (14 oz) can diced tomatoes, drained
1 (4 oz) can chopped green chilies, drained
1/4 cup chopped fresh cilantro or 1/4 cup parsley
1 tbsp chili powder
1 tsp dried oregano
1/2 tsp ground cumin
1/8 tsp salt
fresh ground pepper
1 1/2 tsp canola oil
1 large onion, chopped
1 red bell pepper, diced
2 garlic cloves, minced
2 cups diced cooked skinless chicken
10 corn tortillas, cut in quarters
1/2 cup shredded reduced-fat cheddar cheese

Directions:

Preheat oven to 375°F.
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.
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.
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	441.61 Kcal (1849 kJ)
Calories from fat	181.31 Kcal
		% Daily Value*
Total Fat	20.15g	31%
Cholesterol	40.99mg	14%
Sodium	744.27mg	31%
Potassium	566.84mg	12%
Total Carbs	44.25g	15%
Sugars	5.37g	21%
Dietary Fiber	4.2g	17%
Protein	22.3g	45%
Vitamin C	34.1mg	57%
Vitamin A	0.5mg	17%
Iron	10.2mg	56%
Calcium	229.5mg	23%

Amount Per 100 g
Calories	136.74 Kcal (573 kJ)
Calories from fat	56.14 Kcal
		% Daily Value*
Total Fat	6.24g	31%
Cholesterol	12.69mg	14%
Sodium	230.45mg	31%
Potassium	175.51mg	12%
Total Carbs	13.7g	15%
Sugars	1.66g	21%
Dietary Fiber	1.3g	17%
Protein	6.9g	45%
Vitamin C	10.6mg	57%
Vitamin A	0.2mg	17%
Iron	3.1mg	56%
Calcium	71.1mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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