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King Ranch Casserole - 7 points

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Old 08-14-1999, 08:29 PM   #1
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Join Date: Aug 1999
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* Exported from MasterCook *

King Ranch Casserole - 7 points

Recipe By :Eating Well, October, 1992
Serving Size : 6 Preparation Time :0:00
Categories : REG 6 Suzanne C.


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups chicken stock -- defatted
1 cup skim milk
1/2 cup all-purpose flour
14 ounces tomatoes, canned -- drained and chopped
4 ounces chiles -- drained and chopped
1/4 cup cilantro -- chopped
1 tablespoon chili powder
1 teaspoon oregano
1/2 teaspoon cumin
salt and pepper
1 1/2 teaspoons vegetable oil
1 large onion -- chopped
1 large green bell pepper -- diced
2 cloves garlic -- minced
2 cups cooked chicken -- diced
10 each corn tortillas -- cut in quarters
1/2 cup reduced fat cheddar cheese

Preheat oven to 375 degrees F. In a medium-sized saucepan, bring chicken stock to a simmer. in a small bowl, whisk milk into flour to make a smooth paste. Add to the chicken stock and cook over medium heat for about 3 minutes, whisking constantly, or until thickened and smooth.
Remove from the heat and stir in yogurt, tomatoes, chilies, cilantro or parsley, chili powder, oregano and cumin. Season with salt and pepper. Set aside.
In a large nonstick skillet, heat oil over medium-high heat. Add onions, green bell pepper and garlic; saute for about 3 minutes, or until tender-crisp. Set aside.
Line the bottom of a shallow 3 quart baking dish with half the tortillas. Scatter half of the chicken and half of the onion mixture over the top. Spoon half of the sauce evenly over the top. Top with another layer of tortillas, the remaining chicken, onion mixture and sauce. Sprinkle with cheese and bake for 25 to 30 minutes, or until it is bubbly. Serves 6
NI: Calories 340; Fat 9; Fiber (according to MasterCook) 5
Submitted to REG 6 by Suzanne C.


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Per serving: 300 Calories (kcal); 6g Total Fat; (16% calories from fat); 24g Protein; 39g Carbohydrate; 42mg Cholesterol; 835mg Sodium
Food Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

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