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King Ranch Casserole

:  September/October 1992

Your rating: None Average: 3.9 (69 votes)

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.


READER'S COMMENT:
"I actually forgot to add the yogurt to the sauce and it was still really good! I liked that it was very flavorful without being too rich. But the other commenters are right - it took a lot longer than 30 min to prep if the veggies and...
King Ranch Casserole Recipe

6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium | High fiber |

View Our Nutrition Guidelines »

Ingredients

  • 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-ounce can diced tomatoes, drained
  • 1 4-ounce can chopped green chiles, drained
  • 1/4 cup chopped fresh cilantro, or parsley
  • 1 tablespoon chili powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 teaspoons canola oil
  • 1 large onion, chopped
  • 1 red or green bell pepper, diced
  • 2 cloves garlic, minced
  • 2 cups diced cooked skinless chicken
  • 10 corn tortillas, cut in quarters
  • 1/2 cup shredded reduced-fat Cheddar cheese

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Preparation

  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.

Nutrition

Per serving: 301 calories; 5 g fat ( 1 g sat , 2 g mono ); 44 mg cholesterol; 38 g carbohydrates; 25 g protein; 6 g fiber; 458 mg sodium; 400 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Selenium & Vitamin A (30% dv), Calcium (20% dv), Iron (15% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Entertaining, casual
Casserole
Budget
Makeover
Holiday
Cinco de Mayo
Health & Diet Considerations
High fiber
High calcium
Healthy weight
Heart healthy
Low saturated fat
Low cholesterol
Low calorie
Diabetes appropriate
Season
Winter
Fall
Summer
Spring
Meal/Course
Dinner

Preparation/ Technique
Saute
Bake
Main Ingredient
Chicken
Ethnic/Regional
Southwest
Servings
6
Type of Dish
Main dish, poultry
Main dish, combination meal
Total Time
1 hour or less
Ease of Preparation
Easy
Publication
September/October 1992
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