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EatingWell
King Ranch Casserole
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.
EatingWell Test Kitchen
Ingredients
Directions
Nutrition Facts
Per Serving:
302 calories; protein 25.3g; carbohydrates 39.4g; dietary fiber 5.6g; sugars 8.8g; fat 5.3g; saturated fat 1.3g; cholesterol 42.9mg; vitamin a iu 1240.7IU; vitamin c 35.8mg; folate 64.8mcg; calcium 218mg; iron 3mg; magnesium 75.4mg; potassium 671.8mg; sodium 546.8mg; thiamin 0.3mg.
Exchanges:
2 starch, 1 vegetable, 2 lean meat, 1 fat
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