Mexican chicken casserole
A layered Mexican casserole that will be appreciated by all. For a less spicy version,
use plain tomatoes.
Makes 8 servings
Ingredients
1 1/2 cups canned fat-free chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
1 (10-ounce) can diced tomatoes and green chilies, drained
1/4 cup chopped parsley
1 tablespoon chili powder
1 teaspoon dried oregano leaves
Salt and pepper to taste
1 onion, chopped
1 green bell pepper, cored and chopped
2 cloves garlic, minced
10 flour tortillas, cut in quarters
2 cups skinless cooked chicken breast chunks
1/2 cup shredded reduced-fat sharp Cheddar cheese
Directions
- Preheat oven to 350°F. In a saucepan, bring chicken broth to a simmer.
- In a small bowl, whisk milk into flour to make a smooth paste. Add to chicken broth,
cook until thickened and smooth, stirring constantly.
- Remove from heat, stir in yogurt, tomatoes, parsley, chili powder, and oregano.
Season with salt and pepper to taste; set aside. In a skillet coated with nonstick
cooking spray, sauté onions, green pepper, and garlic until tender.
- Line bottom of shallow 3-quart baking dish with half of the tortillas. Sprinkle
half of chicken and half of onion mixture over tortillas. Spoon half of sauce evenly
on the top. Repeat layers, ending with cheese. Bake 25 to 30 minutes or until bubbly.
Nutritional information per serving
Calories 268, Protein (g) 20, Carbohydrate (g) 34, Fat (g) 5, Cal. from Fat (%)
18, Saturated Fat (g) 2, Dietary Fiber (g) 3, Cholesterol (mg) 34, Sodium (mg) 542,
Diabetic Exchanges: 2 very lean meat, 2 starch, 1 vegetable
DOC’S NOTES: The bell peppers, tomatoes, and chilies are an excellent source of
vitamin C. Tomatoes also have lycopene, a cancer fighting antioxidant.