Modified king ranch chicken -low fat

2 servings

Ingredients

Quantity Ingredient
1 cup Skim milk
½ cup All purpose flour
½ cup Non fat yogurt -- chicken
Stock
1 can Diced tomatoes with chiles
1½ tablespoon Canola oil
1 large Onion
1 Green bell pepper
2 Cloves garlic -- minced
2 cups Cooked skinless chicken
10 Corn tortillas -- quartered
½ cup Reduced fat cheddar cheese

Directions

Combine skim milk, flour, yogurt and tomatoes with green chilies in saucepan. Heat over medium heat, stirring often, until thickened. If too thick, thin with chicken stock. In skillet, heat oil. Saute' onion, bell pepper, and garlic. Add diced chicken and heat through. In casserole dish, make layers of sauce, chicken mixture, tortilla quarters and cheese, ending with cheese. Bake at 350 degrees for 30 minutes. Makes 6 servings, each with 340 caleries, 25 grams protein, 9 grams fat, 41 grams carbohydrates, 45 milligrams cholesterol, and 62 milligrams sodium.

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