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Modified King Ranch Chicken -Low Fat

Modified King Ranch Chicken -Low Fat recipe image
This lighter take on the classic King Ranch Chicken delivers all the comforting flavors of a creamy, cheesy casserole without the heavy guilt. Tender chicken is layered with saut&# 195;©ed peppers and onions, nestled in a rich but low-fat tomato-based sauce, and wrapped in warm corn tortillas. The result is a hearty, satisfying meal that balances savory spices with the creaminess of yogurt and skim milk. ItâÂÂs perfect for busy weeknight dinners when you want something substantial yet wholesome. Serve it with a fresh side salad or some crusty bread to soak up every delicious bite.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 2
Calories: 97.8
Description
This lighter take on the classic King Ranch Chicken delivers all the comforting flavors of a creamy, cheesy casserole without the heavy guilt. Tender chicken is layered with saut&# 195;©ed peppers and onions, nestled in a rich but low-fat tomato-based sauce, and wrapped in warm corn tortillas. The result is a hearty, satisfying meal that balances savory spices with the creaminess of yogurt and skim milk. ItâÂÂs perfect for busy weeknight dinners when you want something substantial yet wholesome. Serve it with a fresh side salad or some crusty bread to soak up every delicious bite.
Ingredients
  • 1 cup Skim milk
  • 1/2 cup All purpose flour
  • 1/2 cup Non fat yogurt -- chicken
  • 1 can Diced tomatoes with chiles
  • 1 1/2 tablespoons Canola oil
  • 1 large Onion, chopped
  • 1 medium Green bell pepper, chopped
  • 2 cloves Garlic, minced
  • 2 cups Cooked skinless chicken, shredded or diced
  • 10 small Corn tortillas, quartered
  • 1/2 cup Reduced fat cheddar cheese, shredded
Directions
  1. 1
    Preheat oven to 350ðF (175ðC).
  2. 2
    In a saucepan, whisk together skim milk, flour, yogurt, and diced tomatoes with chiles.
  3. 3
    Cook over medium heat, stirring frequently, until the sauce thickens and bubbles. If too thick, thin with a splash of chicken stock.
  4. 4
    In a skillet, heat canola oil over medium heat.
  5. 5
    Add onion, green bell pepper, and garlic; sauté until softened and fragrant, about 5 minutes.
  6. 6
    Stir in the cooked chicken and heat through.
  7. 7
    In a baking dish, spread a thin layer of sauce on the bottom.
  8. 8
    Layer with tortilla quarters, chicken mixture, and a sprinkle of cheese.
  9. 9
    Repeat layers, ending with a final layer of sauce and cheese on top.
  10. 10
    Bake uncovered for 30 minutes, until bubbly and cheese is melted.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 97.8kcal
% Daily Value *
Total Fat 0.3g1%
Saturated Fat 0.1g1%
Cholesterol 0.2mg1%
Sodium 24.4mg2%
Total Carbohydrate 18.8g7%
Dietary Fiber 0.5g2%
Sugars 3.6g
Protein 4.4g9%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: king ranch chicken, low fat, chicken casserole, tex-mex, healthy dinner, corn tortillas, creamy chicken, easy recipe, weeknight meal, lightened up, comfort food, chicken enchiladas
Read it online: https://www.chefs-mate.com/recipe/modified-king-ranch-chicken-low-fat/