Sunday, October 16, 2011

Recipe for Light Version King Ranch Casserole

Yield: 4 servings
Time: 40 minutes

  • 1 1/2 cups reduced-sodium chicken broth
  • 1 cup nonfat milk
  • 1/2 cup white whole wheat flour
  • 1/2 cup nonfat plain yogurt
  • 1 14-ounce can diced tomatoes, drained
  • 1 4-ounce can chopped green chiles, drained
  • Juice of 1 lime
  • 1 tsp chipotle chili powder
  • 1 tsp dried oregano
  • 1 tsp ground smoked cumin
  • Salt and pepper to taste
  • 1 TBSP canola oil
  • 1 large onion, chopped
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 2 cups diced skinless chicken breast
  • 2 large whole-or multi-grain wraps, cut into wedges
  • 3/4 cup shredded reduced-fat Cheddar cheese

  • Preheat oven to 375°F.
  • While broth comes to a simmer in a medium saucepan, whisk together the milk and flour in a small bowl until smooth. 
  • Add the flour mixture to the broth and cook over medium heat, whisking frequently, for about 2-3 minutes (until thickened and smooth).
  • Remove the pan from the heat and stir in yogurt, tomatoes, chiles, lime, chipotle powder, oregano and cumin. 
  • Taste and season with salt and pepper as needed.
  • Heat oil in a skillet over medium-high heat. Add onion, bell pepper, garlic, and chicken; cook, stirring occasionally, until chicken is cooked, about 4-5 minutes.
  • Line the bottom of a 3-quart baking dish with half the wrap wedges. Layer with half the chicken mixture, then half of the sauce. Repeat with remaining wrap wedges, chicken mixture and sauce. 
  • Sprinkle with Cheddar. 
  • Bake until bubbly, 20 to 25 minutes.
Adapted slightly from Eating Well