Usually when I think of casseroles, I think of mayonnaise, heaving cream soups, and lots of butter. I also think of long prep time, lots of ingredients, and a big mess. But still, on a cold day I love a good casserole. This recipe is only 301 calories with 5 grams of fat. It’s easy to prepare and not too messy. This is a good end of week recipe, because you can use up all of your leftover odds and ends from the week.
I’ve subsituted canned tomatoes for fresh. Replaced the bell peppers with things I have laying around, and even substituted black beans for chicken. Play around with it and make it your own.
Ingredients
1 1/2 cups reduced-sodium chicken broth
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup nonfat plain yogurt
1 14-ounce can diced tomatoes, drained
1 4-ounce can chopped green chiles, drained
1/4 cup chopped fresh cilantro or parsley
1 tablespoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
Salt & freshly ground pepper to taste
1 1/2 teaspoons canola oil
1 large onion, chopped
1 red or green bell pepper, seeded and diced
2 cloves garlic, minced
2 cups diced skinless cooked chicken
10 corn tortillas, cut in quarters
1/2 cup shredded reduced-fat Cheddar cheese
1. Preheat oven to 375°F.
2. Bring chicken broth to a simmer in a medium saucepan. Whisk together milk and flour in a small bowl to make a smooth paste. Add to the broth and cook over medium, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chilies, cilantro (or parsley), chili powder, oregano and cumin. Season to taste with salt and pepper. Set aside.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
4. Line the bottom of a shallow 3-qt. baking dish with half the tortillas. Top with half of the chicken and half of the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with cheese and bake until bubbly, 25 to 30 minutes.
November 13th, 2008 | Category: Recipes | Comments (1)