|
|
|
A healthier
version of a favorite recipe...
|
|
1 ¼
lbs |
|
skinless boneless chicken breasts |
|
|
1 ½
cups |
|
onions, chopped |
|
|
4
cloves |
|
garlic, minced |
|
|
½
cup |
|
beer |
|
|
¼
tsp |
|
ground red pepper |
|
|
28
oz |
|
can
chopped tomatoes, drained |
|
|
½
cup |
|
green onions, thinly sliced |
|
|
2 ¼
oz |
|
can
sliced olives, drained |
|
|
2
4oz. |
|
cans
chopped green chilies, drained |
|
|
5
Tbs |
|
flour |
|
|
½
tsp |
|
salt |
|
|
½
tsp |
|
ground cumin |
|
|
¼
tsp |
|
ground coriander seed |
|
|
2
cups |
|
1%
lowfat milk |
|
|
2
large |
|
egg
whites, lightly beaten |
|
|
¾
cup |
|
shredded sharp cheddar cheese |
|
|
¾
cup |
|
shredded Monterey Jack cheese |
|
|
6
6" |
|
corn
tortillas, cut in half |
|
|
½
cup |
|
fat
free sour cream |
|
|
½
cup |
|
salsa |
|
|
|
|
|
|
1 |
Preheat oven
to 350 degrees F. Coat 2 ½ qt. casserole dish
with cooking spray. |
|
2 |
Spray a
large nonstick skillet with cooking spray. Place
over medium heat until hot. Add chicken; cook 6
minutes on each side, or until done. Remove
chicken from skillet and let cool. Shred chicken
with 2 forks; set aside. |
|
3 |
Recoat
skillet with cooking spray; place over medium
heat. Add onion and garlic; sauté 5 minutes or
until tender. Add shredded chicken, beer, red
pepper and tomatoes; cook 15 minutes, or until
most of the liquid has evaporated. Remove from
heat. Reserve 1 T. green onions and 1 T. olives
for garnish. Stir in remaining green onions,
olives and chilies into chicken mixture; set
aside. |
|
4 |
Combine
flour, salt, cumin and coriander in medium
saucepan. Gradually add milk, stirring with a
whisk until blended. Place over medium heat;
cook 7 minutes or until thick, stirring
constantly. Gradually add hot milk mixture to
egg whites, stirring constantly with whisk. Set
aside. |
|
5 |
Place
cheeses in bowl; toss well and set aside. |
|
6 |
Spread ½ cup
white sauce in bottom of casserole dish. Arrange
4 tortilla halves over sauce; top with 2 cups
chicken mixture, ½ cup sauce and ½ cup cheese
mixture. Repeat layers twice, ending with sauce.
Set aside remaining ½ cup cheese mixture. |
|
7 |
Bake,
uncovered, or 40 minutes or until hot. Sprinkle
with remaining ½ cup cheese, reserved green
onions and olives; bake an additional 5 minutes.
Let stand 10 minutes before serving. Serve with
sour cream and salsa. |
|
|
|
|
Servings: 8 |
|
|
|
Nutrition Facts |
|
|
|
|
|
|
|
|
|
Amount Per Serving |
|
|
|
|
Calories |
|
254.31 |
|
|
Calories From Fat (43%) |
|
110.58 |
|
|
|
|
% Daily Value |
|
Total Fat
12.39g |
|
19% |
|
|
Saturated Fat 5.95g |
|
30% |
|
|
Cholesterol
34.94mg |
|
12% |
|
|
Sodium
542.02mg |
|
23% |
|
|
Potassium
341.49mg |
|
10% |
|
|
Carbohydrates
22.82g |
|
8% |
|
|
Dietary Fiber 2.90g |
|
12% |
|
|
Sugar 5.34g |
|
|
|
|
Sugar Alcohols 0.00g |
|
|
|
|
Net Carbohydrates
19.93g |
|
|
|
|
Protein
13.53g |
|
27% |
|
|
|
|