King Ranch Casserole Recipe

Looking for an easy King Ranch Casserole recipe? Learn how to make King Ranch Casserole using healthy ingredients.


Submitted by stephiejo

Makes 8 servings



Eatting Well.com Usually made with creamy canned soups and several cups of cheese, the fat and sodium of this spicy, layered chicken casserole can be a nutritional nightmare. Our version has a tangy, creamy sauce made with nonfat milk, nonfat yogurt and reduced-sodium chicken broth, plus we use reduced-fat Cheddar. Add in lots of chopped fresh vegetables and you have a version of the Tex-Mex favorite that you can feel good about eating.

Recipe Ingredients for King Ranch Casserole

1 1/2 cups chicken broth
1 cup nonfat milk
1/2 cup all-purpose flour
1/2 cup plain yogurt
14 ounce rotel tomatoes and chilis
1/4 cup chopped fresh cilantro, or parsley
1 tablespoon chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon salt
1 Freshly ground pepper, to taste
1 1/2 teaspoons canola oil
1 large onion, chopped
1 red or green bell pepper, diced
2 cloves garlic, minced
2 cups diced cooked skinless chicken
8 whole wheat tortillas, cut in quarters
6 slices Cheddar cheese

Recipe Directions for King Ranch Casserole

  1. .Preheat oven to 375F.

  2. .Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small bowl until smooth. Add to the broth and cook over medium heat, whisking constantly, until thickened and smooth, about 3 minutes. Remove from the heat and stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and cumin. Season with salt and pepper.

  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-quart baking dish with half the tortillas. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 255.8g
Amount Per Serving
Calories
343
Calories from Fat
111
% Daily Value*
Total Fat
12.3g
19%
Saturated Fat
5.5g
28%
Trans Fat
0.0g
Cholesterol
55mg
18%
Sodium
504mg
21%
Potassium
332mg
9%
Total Carbohydrates
34.7g
12%
Dietary Fiber
4.4g
18%
Sugars
4.4g
Protein
23.6g
Vitamin A 24% Vitamin C 40%
Calcium 28% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in vitamin C
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